Weight loss: The Mayo Clinic Diet designed to help you make lifestyle changes, accomplish goals

Posted: Updated:

PHOENIX -- With obesity on the rise, losing weight is more than just a resolution for the new year. It's a necessity.

A 60-minute program featuring The Mayo Clinic Diet is part of special programming that will premiere on PBS stations beginning Dec. 3 (check local listings http://www.pbs.org/tv_schedules). In Arizona, the program is scheduled to run in the Phoenix area on KAET Channel 8 and in Tucson on KUAT Channel 6.

As Dr. Lori Roust with Mayo Clinic explained to Tess Rafols, the program is less diet and more lifestyle change.

Roust many of her patients admit that they know exactly what they need to do, but they simply don't do it.

"With The Mayo Clinic Diet, we've really tried to take those healthy concepts and help people make the change that they need in order to really accomplish weight loss and be successful long-term," she explained.

There are some habits that you need to develop, and some that you need to break.

Five habits to add
1. Eat a healthy breakfast, but not too much.
2. Eat four or more servings of vegetables and three or more of fruits.
3. Eat whole grains (such as whole-grain bread, brown rice, oatmeal) instead of white, refined, highly processed products.
4. Eat healthy fats (olive oil, nuts, avocados), but sparingly.
5. Move! Walk or exercise for at least 30 minutes a day.

Five habits to break
1. Do not watch TV while eating, and no more time watching TV than you spend exercising.
2. No sugar (except what's naturally in fruits), including artificial sweeteners and alcohol.
3. No snacks, except vegetables and fruits.
4. Limit daily meat consumption to 3 ounces, and use only nonfat or low-fat dairy products in moderation. Get more protein from legumes.
5. No eating at restaurants, unless you're sure the food fits the Lose It plan.

Five bonus habits
1. Start a food journal and write down everything you eat.
2. Keep track of your exercise and physical activity, including type, intensity and duration.
3. Walk or exercise for at least 60 minutes a day.
4. Eat "real food,'' mostly natural or lightly processed foods. Avoid highly processed convenience foods.
5. Every day, set an achievable goal and write it down.

The book, "The Mayo Clinic Diet: Eat Well, Enjoy Life, Lose Weight," is available most bookstores and online.