The Mayo Clinic Diet: The Healthy Approach to Weight Loss

A science-based, practical, and realistic weight-loss plan by Mayo Clinic experts

Overview

Course No. 9016

After years of research and clinical study, Mayo Clinic has developed a weight-loss plan that gives everyone the very best chance for success. The Mayo Clinic Diet is a straightforward plan with endless food possibilities based on a simple framework of adding five new habits, breaking five old habits, and adopting five bonus habits.

In this course, Donald D. Hensrud, M.D., M.P.H., shares practical tips in a two-part strategy:

• Lose It!: A two-week jump-start plan for healthy weight loss.
• Live It!: A lifelong approach to maintaining your goal weight.

You’ll learn about caloric goals, food prep shortcuts, physical activity planning, and progress tracking—plus how thoughts and emotions affect weight loss.

Video Lessons

01: The Science of Weight and Weight Loss (34 min)

Understand BMI, waist circumference, and medical factors impacting health.

02: Getting Ready for The Mayo Clinic Diet (29 min)

Prepare your kitchen and assess if now is the right time to start.

03: Starting Your Diet: The Lose It! Phase (27 min)

Learn the 5 habits to add, 5 to break, and bonus habits for jump-starting weight loss.

04: Assessing Your Weight-Loss Progress (33 min)

Evaluate your two-week results and adjust habits for long-term success.

05: Maintaining Your Program: The Live It! Phase (33 min)

Set caloric goals and understand serving vs. portion sizes using the Healthy Weight Pyramid.

06: Tracking Your Weight-Loss Progress (32 min)

Tools and methods to monitor food intake, activity, and weight effectively.

07: Adapting The Mayo Clinic Diet (37 min)

Tailor the plan for vegetarian, vegan, Mediterranean, or DASH diets.

08: Exercise, Activity, and Health (34 min)

Health benefits of structured exercise and NEAT (Non-Exercise Activity Thermogenesis).

09: Behavioral Strategies for Weight Loss (32 min)

Manage willpower, guilt, and forgiveness for long-term behavior change.

10: Cooking The Mayo Clinic Diet Way (41 min)

Chef Jen Welper’s grocery tips and cooking demos for healthy meals.

11: Overcoming Obstacles to Weight Loss (29 min)

Anticipate challenges like eating out, family dynamics, and exercise prioritization.

12: Handling Lapses and Keeping Weight Off (37 min)

Strategies to avoid plateaus and relapse while maintaining progress.