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Relying on drugs to treat your hypertension? Find out about alternatives that can help lower your blood pressure naturally and without side effects.

By Jedha Dening

If you have hypertension high blood pressure you may think that the only way to control it is to take a drug. But did you know that many classes of hypertension drugs have serious side effects?

For instance, beta blockers such as Lopressor and Toprol-XL (metoprolol), Tenormin (atenolol) and Bystolic (nebivolol) can slow the heart rate down too much, may cause depression, insomnia, or cold hands and feet, can worsen asthma symptoms, lead to impotence and increase risk of bronchospasm. ACE (angiotensin-converting enzymes) inhibitors, including Lotensin (benazepril), Vasotec (enalapril) and Prinvil/Zestril (lisinopril), may cause skin rashes, loss of taste or a chronic cough.

And calcium channel blockers such as Norvasc (amlodipine), Cardizem (diltiazem) and Verelan (verapamil) may lead to palpitations, swollen ankles, constipation, headaches and dizziness.

While medications may be needed in some cases, South Florida cardiologist Adam Splaver, MD, of Nano Health Associates suggests there are a range of effective treatment options available that can help you reduce hypertension naturally.

Aerobic exercise, dynamic resistance exercise, isometric hand grip, transcendental meditation, stress reduction, as well as biofeedback devices such as RESPeRATE and Spire, are wonderful non-pharmacological modalities that can effectively lower your blood pressure, he says.

These modalities can offer great results in real life. And studies have shown they may reduce your systolic blood pressure [top number] by up to 15-20 mmHg, adds Dr. Splaver.

Doctors are usually happy to support alternatives to drugs, but since hypertension is a serious medical condition, its best to get their advice on whether these options are safe to use alone or as an addition to medication.

Engaging in regular exercise, around 30 minutes most days of the week, is key to maintaining a healthy blood pressure, as well as improving your overall cardiovascular health.

Either aerobic exercise (speed walking, jogging, running, dancing, cycling, swimming), strength training (weight lifting and circuit training), or both can improve your cardiovascular well-being. Exercise strengthens the structure of arteries and positively influences the autonomic nervous system, which controls bodily functions that you dont consciously think about, such as regulating blood pressure, breathing, heartbeat and digestion.

Just be aware that for uncontrolled, severe hypertension (a blood pressure reading equal to or above 180/110 mmHg), exercise may not be recommended due to the changes in blood pressure that occur during and after exercise.

Its always best to consult with your physician to ensure you are medically cleared to perform such exercise programs, advises Dr. Splaver.

At 80, my mother was released to hospice care with 10% heart function. Being too weak to go home, I brought her to my house, says Meg Donahue, referring to her mother, Millie. After doing research, we decided to try changing her diet to a whole foods, plant-based diet. Because my mother was so weak, at first we fed her tiny smoothies and blended soups.

Over the next year, she gradually gained strength. And now, at the age of 86, her heart function and blood pressure are near normal. She swims 4 times a week, drives, and plays with her granddaughter daily, adds Donahue. It sounds like a miracle, but really the only miracle is we changed what she ate from foods that harm to foods that heal.

Regular exercise, following a more healthy diet, and engaging in mediation and deep breathing can have health benefits beyond lowering blood pressure.

Indeed, studies have shown that whole food diets such as the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet reduce blood pressure and improve overall cardiovascular health.

Both diets are rich in natural, whole foods sources fruits and vegetables, whole grains, fish, poultry, beans and low-fat dairy products. The diets minimize added salt and sugar and provide ample nutrients in the way of vitamins and minerals, particularly potassium.

Some studies have indicated that those who consume more potassium have significantly lower blood pressure. And it is well known that lowering the amount of sodium in your diet helps reduce blood pressure levels. Many processed foods have high amounts of salt in them, so try to avoid them as much as you can.

Despite being fairly young, physically active, vegan, and otherwise healthy, I was diagnosed with hypertension in 2013, says Harley Sears, a hypnotist based in Kansas City, Mo., who has hypertension. Because of my family history of high blood pressure, my doctor said there was little I could do to manage the condition and prescribed lisinopril. While I was reluctant, I immediately began the medication and my blood pressure returned to normal that evening.

It didnt take long to experience side effects from the drug and I developed an annoying cough that interfered with my work, he noted. Despite my doctors objections that it wouldnt work, I began practicing daily meditation. Within 5 months, I was taken off the lisinopril and my blood pressure has stayed consistently normal for the past 4 years, adds Sears.

Meditation is a relaxation technique that produces both muscle relaxation and mindful awareness that help people manage stress. Another important aspect that meditation influences is breathing.

Combining the effects of deep breathing, muscle relaxation and mindfulness influences the autonomic nervous system, slowing down heart rate and reducing blood pressure.

RESPeRATE is an FDA-approved device for blood pressure and stress reduction. A strap is placed around the chest, headphones are put on the ears, and then the strap and headphones connect to the device. RESPeRATE then creates a musical tone that mimics your inhalation and exhalation. As you listen to the tone, your breathing matches the pattern and the device slowly guides you toward slower, deeper breathing. For lowering blood pressure, you only need to use the device for about 15 minutes a day.

Spire is a small device you attach to your belt that feeds data on your activity and breathing rate into an app, to help you identify stress patterns and adjust your behaviors. The app lets you know when your breathing is faster than usual, encouraging you to calm down. This, in turn, can help lower your blood pressure.

While all people will experience varying results with using non-pharmacological strategies, real life and scientific evidence both reinforce the idea that staying active, exercising, breathing and stress reduction techniques, as well as losing weight, can and should be part of anyones healthy lifestyle, concludes Dr. Splaver.

Jedha Dening (MNutr) is a freelance health writer, copywriter, and research reporter with a passion for crafting compelling stories that make a difference.

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Ways to Lower High Blood Pressure Without Relying on Drugs - MedShadow (registration) (blog)

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Space-filling model of the Cholesterol molecule. Credit: RedAndr/Wikipedia

A new dietary review of 49 observational and controlled studies finds plant-based vegetarian diets, especially vegan diets, are associated with lower levels of total cholesterol, including lower levels of HDL and LDL cholesterol, compared to omnivorous diets. The meta-analysis appears as an online advance in Nutrition Reviews.

The study authorsYoko Yokoyama, Ph.D., M.P.H., Susan Levin, M.S., R.D., C.S.S.D., and Neal Barnard, M.D., F.A.C.C.reviewed 30 observational studies and 19 clinical trials, which met their inclusion criteria. They find:

A plant-based vegetarian diet is associated with total cholesterol that's 29.2 mg/dL lower in observational studies. In clinical trials, a plant-based diet lowers total cholesterol by 12.5 mg/dL.

The authors predict the strong correlation between vegetarian diets and lower cholesterol levels may be due to the association a plant-based diet has with a lower body weight, a reduced intake of saturated fat, and an increased intake of plant foods, like vegetables, fruits, legumes, nuts, and whole grains, which are naturally rich in components such as soluble fiber, soy protein, and plant sterols.

The study authors hypothesize that the greater risk reduction for total, HDL, and LDL cholesterol levels observed in the longitudinal studies is likely due to long-term adherence to plant-based eating patterns and changes in body composition.

"The immediate health benefits of a plant-based diet, like weight loss, lower blood pressure, and improved cholesterol, are well documented in controlled studies," says study author Susan Levin, M.S., R.D., C.S.S.D. "Our goal with studying plasma lipids throughout the lifespan is to capture the net risk reduction of using a vegetarian diet to control lipid levels. We hope to empower patients with new research about the long-term cardiovascular health benefits of a vegetarian diet, which include a reduced risk of a heart attack, stroke, and premature death."

Charles Ross, D.O., a member of the nonprofit Physicians Committee and a former emergency department physician, has firsthand experience with putting a plant-based diet into practice.

Dr. Ross is in his late 60s, takes no medications, and lowered his previously high total cholesterol from 230 mg/dL to a healthy 135 mg/dL after adopting a whole-food, plant-based diet in 2012. Within the first month of making the dietary change, he effortlessly lost 10 pounds. Within a year, Dr. Ross traded a 34-year career of practicing emergency medicine for a new career path: lifestyle medicine. After 5.5 years of making the career switch, he continues to host free biweekly nutrition classes for his primary care patients and the community. More than 700 people have enrolled to learn how to lose weight, eliminate the need for medications to treat type 2 diabetes, hypertension, and elevated cholesterol, and to simply feel better. His former hometown of Roseburg, Ore., is now a Blue Zones community. He is a part-time instructor at the College of Osteopathic Medicine of the Pacific Northwest and hopes to set an example for future physicians.

"I no longer work for a living," notes Dr. Ross, who now resides in Westfir, Ore. "I wake up every day eager to hear about how a plant-based diet and a healthful lifestyle is changing and saving lives in our community. What I've found is that if you want your patients to make significant health changes, you have to make them yourself. The prescription started to spread soon after my family, co-workers, neighbors, and friends heard about my experience."

For clinicians concerned about spending extra time in and outside of the exam room, the study authors encourage time-strapped health care providers to refer patients to registered dietitians who can help with the transition to a plant-based vegetarian diet. The 2015 Dietary Guidelines for Americans highlights a healthy vegetarian diet as one of three healthful eating plans to follow.

The study authors also note hyperlipidemia, or elevated cholesterol and triglycerides, is often underdiagnosed and undertreated. A 10 percent increase in the prevalence of treatment for hyperlipidemia can prevent 8,000 deaths each year. Taking small steps, like those proposed by the National Cholesterol Education Program Adult Treatment Panel 3, which include assessing heart disease risk, making lifestyle and dietary recommendations, and assessing the need for future follow-up appointments and pharmaceutical interventions, could prevent approximately 20,000 heart attacks, 10,000 cases of coronary heart disease, and save almost $3 billion in medical costs each year.

"To make any form of health care work and to truly power economic mobility, we have to get healthy," says Levin. "The first place to start is by building meals around nutrient-packed, plant-based foods, which fit into nearly every cultural template, taste preference, and budget."

Explore further: Not all plant-based diets are created equal

More information: Yoko Yokoyama et al, Association between plant-based diets and plasma lipids: a systematic review and meta-analysis, Nutrition Reviews (2017). DOI: 10.1093/nutrit/nux030

Provided by: Physicians Committee for Responsible Medicine

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New meta-analysis finds a plant-based vegetarian diet is associated with lower cholesterol - Medical Xpress

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Social media has played a powerful role in driving engagement as well, offering a way for these fitness studios to build a community online.

Australia-based F45 training, which has about 800 studios around the world, focuses almost exclusively on online marketing for future growth.

"I don't think people pay a lot of attention to billboards and TV and radio and things like that anymore as they do to social media Facebook, Instagram so that's been our biggest tool for getting people in the door," said Luke Catenacci, co-owner of F45 Training Flatiron.

"Social media is an important tool for us as far as building awareness," said Kari Saitowitz, founder of Fhitting Room. "It's such an easy way for our current clients who are ambassadors of our brand to share their experience with others."

But skeptics question whether the strong demand for these boutique classes can continue, arguing that the barrier to entry is relatively low plus millennials have a reputation for being fickle.

However, for now it seems to be working.

"Our retention rate for paying customers is extremely high probably around 75-80 percent," said Catenacci.

Saitowitz and Neiman said retention rates are high at their respective studios as well.

But competitors are popping up to meet this thirst for innovative workout regimes. Several millennials CNBC spoke to said Barry's Bootcamp, Tone House, Peloton Interactive and FlyWheel, among others, are frequented. Rowing (yes, that's right, like row your boat) has also been getting some buzz, with CityRowe in Union Square.

Fitness pros say sustainability, scale and building a niche brand will be the key challenges for these studios. These long-term risks are not just relevant to new entrants but even companies such as indoor cycling veteran SoulCycle, which was founded in 2006 and is still waiting to go public.

So, how would I, as the target audience of all these offerings, rate my experiences?

While the high price is annoying, the lively energetic atmosphere in these group classes is a great motivator, and makes me want to keep coming back something many of us have struggled with at traditional gyms.

Link:
We tried some of the most popular fitness classes in NYC. Here's what we found - CNBC

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James R. Clapper Jr., former national intelligence director, questioned President Trumps fitness for office following his freewheeling speech in Phoenix on Tuesday night, which Clapper labeled downright scary and disturbing.

I really question his ability to be his fitness to be in this office, Clapper toldCNNs Don Lemon early Wednesday morning. I also am beginning to wonder about his motivation for it maybe he is looking for a way out.

In Trumps remarks, delivered without a teleprompter, the president threatened to shut down the government over funding for the border wall he promised, opined that the North American Free Trade Agreement will likely be terminated and hinted he might pardon former Arizona sheriff Joe Arpaio,convicted last month of criminal contempt.

President Trump gave a contentious speech at a campaign rally in Phoenix on Aug. 22, attacking the media, GOP senators and "obstructionist" Democrats. Here are the highlights. (Jenny Starrs/The Washington Post)

Clapper said watching Trumps speech, he worried about the presidents access to nuclear codes.

In a fit of pique he decides to do something about Kim Jong Un, theres actually very little to stop him, Clapper said, referencing North Koreas leader. The whole system is built to ensure rapid response if necessary. So theres very little in the way of controls over exercising a nuclear option, which is pretty damn scary.

Clapper has become a regular critic of Trump, who routinely disparaged the intelligence agencies during his campaign. But such a statement about a president by a lifelong military and intelligence professional who has served at the highest levels of government under Republicans and Democrats alike is extraordinary and perhaps unprecedented.

Clapper, who said he has toiled in one capacity or another for every president from John F. Kennedy through Barack Obama, said Trumps Phoenix speech is the most disturbing performance he has ever watched. Clapper said the president should have quit while he was ahead after his speech on U.S. military strategy in Afghanistan. In that speech, the president read from a teleprompter.

President Trump unveiled a new strategy for the U.S. war in Afghanistan on Aug. 21. (Victoria Walker/The Washington Post)

In May, after Trump fired FBI Director James B. Comey, Clapper saidthe countrys core institutions were under assault from Trump.

I think the Founding Fathers, in their genius, created a system of three co-equal branches of government and a built-in system of checks and balances, Clapper told CNNs Jake Tapper. And I feel as though its under assault and eroding.

The issue of Trumps fitness for the presidency has, until recently, mostly been raised by academics and partisan Democrats such as Hillary Clinton and House Minority LeaderNancy Pelosi(D-Calif.).

In May, conservative New York Times columnist Ross Douthat, following revelations about Trump revealing classified information to Russian diplomats, suggested that the 25th Amendment be used,which provides for removal of a president who is unable to discharge the powers and duties of his office

Following the presidentserratic responses to the deadly unrest in Charlottesville, the criticism came from his own side of the aisle, with Sen. Bob Corker (R-Tenn.) questioning whether Trump has the stability and competence that are necessary to lead the country.

After President Trump's most recent rhetoric about Charlottesville inflamed even more criticism, a handful of GOP lawmakers, including Sens. Bob Corker (R-Tenn.) and Lindsey Graham (R-S.C.), are criticizing Trump directly, while others stay silent. (Jenny Starrs/The Washington Post)

The president has not yet been able to demonstrate the stability nor some of the competence that he needs to demonstrate in order to be successful, the senator told reporters in Tennessee last week. And we need for him to be successful.

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James Clapper questions Trump's fitness, worries about his access to nuclear codes - Washington Post

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Lacey Ultimate Fitness Center suddenly closed last Friday after seven years of business, according to information posted on the door of the center and a gym owner working with the existing members.

Owner Gary Briggs could not be reached on Tuesday.

But in a notice posted on the door of the business near the Lacey post office on Lacey Boulevard, Briggs explained why he had to close his operation and also included detailed information about how all active memberships have been transferred to Thrive Community Fitness on College Street in Lacey.

To be honest, this has been one of the hardest decisions I have ever made, the notification reads. I literally have no choice due to increased costs, increased competition and our former billing companys lack of integrity a year ago, causing a significant reduction in income.

Although specific competition wasnt named, Planet Fitness, a gym offering low-cost memberships, opened on Sleater Kinney Road in Lacey in 2016.

Briggs said he came to this realization: He could either sell the business, chain the doors without taking care of members, or take care of members by transferring their membership to a comparable facility.

I wish things were different, but this is where we are. I am confident that everything is going to be good for you. I also have confidence in Paul MacLurg and his staff at Thrive to make the transition as smooth as possible for every one of you, the notification reads.

MacLurg, the owner of Thrive, confirmed Tuesday that Lacey Ultimate Fitness Center members have been transferred to Thrive. He said that took effect Friday.

He said most of the Lacey Ultimate Fitness Center customers are coming and continuing their memberships at Thrive. If a member decides that Thrive is too far away, they are letting the member cancel, he said.

Those members also are being billed according to their former contracts, he added.

Lacey Ultimate Fitness members have posed a range of questions or comments following the transition, MacLurg said.

Some have said: They cant do that, can they? in reference to the closure, or they are grateful their membership was transferred, he said.

We will take care of their memberships, MacLurg said.

The future of the Lacey Ultimate Fitness Center site was not clear Tuesday. A representative of the property management company could not be reached.

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This fitness center in Lacey has suddenly closed - The Olympian

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Lake Zurich residents and trustees recently shared concerns about a proposed Life Time Fitness at the former Hackney's restaurant property, raising questions about the business' around-the-clock operation and the noise that may come with it.

During an initial 82-minute review of the proposal at the village board meeting Aug. 21, Aaron Koehler, a representative of the Life Time Fitness chain, said the company is wanting to invest more than $45 million to build a "country club"-style fitness center on 10.7 acres on the northeast corner of Route 12 and Old Rand Road.

But the proposed 24-hour operation of the health club created concern with some trustees and residents, who questioned whether the business would bring in added noise, traffic and require extra lighting at a property where residences are nearby.

Moving forward, Life Time has identified at least three issues it plans to address, including late-night operating hours, traffic and green space, Koehler said.

Trustee Jonathan Sprawka urged fellow village officials and residents to carefully examine the redevelopment options of the massive former Hackney's site, calling it "one of the last large parcels in the village" that currently is zoned for business and residential use.

"I would really like to see this not be a 24-hour facility here," Sprawka said, noting traffic concerns and how a watershed related to the business would affect the village's namesake lake nearby. "I don't think that's the highest and best use to have around the clock."

After commending more than a dozen residents who attended the meeting to voice concerns and an estimated 50 others who met with Life Time representatives during a meeting hosted by the company earlier this month, Sprawka said some residents support the proposed Life Time Fitness while others haven't recognized that the property is zoned for both business and residential use near a busy U.S. highway.

"So, there is no perfect solution in any development, whether it's Life Time Fitness or another user that is going to go on this property," he said.

Trustee Greg Weider, who said he was impressed when visiting Life Time's Vernon Hills location, urged the business to consider building a "buffer" between its proposed 600-space parking lot and the homes located nearby.

Weider also urged the company to address many of the concerns raised during the meeting Aug. 21, including 24-hour operations at the facility, traffic and the availability of green space near the building.

"I think the fitness offering the business opportunity could very well be an asset to Lake Zurich, but there are a number of concerns that would need to be addressed as this process moves forward," he said.

Janis Gannon, a resident of Old Rand Road, reminded trustees that the proposed parcel is about the size of eight football fields and asked them to reject Life Time's request to rezone the residential portion of the property.

"The view, noise and traffic will be unbearable. It is simply wrong and goes against everything that I thought Lake Zurich stands for," she said. "The zoning is in place to protect from this catastrophe. Just because a corporate giant comes along with big money, we can't toss our morals out and accept it as our fate."

Jody Kien, who said she has been a Lake Zurich resident since 1979, said the proposal could bring life to the downtown area, but she suggested the village board ask the U.S. Army Corps of Engineers to review the plan first for potential flooding issues.

The country-club style of the proposed Life Time Fitness would mirror other locations operated by the business, Koehler said. Over 25 years, Life Time facilities have evolved to include spas, outdoor pools, restaurants, bistros and other amenities typically not found in health and fitness centers, he said.

All total, Life Time operates 127 facilities in the U.S. and Canada, and has never closed a location, he said.

"Today, it feels like a country club without a golf course or a high-end resort," Koehler said. "The finishes portray a country club without the golf course feel."

Phil Rockrohr is a freelance reporter for Pioneer Press.

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Proposed 24-hour Life Time Fitness creates concern in Lake Zurich - Chicago Tribune

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Five people have died in the United States after having the balloon diet procedure, but research in Europe has shown only 'mild' complications.

Despite a handful of recent deaths, an obesity treatment that involves putting a balloon filled with liquid inside patients stomachs is largely safe and effective, experts say.

Five people have died in the past year and half, each within a month of having the devices inserted, the Food and Drug Administration (FDA) reported earlier this month.

The agency said it did not know whether these deaths were related to the devices or the placement procedures, or how the number of deaths relates to the overall number of patients with the devices.

The FDA also reported in February that it had received several dozen reports of adverse effects tied to the balloons.

These included acute pancreatitis, as well as overfilled balloons, both resulting in the need for early removal of the devices.

But the agency did not order a recall or a ban on any of the obesity treatment devices, which advocates say offer nonsurgical ways for people with obesity to lose weight.

Three obesity treatment devices are on the U.S. market.

Each is slightly different, but the basic elements are the same.

A balloon is placed in the stomach and filled with a saline liquid in order to take up space in the stomach.

Its left there for up to six months.

Ideally, the balloon will make the patient feel fuller, causing them to eat less and lose weight.

The devices should be quite safe, according to Dr. Scott Kahan, director of the National Center for Weight and Wellness, and chair of the Obesity Societys clinical committee.

Kahan told Healthline the average weight loss for Americans using the devices is between 5 and 10 percent of body weight over six months.

Not necessarily any more than youd get with medications and, obviously, much less than youd get with bariatric surgery, he said.

That decrease in weight is often enough to improve a number of clinical outcomes, such as lowering blood pressure, blood sugar levels, and diabetes risk, Kahan said.

It may also be a bridge to surgery for patients who need to lose some weight before having bariatric surgery.

And, as a sort of initial step toward weight loss, it may have indirect, motivational benefits.

When you combine the balloon with counseling and support and education and guidance then, together, that all can lead to active attempts for the patient to change what theyre eating and eat better and start exercising, Kahan said.

The balloon devices are newcomers to the United States.

Theyve been available in Europe for decades.

Two of the devices got FDA approval in 2015. The third got the OK in 2016.

That means theres not a lot of data on their safety and efficacy in the United States.

Theres plenty from Europe, though.

Researchers in Croatia determined in 2011 that the treatment was tolerated and safe, and was an efficient but transient way of reducing preoperative risks of surgery in people with morbid and super obesity.

A small study presented at an obesity conference in Portugal earlier this year found that 38 patients using balloon devices lost an average of nearly a third of their excess weight.

A meta-analysis conducted by Spanish researchers in 2008 found similar results, with reported losses of 12 percent of initial weight and 32 percent of excess weight.

But researchers cautioned that data on whether those study participant kept off the weight after the removal of the balloons was lacking.

That study also found the majority of complications were mild, with 4 percent of the devices needing early removal.

The newness of the devices to the U.S. market is part of the reason most insurance companies arent yet covering them.

Kahan has had a few patients that have tried the devices and theyve all paid out of pocket. He says one patient didnt see the weight loss they were hoping for, but five or so did.

That loss made their wallets lighter, too. Kahan said the procedure can cost $5,000 to $10,000, depending on where you go.

FDA officials said four of the patients who died were using the Orbera balloon system, which is placed in the stomach using an endoscopic procedure while the patient under mild sedation.

The other patient who died was using the ReShape system, which uses two connected balloons, also placed via an endoscopic procedure, and then filled separately.

On its website, Orbera claims complications may result from the risks associated with any endoscopic procedure and those associated with the medications and methods used in this procedure, as well as your ability to tolerate a foreign object placed in your stomach.

The third device available, the Obalon system, does not use endoscopy. It delivers up to three balloons to the stomach via a capsule the patient swallows, attached to a catheter for filling them.

See more here:
Balloon Diet Still a Safe Way to Lose Weight, Experts Say - Healthline

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Related: These Are The Best Wines To Drink If Youre Trying To Lose WeightPOP CULTURE

TV shows like Scandal and The Good Wife gave a shiny halo to wine, with the lead (and lean) stars savoring heavy pours. We, as viewers, tend to mimic their habits, leading to more calories and lower inhibitions (read: impulse eating).

Check out some of the weirdest weight-loss trends through history:

Millennials make up one-third of the industry's customers, and a demand for healthier vino has created a market boom for organic wine and resulted in new brands such as FitVine, which promises lower sugar and cals.(Hit the reset buttonand burn fat like crazy with The Body Clock Diet!)

Alcohol, no matter the form, is still empty calories. And most wines pack about 120 of 'em per five ounces. What's more, few people pour that slim of a serving. Like any indulgence, moderation is key. And if you're drinking vino regularly, you'll need to make room in your diet elsewhere, such as by skipping dessert, to maintain a healthy weight.

This article originally appeared in the September 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!

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Can Wine Really Help You Lose Weight? - Women's Health

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This latest diet plan allows dieters to still enjoy some of their favorite, less healthy foods in moderation.

The freshman 15.

Beer gut.

Middle-age spread.

Hibernation handles.

The monikers for dreaded weight gain are endless, but no matter what you call it, most of us have jumped on the diet merry-go-round at one time in our lives in an attempt to lose weight.

Dieting is tricky business.

Anyone whos ever tried to shed pounds knows how difficult it is to give up favorite foods and stick to a diet.

The word diet alone makes us feel deprived, which puts us on the slippery slope toward splurging on high calorie, high fat foods.

So youll probably like the sounds of this: The 80/20 Diet is a new eating plan that gives you permission to indulge in your favorite foods as long as you eat really healthy the rest of the time.

In The 80/20 Diet, Australian nutritionist, chef, and personal trainer Teresa Cutter writes that you can lose weight if you eat nutritiously 80 percent of the time and allow yourself to indulge in less healthy food for the remaining 20 percent of your meals.

By nutritious, Cutter means whole, unprocessed or minimally processed foods, lots of fruits, vegetables, lean protein, and whole grains, plus lots of water. Her book contains over 130 recipes to help you eat healthy and lose weight.

Keep in mind, however, that Cutters definition of less healthy foods might not square with yours.

You were probably imaging toeing the line with stellar, good-for-you meals Monday through Friday and indulging on pizza and beer over the weekend. Not so fast. This diet does not give permission to binge eat.

Breakfast, lunch, and dinner for a week equals 21 meals, so 80 percent would be 17 healthy meals.

That leaves four indulgent opportunities, but Cutter admits that if you gorge on pizza, fries, and cheeseburgers for those four meals, youve just undone all the good work of the 80 percent.

You can have that cheeseburger, she said, just dont get a Whopper and double fries.

I think an 80/20 plan is a great approach, licensed, registered dietitian Kristin Kirkpatrick told Healthline.

Ive seen with my own patients that willpower [alone] does not work, it just makes people want the foods they are giving up even more, she says. Therefore, allowing yourself a few indulgences here and there may not be such a bad thing. With my patients I tend to be a bit more conservative and suggest a 90/10 split though.

Well-balanced menus built around fruit, vegetables, lean protein, and whole grains will help you feel full, and due to the fiber and water content, keep your system working. However, since weight loss is all about burning more calories than you consume, you still have to practice portion control.

Talia Koren, who blogs at WorkweekLunch.com, lost 10 pounds following the 80/20 rule.

Restrictive eating rarely makes anyone truly happy because its extremely difficult, Koren wrote. Some control is good, but when you set too many rules, you eventually find yourself back at square one.

Koren followed a weekly plan, but others prefer the daily regime of two healthy meals and snacks per day and one indulgence. For Koren, prep and planning involved considerable time and effort, but she says that having nutritious food always available (she packs her lunch and does not dine out frequently) helped keep her on the 80/20 track.

Another positive aspect of the 80/20 diet is that it removes the angst we often feel when we indulge in nondiet food like cupcakes, cookies, ice cream, and the like.

Losing the shame of having a favorite food every once in a while may in turn deflect an entire binge, Kirkpatrick said.

Time and money can be a negative factor in following the 80/20 diet. Since fresh food and good cuts of lean protein can be more expensive than boxed, frozen, canned, and fast food options, you may have to stretch your budget a bit.

Youll also have to be organized and able to commit time to meal prep.

For instance, Koren prepares meals on Sunday and Wednesday for the following days, and makes good use of sealable plastic containers.

Find out if meal prepping with plastic food containers is sabotaging your diet.

Not doing the calculations correctly could also be a drawback, Kirkpatrick added.

If 20 percent turns into 40 percent and the healthy items only fall into 60 percent range, then you run into problems, she told Healthline. This is about small amounts of things. If starting small turns into larger portions and unhealthy foods, this is not the right plan for you.

To date, there is no science behind the 80/20 diet, but a study published in Obesity Facts in 2014 attests to the theory behind this diet. Researchers found that you can still lose weight after small splurges if you compensate and eat healthy most of the time.

The study adds that even if you do not lose weight, youll be healthier overall and may have a lower risk for conditions such as heart disease, high blood pressure, and cancer.

Diets that promise quick and painless weight loss might work initially, but they seldom hold steady in the long run. What does work are making lifestyle changes and readjusting your thinking about food. The 80/20 Diet approaches both the physical and mental aspects of weight loss, and might be a sensible, sustainable method to lose weight and stay healthy.

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Does the 80/20 Diet Actually Help You Lose Weight? - Healthline

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Exercise by itself won't help you lose weight.

This is not to say that exercise isn't good for you; it is, in fact, great for you. It conveys an astonishing array of health benefits.

But - and we all hate hearing this - many experts, while extolling the benefits of exercise, say the primary villain when it comes to excess weight is what's on our menu. To lose weight, we have to cut calories.

Exercise helps keep lost pounds off, but exercise alone can't do the initial job of losing it.

"I think the role of exercise in weight loss is highly overrated," says Marc Reitman, chief of the diabetes, endocrinology and obesity branch of the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. "I think it's really great for being healthy, but I'm a strong believer that overeating is what causes obesity. To exercise your way out of overeating is impossible."

Michael Joyner, a Mayo Clinic researcher who studies how people respond to the stress of exercise, agrees. "The key for weight loss is to generate and maintain a calorie deficit," he says. "It's pretty easy to get people to eat 1,000 calories less per day, but to get them to do 1,000 calories per day of exercise - walking 10 miles - is daunting at many levels, including time and motivation," he says.

To be sure, some people can work weight off, experts say. These include those who exercise vigorously for long periods, and professional athletes, who typically engage in high-intensity workouts.

But they are the exceptions. Those high-level workouts are "not something most people do," says Philip F. Smith, co-director of NIDDK's office of obesity research. "Walking for an hour won't do it."

Joyner agrees. "Theoretically, people can exercise enough to lose without changing what they eat, but they have to exercise a whole lot," he says.

Moreover, moderate exercise doesn't really burn all that many calories, especially when you think about a single piece of chocolate cake, which has between 200 and 500 calories. Most people burn only about 100 calories for every mile of running or walking, although this can vary depending on the person, according to Joyner. Put another way, to lose one pound, you must run a deficit of about 3,500 calories - meaning that if you burn an excess 500 calories a day, it would take a week to drop that pound.

Kevin D. Hall, an NIDDK scientist who studies how metabolism and the brain adapt to diet and exercise, agrees that a modest degree of weight loss would require large amounts of exercise. However, "high levels of physical activity seem to be very important for maintenance of lost weight," he adds, defining "high" as more than an hour of exercise daily.

In a recent study, Hall concluded that exercise "typically result[s] in less average weight loss than expected, based on the exercise calories expended," and that individual weight changes "are highly variable" even when people stick to exercise regimens.

The likely reason is that people tend to compensate for changes in food intake and non-exercise physical activities, Hall wrote. Or, as Joyner puts it: "If people replace non-exercise - but otherwise active - time with sedentary time, sometimes things cancel out."

Strength training or resistance training - lifting weights, for example - also is important for overall health, but, as with other forms of exercise, it doesn't prompt weight loss. (In fact, it may cause the reading on the scale to inch up a bit, because muscle is denser than fat.) Nevertheless, "strength training is good to maintain lean tissue," Joyner says.

And you can't count on exercise to increase your metabolism for several hours afterward.

"Exercise, if hard enough and long enough, certainly can do this," Joyner says. "But again, it depends on how much, what type and how hard. A two-mile stroll, while a good thing, will not do too much to resting metabolism."

But now the good news: Exercise remains one of the best things you can do for yourself. It enhances health in numerous ways.

It strengthens the heart and lungs. It reduces the risk of Type 2 diabetes and metabolic syndrome, a collection of symptoms that include hypertension, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Weight-bearing activities, such as running, strengthen bones and muscles. Having strong bones prevents osteoporosis, helping to avert bone-breaking falls in the elderly. "For older people, exercise facilitates the capacity for them to stay engaged in life," Joyner says.

Exercise also reduces the risk of certain cancers, including breast and colon cancer. It elevates mood, and it keeps thinking and judgment skills sharp.

Overall, it helps you live longer. People who work out for about seven hours a week have a 40 percent lower risk of dying early compared with those who exercise less than 30 minutes a week, according to the Centers for Disease Control and Prevention.

"Exercise in almost any dose does so many good things for people," Joyner says.

Is one exercise more effective than another?

"I love to play soccer," Smith says. "I would do anything to play soccer, and try to play three times a week until my body can't take it. But people should exercise as much as they can tolerate and enjoy. That's what they should shoot for."

Reitman agrees. "The best exercise is the one you keep doing," he says.

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For weight loss, exercise is important but calories move the needle - Chicago Tribune

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