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I have spent most of my career working with cardiac patients with various related heart conditions, some of which include high cholesterol, coronary artery disease, and Ankylosing Spondylitis (AS). While there are many risks for heart disease which we cannot modify, there are various modifiable risks that can affect the heart as well. Since we are able to control these modifiable risks, it will be important to make the best choices in regard to them to promote optimal heart health. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Diet is so important for helping my patients overcome, manage or in some cases even prevent high cholesterol which can, in turn, help them maintain their overall health and well-being. There are many aspects of diet that can promote not only a healthy lifestyle but also help maintain one's cholesterol.

Oftentimes when we think of preventing high cholesterol, we think of foods we shouldn't eat. While there are some foods that if we limit, we can see improvement in cholesterol there are some foods that if we consume daily, we see positive effects on our blood work. One of these foods is fiber.

Fiber will help to transport "bad cholesterol" to the liver where it will then be broken down. Fiber typically comes from fruits and vegetables as well as grains (such as bread, pasta, rice, and cereal). When speaking about fiber and grains it is important to make sure we are choosing whole wheat grains to ensure they are fiber-rich. Examples include whole-wheat bread/pasta/rice. Other fiber-rich grains include oatmeal, quinoa, and barley.

By choosing these fiber-rich items you will also be limiting refined sugars this can have another added benefit on lab work as refined sugars increase the risk for elevated triglycerides. High triglyceride levels are associated with coronary heart disease. Beans, lentils, and legumes also contain fiber. When looking at the food label it is a good idea to attempt to choose foods with 6grams of fiber per serving. Daily fiber intake for women should be around 25grams, and daily intake for men should be able 30grams.

Staying away from saturated fat can also help to show improved cholesterol levels. You may hear saturated fat is referred to as "bad fat." The reason for this is that it can increase your bad cholesterol, also known as LDL (low-density lipoproteins). It can also lower your "good cholesterol" otherwise known as HDL (high-density lipoproteins). Common sources of saturated fat are full fat/whole fat milk/cheese, red meat/pork, butter/margarine, tropical oils, and the skin of poultry. Alternatives to the items mentioned above include low fat/skim dairy products, almond milk, skinless poultry, fish, olive oil, or vegetable oils. If red meat is consumed opt for mostly lean red meat or a choice/select cut of meat. If pork is consumed aim for a center lion cut. Look out for some kinds of butter and mayo which replace the bad fat with good fat some of these products are now made with soybean oil, avocado oil, or olive oil. When buying such products trans fat should be 0 grams and Saturday fat should be 2.5grams or less per serving. In total, The American Heart Association recommends aiming for a dietary pattern that achieves 5-6% of calories from saturated fat per day.6254a4d1642c605c54bf1cab17d50f1e

Consider limiting your daily cholesterol intake. While the body does need some cholesterol too much can result in negative health effects. The body does naturally make cholesterol, while we also can get cholesterol (or rather dietary cholesterol) from various foods. Too much cholesterol can increase the risk for stroke and Atherosclerosis. People will respond differently to dietary cholesterol and unfortunately, there is no way to determine who will respond in which way. For this reason, it may be wise to err on the side of caution and limit cholesterol intake if you personally have high cholesterol, or if you have a family history of cholesterol. Aim to consume no more than 200mg/day of cholesterol. Foods that contain cholesterol include egg yolks, organ meat (such as liver), and shellfish (such as shrimp, lobster, oysters, or mussels). Consider eating egg yolks no more than 2-3 times per week and limiting shellfish intake to 2 times per week.

Make sure to be including plant sterols and plant stanols into your diet. Sterols and stanols are found in plants and can help to block the absorption of cholesterol. They can be found naturally in many foods however in small amounts. They are naturally in vegetable oils, nuts, seeds, and whole grains. Various foods are now fortified (or enriched) with sterols/stanols. These foods include orange juice, cereals, and different breakfast bars. Ideally to get the most benefits one should consume about 2grams of sterols/stanols per day.

It is also important to keep in mind the benefits of an active lifestyle on heart health. Exercise will benefit our overall cardiovascular function. It also will help to promote weight loss which in turn will also positively affect cardiovascular function (safe and effective long-term weight loss usually comes in the form of losing about 1-2 pounds per week, anything more than that is not sustainable for the long term weight loss maintenance). Having a less active or rather sedentary lifestyle can also increase the chances of having raised LDL. The American Heart Association recommends at least 150 mins per week of moderate-intensity aerobic exercise. Aerobic exercise is defined as physical activity that increases the heart rate and the body's use of oxygen often referred to a cardio workout. Examples of this include brisk walking, running, bike riding, swimming, and dancing. For those who aim to have a less sedentary lifestyle, it is a good idea to keep time spent sitting or ideal to about 30 mins this means if you are sitting for 30 minutes get up if possible. And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

Nicole Roach is a registered dietitian with five years of experience. She works at Lenox Hill Hospital.

Nicole Roach

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Research has begun to emerge showing a causal link between COVID-19 and diabetes. In a study published in The Lancet Diabetes & Endocrinology in March, researchers found that people who suffered from COVID-19 were40% more likely than controls to eventually develop Type 2 diabetes.

Dr. Brian Fertig, M.D., founder and president of the Diabetes & Osteoporosis Center in Piscataway, New Jersey, told BioSpace that the increased risk of diabetes can be added to the list of Long COVID effects.

In addition to the 40% increased risk of diabetes type 2 within 12 months, another recent study reported a significant increase in incidence of type 1 diabetes after 30 days from a diagnosis of COVID-19, highlighting pleiotropic mechanisms in physiology, he said. The additional study was released by the Centers for Disease Control and Prevention in January of this year.

Fertig said that insulin deficiency caused by COVID-19 in cases of type 1 diabetes could be related to a direct destructive effect of the virus on the insulin-producing beta cells of the pancreas. Another explanation could be that protein components of the virus may molecularly mimic proteins of the beta cells with destruction mediated by an autoimmune process, he continued.

As to why COVID-19 increases the risk of type 2 diabetes, Fertig drew parallels to other Long COVID symptoms, including the sleep/wake cycle disruption and neuropsychological effects which drive chronically activated hormonal and autonomic nervous system branches of the stress response.

He explained that in this case, cortisol and adrenaline stimulated states promote increased glucose production from the liver as well as other antagonistic effects on insulin secretion and its suppressive effects on blood glucose and lipid levels.

Fertig originally became interested in the growing endocrinology field during his medical training. Three decades later, I published a two-volume book series, Metabolism & Medicine, which spotlights hyperinsulinemia and insulin resistance as core to the metabolic decline that occurs with aging, including important links not only to diabetes and obesity but to all chronic diseases, including heart, vascular, Alzheimers diseases and cancer, he said.

In his personal practice, Fertig shared that some of his patients with pre-existing controlled diabetes saw their conditions worsen due to COVID-19. Some (a small minority) of these patients have long term more aggressive therapy requirements to maintain glycemic and lipid levels in a safe range. Dexamethasone almost predictably worsens glucose levels in known diabetics, and often results in steroid-induced diabetes in preexisting non-diabetics, the vast majority of whom revert to normal glucose (and lipid) levels following discontinuation of steroids, he said. In congruence with the study, Fertig has also treated patients who developed new cases of type 2 diabetes post-COVID-19.

Fertigs typical recommendation for management of type 2 diabetes involves a low dosage of pioglitazone, metformin and a Glucagon-like peptide-1 (GLP-1) agent. He said that GLP-1 antagonists aid in weight loss, which improves insulin sensitivity and reduces blood glucose levels. Both pioglitazone (a direct insulin sensitizer) and metformin (an indirect insulin sensitizer) prevent the transformation of lipofibroblastto myofibroblasts, thus having an apparent important protective effect on COVID-19-related complications and mortality.

In his Metabolism & Medicine series, Fertig details a scientific approach for predicting and preventing disease as well as predicting patient responses to therapeutic interventions. His model, called the Physiological Fitness Landscape (PFL), uses bioinformatics to make these predictions.

When asked what he imagines diabetes treatment will look like a decade from now, he said I believe that type 1 diabetes will be cured by an injection of pancreatic insulin-producing beta stem cells that will seed and remain in the liver. Blood glucose levels will likely be higher than normal range per se, but low enough to be safe (complication-free) and not require insulin or other therapeutic interventions.

In terms of the management of type 2 diabetes, he predicts that a single oral drug containing the properties of pioglitazone, metformin and the GLP-1 antagonist will replace the triumvirate approach to treatment. It will likely be able to modulate the amount of insulin production and fat mass and distribution, he said, adding that the ideal future drug would be personalized according to the guidance presented in his PFL model.

For both COVID-19 patients and others, Fertig said that the best way to reduce the risk of developing diabetes is to commit to a healthy lifestyle which incorporates nutrient dense foods, regular exercise and quitting or reducing bad lifestyle habits.

He pointed out that though genetic predispositions to diabetes exist, living under stress, foregoing exercise and not prioritizing sleep and diet can be damaging. A poor micronutrient diet impairs the function of metabolic machinery also causing insulin resistance, thus predisposing to diabetes.

The doctor explained that insulin resistance and high insulin levels in the blood, present in up to 50% of the adult population in the U.S., contribute not only to diabetes but to all the major chronic diseases of aging including Alzheimers disease, heart and vascular disease and cancers.

Though type 2 diabetes cannot be cured, Fertig said that complete and partial remission are possible. In this case, the patients glucose levels would return to normal. Yes, beta cells have been damaged and the underlying genetic factors remain intact, he said, but individuals can control the damage by maintaining a healthy weight, an active lifestyle and a positive mental outlook.

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Exploring the Causal Connection Between COVID-19 and Diabetes - BioSpace

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Coughing up blood can be a terrifying experience, even if it's just a few drops.

While coughing up blood isn't always cause to go straight to the hospital, you should seek immediate attention if you're experiencing:

Coughing up blood can be caused by anything from drinking alcohol to experiencing severe heart failure . It can also be from a short-term condition, such as pneumonia , or a lifelong condition like cystic fibrosis.

Here are some of the most common causes of a bloody cough and an overview of what you should know.

What is it? Chronic bronchitis refers to long-term inflammation of the bronchi, your breathing tubes and is the most common cause of hemoptysis the medical term for coughing up blood from your respiratory tract.

With chronic bronchitis, you might only cough up a red streak of blood one time. However, some people with chronic bronchitis experience several episodes of coughing blood that happen sporadically over a handful of years.

You are most at risk for chronic bronchitis if you are a cigarette smoker, but other risk factors include:

Chronic bronchitis is one of the most common conditions contributing to chronic obstructive pulmonary disease (COPD).

Is it serious? Unlike acute bronchitis, which often comes from a standard cold and goes away in a week or two, chronic bronchitis is a serious condition that develops over time. While your symptoms might get better or worse, they never entirely disappear.

These long periods of inflammation can cause sticky mucus to build up in your airways, leading to long-term breathing difficulty.

Do I have it? If you have a cough-producing mucus most days for at least three months in a given year for at least two years in a row, you might have chronic bronchitis.

Other common symptoms include:

How to treat it: While chronic bronchitis does not have a cure, there are a handful of treatments to help you live more comfortably through controlling symptoms.

Your doctor can diagnose chronic bronchitis and recommend the best treatments to open your airways. These may include oral medications, inhaled steroids, and pulmonary rehab to help you live more comfortably with your breathing problems.

If you smoke, quitting is widely considered the most essential to alleviating symptoms.

What is it? Pneumonia is an often serious infection that can occur in one or both of your lungs. With pneumonia, the air sacs in your lungs fill with pus or other fluid, which can give you trouble breathing.

Is it serious? This condition ranges from mild to severe, depending on its cause and your overall health. Pneumonia can affect you at any age, but it's more common (and serious) in certain groups.

See your doctor immediately if you or a loved one may have pneumonia and is:

Do I have it? Symptoms of pneumonia can develop in 24 hours, or they may come on slowly over several days.

You may cough up blood-stained phlegm that is thick and dry in consistency. This phlegm may be yellow, green, or brown in color.

Common symptoms also include:

How to treat it: Some cases of pneumonia can go away on their own if you get plenty of rest and fluids. However, this depends on the cause and severity of your symptoms.

There are over 30 different infections that can cause pneumonia including bacterial, viral, and fungal. Therefore, your treatment will depend on the type of infection.

For example, treatment may require oral antibiotics for a bacterial infection, antivirals for a viral infection, or antifungals for a fungal infection, so it's best to reach out to your doctor if you think you may have pneumonia.

Severe cases may also require a hospital stay for intravenous (IV) antibiotics or oxygen therapy.

What is it? Lung cancer is a type of cancer that starts in your lung tissue, typically in the cells lining your airways. It is the second most common form of cancer in the United States.

People who smoke have the highest risk of developing lung cancer. Smoking tobacco, specifically, causes 90% of cases in men and 80% of cases in women.

Other common causes of lung cancer include inhaling secondhand smoke, a family history of lung cancer, and exposure to certain chemicals like radon or asbestos.

Is it serious? Lung cancer is the leading cause of cancer deaths worldwide. Moreover, relative survival rates for lung cancer are low, making this a serious condition.

Note: A relative survival rate compares people with a certain type or stage of cancer to the overall population. For instance, if the five-year relative survival rate for one kind of lung cancer is 40%, people with that cancer are about 40% as likely as those without cancer to live for at least five years after being diagnosed.

The five-year relative survival rate for non-small cell lung cancer is 26%, while the five-year relative survival rate for small cell lung cancer is 7%.

Do I have it? Coughing up blood is one of the most common symptoms of lung cancer. Lung cancer is more likely than other conditions to produce large amounts of blood in your cough (massive hemoptysis), sometimes leading to hospitalization.

Other symptoms include:

How to treat it: If you think you might have lung cancer, you should see your doctor as soon as possible. When lung cancer is found earlier, it is more likely to be treated successfully.

Common treatments for lung cancer include:

You and your provider will choose a treatment plan based on your overall health, the type and stage of your cancer, and your preferences.

What is it? Congestive heart failure is a chronic condition where your heart doesn't pump blood as efficiently as it typically does. It's sometimes just referred to as "heart failure."

As a result, your heart can't keep up with your body's demands, and blood returns to the heart faster than it can be pumped out. This creates a pumping issue that prevents oxygen-rich blood from flowing to your other organs including your lungs. As a result, your lungs fill with fluid.

Is it serious? Congestive heart failure is a serious condition. Over time, your heart can't keep up with its normal ability to pump blood to the rest of the body, which can be life-threatening.

Do I have it? You may experience a chronic cough with pink blood-tinged mucus if you have congestive heart failure. Symptoms like coughing blood happen as your heart weakens and loses its usual ability to pump blood successfully through your body.

Other common symptoms include:

How to treat it: If you're experiencing heart failure, seeing a doctor as soon as possible for proper treatment can help you reduce symptoms and live longer.

Call 911 if you're experiencing any of the following:

Treatment typically includes medication and lifestyle changes like exercising, reducing sodium and caffeine intake, losing weight, and managing stress. Your doctor may also recommend surgery and additional therapies in severe cases.

What is it? Cystic fibrosis (CF) is an inherited disease that affects around 35,000 people in the United States. It causes persistent lung infections that eventually limit your ability to breathe.

Is it serious? With CF, your lung function can gradually worsen until it becomes life-threatening.

CF creates dangerously thick and sticky mucus that blocks airways, damages your lungs, and increases your risk of infection. CF can also prevent proteins your body needs for digestion from reaching your intestines, which decreases your ability to absorb essential nutrients.

Do I have it? The combination of airway damage and frequent infections that may occur with CF can cause you to cough up a small amount of blood.

Other symptoms of CF may include:

While most people with CF are diagnosed in early childhood, some don't receive a proper diagnosis until adulthood.

How to treat it: Even coughing up a small amount of blood can be life-threatening and a sign to seek immediate medical care if you have CF.

Cystic fibrosis requires consistent care from your provider, at least once every three months.

If you or your child has symptoms of CF, or if someone in your family has CF, discuss testing with your doctor as soon as possible.

While there is no cure for CF, treatment can ease symptoms, reduce complications, and improve quality of life.

Treatment may include stool softeners, antibiotics, bronchodilators, and more based on your symptoms. CF symptoms and their severity can differ widely, so treatment plans are tailored to your unique needs.

"If you're coughing up bright red blood, the blood is likely new or fresh. This type of blood is usually from the throat, lungs, or upper gastrointestinal tract and can have any number of causes," says Jenna Liphart Rhoads, a registered nurse at NurseTogether. These causes can range from moderate to severe.

Here are a few other conditions to consider, according to experts.

Endometriosis is another, less frequent, culprit for coughing up blood.

"If endometrial tissue develops around the lungs, it can get inflamed and bleed during the woman's normal cycle. The only way out would be through coughing out sputum, a mixture of saliva and mucus that may include blood," says Nancy Mitchell, a registered nurse at Assisted Living Center.

Tuberculosis is a serious disease caused by bacteria. This condition usually attacks your lungs and is highly contagious through coughing and sneezing.

"A fever is enough reason to call coughing blood an emergency because high body temperatures can be a sign of tuberculosis, which is highly contagious," Mitchell says.

Mitchell adds that you could also be protecting others by protecting yourself from severe causes of coughing up blood. "Your diligence in reporting symptoms could prevent a massive outbreak if your health provider sees a need to perform contact tracing," Mitchell says.

Lupus is a lifelong autoimmune disease, which causes your body to attack its own healthy tissues. This can have serious consequences, including kidney failure, blood clots, and heart attack.

About 50% of people with lupus will experience lung issues during the course of their disease. Acute lupus pneumonitis is a severe lung condition that affects up to 10% of lupus patients and is characterized by chest pain, shortness of breath, and a dry cough that may bring up blood.

It's important to speak with your doctor right away to reduce your risk of lung scarring.

Goodpasture syndrome is a rare autoimmune disease in which your body mistakenly attacks your lungs and kidneys, which may cause your lungs to bleed. Other symptoms include respiratory issues, blood in your urine, anemia, chest pain, nose bleeds, and kidney failure.

"In addition to coughing up blood, a patient with Goodpasture syndrome may also present with kidney failure," says Dr. Jyoti Matta, a pulmonologist, and Medical Director at the Center for Sleep Disorders at Jersey City Medical Center.

Goodpasture syndrome can be fatal if left untreated, so it's important to bring up any symptoms to your doctor if you're concerned.

"However, this is a very rare condition and not the first that comes to mind when a patient is coughing up blood," Matta says. There are between 300 and 3,000 cases of Goodpasture syndrome in the United States.

Antineutrophilic cytoplasmic antibody (ANCA) associated vasculitides are a group of uncommon autoimmune conditions that cause inflamed blood vessels and affect approximately 1 in 50,000 people.

This group includes three main diseases:

Previously called Wegener's granulomatosis, granulomatosis with polyaniitis is a rare but serious condition that causes inflammation of the blood vessels in your sinuses, throat, lungs, nose, and kidneys.

"Wegener's may cause a patient to cough up blood intermittently. People in their 30s on can be diagnosed with this rare condition," Matta says. Besides coughing up bloody phlegm, you might also experience joint pain, pus-like drainage from your nose, sinus infections, fatigue, and coughing with bloody phlegm.

"Low-dose steroids may help keep these conditions under control when there are flare-ups. Typically, when a person coughs up blood, they usually have a bout of bronchitis, pulmonary edema, infection, and inflammation, and not ANCA-associated vasculitis," Matta says.

However, since these disorders can be fatal without proper care, as the continuous inflammation in your blood vessels and organs can result in kidney or lung failure, it's worth seeing your doctor if you're repeatedly coughing up blood.

Many things could contribute to coughing up blood, so you should see your doctor to find the correct diagnosis and treatment.

"Coughing up blood almost always means there's an underlying condition often a mix of infection and severe inflammation," Mitchell says.

"You should always seek medical attention when coughing up blood and not attempt to treat it at home," Rhoads agrees.

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People with insomnia have a higher risk of getting into depression and people with depression and anxiety have trouble sleeping. As per a John Hopkins report, "People with insomnia , for example, may have a tenfold higher risk of developing depression than people who get a good nights sleep. And among people with depression, 75 percent have trouble falling asleep or staying asleep. "

Sleep patterns have been disturbed during COVID pandemic, no doubt. The immediate switch from office to work from home; exposure to more screen time, and limited outdoor activities hampered the normal sleep pattern of individuals.

But years later, sleep disturbance is still one of the major issues people face. In long COVID, in which the long term effect of the COVID is seen in people weeks and months after the infection, sleeping issues is a major symptom.

Post-traumatic stress disorder after recovery from COVID has been correlated to sleep problems in many individuals.

Read: Here's how your food plate should look like when you are on a weight loss mission

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Coronavirus: Here's how long COVID depression looks like; these are the key symptoms to know - Times of India

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People going through the menopausal transition may gain weight. Those who wish to lose this weight may have more difficulty than usual, and keeping the weight off can be challenging.

Weight gain occurs before and during menopause partly because of a drop in estrogen levels.

Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute to this weight gain. The weight tends to develop in the abdomen.

Although losing weight can be more challenging during menopause, there are various methods that many people find effective.

This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition.

Females reach menopause after going a full 12 months without a menstrual cycle.

During menopause and perimenopause the period leading up to menopause people may gain body fat and find it harder to lose weight.

Menopause is linked with increases in body fat for the following reasons:

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Weight gain during menopause is also linked with regular aging processes and lifestyle habits.

As people age, they tend to become less physically active. Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.

Doctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain.

The following are strategies that can help people lose extra weight during menopause.

Regular exercise is an excellent way to promote weight loss and overall physical health.

Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss.

Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women

The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.

If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:

To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.

Healthful, nutrient-dense foods should be the basis for all meals and snacks. A persons diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.

A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

People should make a point to eat:

People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:

Reducing the consumption of sweetened drinks such as sodas and juices can also help. Sugar-sweetened beverages carry a lot of extra calories.

A dietician or nutritionist can help establish a healthful eating plan and track progress.

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain.

Research has linked sleep disturbances to aging processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect:

In addition, symptoms such as hot flashes and night sweats can disrupt sleep.

Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause.

While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:

Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain.

Mindful eating can help a person become aware of internal, rather than external, cues to eat. It can be a helpful approach to binge eating and eating related to emotional states.

In some studies, mindful eating led to reduced food intake in overweight individuals and people with obesity.

Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts. This information can help with making specific dietary changes.

Research shows that people who keep food logs, weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss.

Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:

The following tips can help people control portion sizes:

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch.

Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating. Carry healthful snacks to prevent trips to the vending machine.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Some people like to track their progress on social media, which can help with accountability.

The key to keeping weight off is to maintain healthful habits in the long term.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

People often experience an increase in body fat during menopause. This is linked with reduced estrogen levels, lower-quality sleep, and reductions in metabolism and muscle mass.

Researchers have linked low estrogen levels with an increase in body fat, particularly abdominal fat. Maintaining healthful lifestyle habits can help with losing weight.

People who have concerns about their weight or symptoms of hormonal fluctuations should speak with a doctor about appropriate treatment.

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How to lose weight during menopause: 10 ways - Medical News Today

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Maintaining a healthy weight is a sensible strategy for staying healthy and trying to slow down aging. However, a lot of people try to lose weight fast through crash diets and extreme calorie cutting. This is a bad idea, and theres a better way to go about sustainable weight loss.

There is no safe and fast way to lose weight, nor should you attempt to quickly lose pounds because you have an impending vacation or social function and want to look your best.

For longevity purposes, though, you might want to lose weight to slow down how fast you are aging and stay healthier for longer. In the long run, you can increase your chances of living a long, healthy life while still looking good. You simply need to make sure you that are not losing weight too quickly and that you are doing it in a safe and sustainable way.

Being overweight is a risk factor for multiple conditions, including type 2 diabetes, high blood pressure, metabolic syndrome, and heart disease. It can also make day-to-day life more difficult, and there are social and psychological considerations as well.

How fast we age is also impacted by weight and lifestyle. Researchers have calculated that eating the perfect diet could potentially increase your lifespan by 13 years! Of course, very few people consume such a perfect diet, and the odd treat here and there is one of the things that make life worth living.

Unfortunately, some people are tempted to take extreme measures to lose weight fast so that they can see the results, but this is a recipe for disaster. A sudden drop in calories could lead to serious health problems.

Even if it makes you look slimmer in the short term, losing weight very quickly can lead to long-term issues:

Muscle loss: The goal of losing weight is to reduce the amount of body fat you have, but if you lose weight too fast, you lose muscle mass along with it. Extreme dieting that leads to rapid weight loss can cause a loss of lean muscle mass.

This is because crash dieting starves the body of the fuel it needs and forces it to break down muscle mass to use for energy. This loss of muscle mass can then lead to a loss of strength, making it harder to perform everyday tasks, and it can also weaken the immune system.

Also, because muscle tissue is more metabolically active than fat, meaning that it uses more calories to function than fat, losing that muscle makes metabolism worse. Losing significant muscle mass actually slows down metabolism and reduces the amount of calories that the body regularly burns.

This loss of muscle mass also happens as part of aging, so losing weight fast through crash diets adds to that metabolic decline. This is not exactly the best idea if slowing down aging and staying healthy is your goal!

Nutrient deficiencies: The majority of crash diets are not only very low in calories, they are often nutritionally poor. They frequently exclude whole food groups, which makes becoming deficient in some key nutrients a significant risk. Our body needs a diverse range of vitamins and minerals to function properly and remain healthy, and extremely limited diets can result in nutrient deficiency.

Low-calorie crash diets typically lack vital vitamins and minerals, including B12, calcium, iodine, iron, and B7. Being deficient in calcium, for example, can lead to weak bones and a risk of bone fractures and osteoporosis. Any diet should include fruits, vegetables, and other nutritious foods that contain key nutrients.

Loss of energy: Crash dieting can leave you short of the energy you need to go about daily life. Not eating enough calories can leave your body starved of the energy it needs to function. The end result of not eating enough calories is a lack of energy, lethargy, and feeling weak, dizzy, and tired. Excessive caloric restriction can lead to mood swings, irritability, and agitation.

Multiple studies have suggested that if you lose weight steadily over a period of time, you are much more likely to maintain that weight in the long term than if you crash diet.

While they do lose weight initially, many people find that they rebound after the diet, regaining all the weight they lost and often more. This phenomenon, known as yo-yo dieting, shows that extreme dieting does not lead to maintainable weight control.

The truth is, if you want to lose weight and keep it that way, then a gradual weight loss approach is the better choice. The key to healthy weight loss is through lifestyle changes that are sustainable and practical in the long-term. Long-term weight loss is like running a marathon, not a sprint.

There are a number of things you can do right now to lose weight safely.

Losing between 1 and 2 pounds a week is widely regarded as being a safe and healthy rate to lose weight. Losing weight faster than this is not safe and will likely result in the yo-yo effect.

When you first begin a new healthy diet regime, it is common to lose weight faster than 2 pounds a week for the initial few weeks. This is due to the loss of water weight and is perfectly normal.

This happens because when you consume fewer calories than you burn, the body starts to metabolize glycogen as a fuel source. Glycogen is bound to water while it is stored in the body, so when you start burning it, the water is also released.

Shedding water weight typically lasts a couple of weeks when switching to a healthy weight loss diet. After that, weight loss slows down and settles between a healthy 1 to 2 pounds a week.

People interested in life extension often consider fasting (abstaining from eating for a given amount of time) or caloric restriction (a reduction in the amount of calories consumed while maintaining healthy nutrition) as a way to cut calories and lose weight safely.

These techniques may impact how fast you age and even how long you live. The evidence to support that is currently relatively weak in humans, though it is strong in other species.

You can learn more about fasting and caloric restriction here:

The take-home

Regardless of your weight loss goals, losing it safely and staying healthy while doing it is key. Losing weight and maintaining that means more than simply dropping a dress size, being able to tighten your belt up another notch, or getting back into a favorite pair of old jeans that you havent worn in years.

How you go about losing weight is the most important thing here. Because weight loss can impact your health in good and bad ways, it is critical to make sure you are doing it the right way. Crash diets to lose pounds fast may seem a tempting prospect, but the truth is that slow and steady weight loss is really the way to do it: there are no quick fixes.

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Are you ever so busy doing life that you don't realize just how much time goes by? You could be busy working or taking care of your family and not notice you're slowly creeping up to swimsuit season or that event you've been dreading for so long. You've had no time to prepare or start your diet and workout plan. You've opted to rampantly search the internet on how to lose weight fast to look good in the outfit that you've been wanting to show off.

Although there's no magic pill to help you lose weight in a crazy quick amount of time, there are certain drinks that can help aid weight loss quicker (while doing it safely). We spoke with medical board experts The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure for tips on drinks that can get you last-minute ready carefully. Once you're done here, be sure to check out 7 Tips Celebs Use to Lose Weight Fast.

"While matcha tea has been shown to promote fat burning, this Skinny Iced Matcha Green Tea Latte may have an additional advantage for your waistline since it also doubles as an ultra-satisfying weight-loss snack," say The Nutrition Twins.

The Nutrition Twins suggest that drinking this 20-calorie, antioxidant-packed tea as an afternoon snack can help you to stay full for several hours. This way you'll be able to skip other high-calorie drinks such as iced Frappuccinos. You'll also be able to stay away from unhealthy vending machine snacks. Reducing these snacks will save you hundreds of calories and result in a fairly quick fat loss.

"Plus, matcha green tea has been shown to enhance exercise-induced fat burning so if that inspires you to move your body more and drink it too, the fat-burning potential can be quite impactful," say The Nutrition Twins.

Get the recipe from The Nutrition Twins.

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Soda is notoriously known for being one of the worst drinks for your health and weight loss efforts. However, the Nutrition Twins suggest that this healthy do-it-yourself natural soda is the alternative. It's just as refreshing, but it can jumpstart your rapid-fire weight loss efforts.6254a4d1642c605c54bf1cab17d50f1e

"Free of anything artificial and with only 2 grams of sugar, sip it throughout the day and you'll stay hydrated helping you to boost energy, squash cravings, and avoid mistaking thirst for hunger and consuming excess calories that pack on the pounds, as a result," say The Nutrition Twins.

The Twins continue to state that as you hydrate with this potassium-filled "soda", you'll counteract sodium and the puffiness and bloat that comes with it. This can quickly restore normal fluid balance. It can also release the excess water you're holding in the tissues for quicker weight loss.

The antioxidants in ginger, lime, mint, and raspberry help to fight chronic inflammation, which has been shown to stimulate weight gain. The raspberries also consist of a phytochemicala chemical compound produced by plants called C3G. The phytochemical increases the production of both adiponectin (a hormone that enhances fat metabolism) and leptin (a hormone that suppresses appetite), helping in rapid weight loss.

Get the recipe from The Nutrition Twins.

According to The Nutrition Twins, choosing to drink this soothing, low-calorie Golden Milk before bed may be just what you need to quickly shed excess pounds.

"This chai-like beverage contains three of the most potent spices for fighting chronic inflammation: ginger, turmeric, and cinnamon," say The Nutrition Twins.

Research from the Archives of Medical Science Journal shows chronic inflammation is linked to weight gain. The Nutrition Twins also say that cinnamon helps to regulate blood sugar, which is very helpful when it comes to managing nighttime cravings. The blood sugar dips result in mood swings, making it hard to make a rational decision about what to eat. Typically, that can cause you to reach for sugar as a quick energy boost.

"While bedtime and late-night snacks are notorious for being calorie-bombs and packing on the pounds, sipping this slightly sweet, satisfying golden milk can help avert cravings in just 40 calories, preventing late-night snacking," say The Nutrition Twins. "You'll wake up in the morning feeling immediately lighter as you skirt those snacks. Plus, the calm mood and steady blood sugar set you up for a good night's restand nothing is more critical for preventing overeating than a solid night's sleep."

Get the recipe from The Nutrition Twins.

According to research posted in the Obesity Journal, a study has found that caffeinated coffee can reduce caloric intake and boost metabolism.

"One study showed that people who drank caffeinated coffee consumed significantly fewer calories than those that drank less caffeine or those that drank no caffeine," say The Nutrition Twins.

Caffeine is also suggested to boost metabolism. Based on more reports, coffee helps you to move your bowels. This is something that can result in potential rapid weight loss.

"Just remember to drink your coffee black or with a little skim milk or plant-based milk so the calories don't add up, say The Nutrition Twins. "Just don't drink coffee too late in the day or the caffeine could interfere with a good night's sleep, which is counterproductive when it comes to weight loss."

Kayla Garritano

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Before rushing toward the best ways to lose weight you must first ask yourself Why should I lose weight?

According to medical science, a person should have a defined body mass index, which means that their body weight must be according to height and age.

A person whose body mass index is greater than the normal range tends to develop heart diseases, joint pain, diabetes, and cholesterol problems and is prone to undergo stroke.

Staying healthy and fit is important in every phase of life. This habit makes you feel younger and active.

You would have seen many tips regarding rapid weight loss, but beware most of them have no reference to actual medical science. No worries, we are here to share the 10 best ways to lose weight and stay fit.

1. Balance your Calories:

A steady weight loss must be 1 to 2 pounds weekly which is recommended as the most effective weight loss management for the long term.

The first and foremost step to losing weight is to keep your diet balanced. Here a question must have arisen in your mind: how can we balance our diet, and here comes the answer: keep track of your calories with the TDEE Calculator. Calories play an important part in losing weight.

2. Eliminating Carbs:

Food containing refined carbs has high calories, so cutting them from the diet will help a lot. Carbs are the basic source of energy for the human body, eliminating or reducing them from the diet will help to burn stored fats.

Eliminating carbs from your diet completely at the beginning of weight loss is not a good idea, this process will make you feel more hungry and you can end up eating more.

3. Exercise is the key:

Mobility is always good for the body. Staying active helps your body to work and function more appropriately. You can work out by starting simple exercises at home or you can go to the gym for a workout.

Some people lack the motivation to work out. There can be many reasons for it. The most common problem is the lack of motivation and energy. Use of Best Pre-Workout Supplements can boost your energy level and help you make your workout efficient.

4. Increase High fiber foods:

Fruits, vegetables, oats, whole grain bread, and lentils usually are high in fibers. Eating fiber-rich food makes you feel full most of the time. Fiber-rich food reduces cholesterol, is easily digested, promotes blood sugar control, and reduces risks of digestive tract cancers.

5. Drink Plenty of Water:

Water is essential for humans to survive, but it also is good for weight loss. Drinking plenty of water increases metabolic rate and helps you burn more calories.

6. Breakfast important meal of the day:

Keep in mind that breakfast is the most important meal of your whole day. Eating a healthy protein-rich diet including egg(without yolk), fruits, and a less sugary diet is the best way to plan a healthy and good breakfast. Studies have shown that those who eat breakfast have lower BMI than those who skip their breakfast.

7. Engage in some outdoor activities:

There are many outdoor activities to lose weight. You can play soccer, football or do yoga. Swimming is also a good option to lose weight. Another activity includes bike riding. Riding a bike regularly will have a good effect on your health, it will burn unnecessary fats. But, most importantly, what size of bike you should use. There is a Bike size chart to get the perfect size of bike for you.

8. Drinking detoxifying water:

Adding lemon, ginger, mint leaves, or slices of cucumber to the water makes it detoxifying fluid. Drinking it will make your metabolism rate faster and you will lose more weight.

9. Go for a Walk:

An early morning walk has the best impact on physical and mental health. To be physically healthy first you need to have a healthy mind. Walking along with your pet or a friend on a beautiful track will give your mind some fresh air and a good amount of oxygen. Do not forget to take your detoxifying water to your walk. This will keep your tummy full and you will not crave high calories food.

10. Positive mind makes a healthy lifestyle:

Thinking positive is the key to a healthy and peaceful mind. Positive thoughts create a healthy aura around your body. It makes you feel better and healthy.

Try out these tips for losing weight and staying healthy. Keep your mind and body fresh.

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Weight loss is a complex topic. It is at once a health issue, a psychological issue, a cultural issue and a political issue. But as Men's Health Editor-in-Chief Toby Wiseman writes in our June issue, there are also hard statistics that it's difficult to ignore:

"Since 1993, the proportion of adults in England considered to be obese has risen from 14.9% to 28%; people aged 45 to 74 are most likely to be overweight or obese; and of these, men are more likely to be overweight or obese than women. Depending on the way you interpret these numbers, you could argue that were in the midst of a health crisis or that being overweight is fairly normal."

Not everyone wants to lose weight. And for those who do, motivations generally have little to do with satisfying an online BMI calculator. But if you're interested in fine-tuning your nutrition, finding new ways to break a sweat, or hearing first-hand accounts from men who've transformed their health for the better and yes, lost a little weight in the process you've come to the right place.

Here's just a taster of what you'll find in our new issue, on sale now.

In Man v Fat Football, a uniquely male-friendly, nationwide weight-loss much, much bigger. Is community spirit and a commitment to improving programme, the goal is getting smaller but the pay-off is something players mental wellbeing the key to unlocking lasting change?

Advocates of intermittent fasting claim it can accelerate fat loss while putting the brakes on ageing. But theres a lot more to it than skipping your morning toast. Peruse our bite-size guide to the science and separate the proven methods from the empty promises.

The MH staff transformation is an institution and a chance for us to practise what we print. Its also very hard work, gruelling and all-consuming. So, what happens after the photo shoot wraps?Can gains forged under pressure last in the long term?Three former challengers share their memories and the lessons that have stayed with them.

Being in possession of a training plan is one thing. The desire to apply it? Quite another. Some days, the toughest thing to lift can be your own glutes, off the sofa. Thats why weve constructed a series of fail-safe contingency plans for seven of the most commonly copped-to cop-outs. All excuses end here.

Building the body you want might begin in the kitchen, but the most effective and, crucially, sustainable fat-cutting strategies blend clever nutritional cutbacks with a bigger daily burn. Still, that neednt mean endless loops the park, nor AirBike martyrdom. Whatever your training style, our manual will help you keep things interesting.

Your go-to gym-free muscle builder can do far more than just sculpt your chest and arms. Use this expert guide to turn it into a tool for total-body results.

Find our new issue on newsstands, or join the Men's Health SQUAD, our exclusive membership programme, from just 3.

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No matter how hard we try, it's still difficult to find confidence when it comes to reading the nutrition label on certain foods. It's not our fault, however, because many manufacturing companies intentionally use misleading words or labeling tactics as a marketing technique.

If you're trying to lose weight or make changes to your health, these misleading food labels can feel discouraging. Especially because some of your favorite grocery items might contain sneaky ingredients that may ultimately contribute to weight gain if consumed on a regular basis.

To learn more about these sneaky ingredients, we talked with a few expert dietitians. Continue reading to learn more, and for more healthy eating tips check out 26 Worst Habits Slowing Your Metabolism.

A common ingredient used as a sweetener is rice syrup, which many people may not know to look for in their food.

"While this does not sound like an ingredient of concern, it is essentially just sugar. Too much added sugar in the diet may contribute to weight gain, as it is a source of calories that don't help you to feel full or add anything to the diet," says Jinan Banna, PhD, RD and professor of nutrition.

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Lard, which is animal fat, can be found in many surprising foods, like refried beans or many popular packaged baked goods.

"This is a source of saturated fat. Not only is this high in calories, as fat is naturally high in calories, but the saturated fat in lard may be harmful if consumed in excess. Too much of this might lead you to consume calories in excess and also increase risk of some diet-related chronic conditions," says Banna.

Sugar can come in many forms and is oftentimes not just called "sugar" on the nutrition label. This means it's important to know what you're looking for next time you're in the grocery store.

"Sugar is in everything! There are so many different names for sugar seen on ingredient labels like high fructose corn syrup, cane sugar, dextrose, fructose, sucrose, and many others. These are all quickly digested, which may promote a spike in your blood sugar. When foods containing these sugars are consumed frequently, they can lead to insulin resistance and obesity," says Kimberly Duffy, RDN, LD, CPT.

Refined flours can be a sneak ingredient because they can be labeled with different names. If you know what to look for, you can better control which types of flour you consume!

"There are multiple names for refined flours like white flour, enriched flour, and wheat flour. The fiber is removed from these grains, which makes them quick and easy to digest. Just like sugars, they promote blood sugar spikes. Once those blood sugars drop, you are looking for the next pick me up in the form of food or drink. These foods don't provide satiety like full-fiber whole foods, and they tend to be more calorically dense, promoting weight gain," says Duffy.

Hydrogenated oils can be difficult to spot on the nutrition label. To find them, you can check to see how much trans fats have been used, and you can look for hydrogenated oils in the ingredients list as well.6254a4d1642c605c54bf1cab17d50f1e

"Hydrogenated oils or trans fats are hidden in many foods even in small amounts. Some standard peanut butters contain extra hydrogenated oils to keep them from separating. These trans fats have been found to be more inflammatory in the body than saturated fats. It is important to read the ingredient labels and limit foods containing hydrogenated oils," says Duffy.

At first glance, processed seed oils may not sound too bad. But they can contribute to certain health complications if consumed on a regular basis.

"This is another common ingredient in highly processed food. Processed seed oils like canola, sunflower, safflower, corn, and soybean oil can contribute to chronic inflammation if consumed on a regular basis. This is because of the way they are made and because they are high in omega 6 fatty acids, skewing our omega 6 to omega 3 ratio. Chronic inflammation can impact our hormones, leading to weight gain and chronic diseases like diabetes and heart disease," says Noelle Schleder, MS, RDN with Mochi Health.

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