Diet & Weight Loss

A healthy weight is an important element of good health. How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight. Exercise is the other key actor.

For years, low-fat diets were thought to be the best way to lose weight. A growing body of evidence shows that low-fat diets often don't work, in part because these diets often replace fat with easily digested carbohydrates.

Hundreds of diets have been created, many promising fast and permanent weight loss. Remember the cabbage soup diet? The grapefruit diet? How about the Hollywood 48 Hour Miracle diet, the caveman diet, the Subway diet, the apple cider vinegar diet, and a host of forgettable celebrity diets?

The truth is, almost any diet will work if it helps you take in fewer calories. Diets do this in two main ways:

  • getting you to eat certain "good" foods and/or avoid "bad" ones
  • changing how you behave and the ways you think or feel about food

The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline. It is also one you can live with for a long time. In other words, a diet that offers plenty of good tasting and healthy choices, banishes few foods, and doesn't require an extensive and expensive list of groceries or supplements.

One diet that fills the bill is a Mediterranean-type diet. Such a diet—and there are many variations—usually includes:

  • several servings of fruits and vegetables a day
  • whole-grain breads and cereals
  • healthy fats from nuts, seeds, and olive oil
  • lean protein from poultry, fish, and beans
  • limited amounts of red meat
  • moderate wine consumption with meals (no more than two glasses a day for men; no more than one a day for women

A Mediterranean-style diet is a flexible eating pattern. People who follow such diets tend to have lower rates of heart disease, diabetes, dementia, and other chronic conditions.

Diet & Weight Loss Articles

Health by the numbers

New research has found that fluctuations in four health-related parameters—weight, blood pressure, cholesterol, and blood sugar levels—may be associated with a higher risk of heart attacks, stroke, and premature death compared with more stable readings. Being more mindful about personal health numbers, and making necessary lifestyle and medical changes as necessary, can help people avoid possible health risks. (Locked) More »

Why worry about your waistline?

Growing numbers of Americans now have abdominal obesity (as measured by a large waist size), which puts them at a higher risk of cardiovascular disease. Abdominal fat (also known as visceral fat) pads the organs and is more likely to lead to unfavorable changes in blood sugar and other heart risk factors. Some people are predisposed to larger midsections because of their sex, genes, or ethnicity. But a reduced-carbohydrate diet that avoids added sugar, white flour, and starchy foods may help; so can intermittent fasting and regular exercise. More »

Can supplements save your sex life?

Most dietary supplements for sexual function haven’t been studied scientifically and may be a waste of money or dangerous for health. The supplements often contain hidden pharmaceutical drugs—like traces of PDE5 inhibitors, medications in the same class that includes prescription erectile dysfunction drugs like Viagra. Lifestyle changes such as weight loss, eating a healthy diet, limiting alcohol, and smoking cessation can help boost sexual function without medication. If not, there are medical approaches that can help. More »

Can you eat away at your cancer risk?

Research has found that certain foods are protective against cancer, while others are associated with higher cancer risk. Fruits and vegetables might be among those that reduce risk, while processed meats and fast food are among those to avoid. In addition, maintaining a healthy weight and getting regular physical activity might help a person avoid cancer. (Locked) More »

The hidden dangers of dietary supplements

Research suggests that many types of dietary supplements contain hidden pharmaceutical ingredients, including erectile dysfunction drugs, weight-loss medications, antidepressants, anabolic steroids, and nonsteroidal anti-inflammatory drugs. More »

Updated exercise guidelines showcase the benefits to your heart and beyond

The 2018 exercise guidelines say that even short bouts of activity lasting just a few minutes can count toward the recommended goal of 150 minutes of moderate activity per week. The steepest drop in heart disease risk occurs at the lowest, initial levels of activity. In addition, a single bout of exercise seems to confer immediate benefits in four factors linked to heart health, including blood pressure, anxiety, insulin sensitivity, and sleep. More »

What could cause my breasts to become larger?

Men who develop swollen, tender breasts may have a condition called gynecomastia. While it can be embarrassing, it rarely has a serious cause. However, in adults, the condition warrants a medical evaluation to look for possible health issues and drug side effects.  Weight loss may help if breast enlargement is due to excess fat. More »