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

Can I do anything to prevent urinary incontinence?

Not all cases of urinary incontinence can be prevented, but a woman can reduce her risk by maintaining a healthy weight, quitting smoking, and exercising regularly. Kegel exercises can strengthen the muscles in the pelvis that support the bladder. (Locked) More »

Building strength before surgery may ease recovery

Prehabilitation is increasingly being used to ready older or frail adults for surgery, in hopes of hastening the recovery process. This approach uses a combination of strategies including exercise, nutrition, and lifestyle support to help people improve their health before a physically stressful event. Physicians typically tailor these programs to the needs of the individual. (Locked) More »

Prepare for prehab

Although there is much emphasis placed on a person’s recovery after a complex medical procedure or surgery, it is equally important to focus on health beforehand. Preparing both the body and mind for an invasive medical procedure can help avoid setbacks, reduce complications, and speed up recovery. (Locked) More »

Top 7 reasons you have a headache

Migraine, tension, and cluster headaches can have many triggers. For example, stress can cause tight muscles in the shoulders and neck, which often leads to tension headaches; hunger can trigger a migraine or tension headache; and something in the environment may trigger a cluster headache. Understanding headache triggers can help people avoid headaches in the future. Keeping a diary to note the day, time, symptoms, and circumstances surrounding a headache may help; so can living a healthy lifestyle. (Locked) More »

Tips to keep lost weight off in the New Year

Maintaining weight loss can be more challenging than losing it in the first place. This is the case because your body drives you to store more fat. Unless you address that underlying regulatory problem, you will likely regain the weight. Some common causes of the underlying metabolic problems are stress, poor sleep, or medication. (Locked) More »

Can I reverse prediabetes?

Prediabetes can be reversed in some cases through lifestyle changes, such as an improved diet, increased exercise, and modest weight loss of 5% to 7% of body weight. (Locked) More »