Diet & Weight Loss Archive

Type 2 diabetes is a major cause of vision loss and blindness, kidney failure requiring dialysis, heart attacks, strokes, amputations, infections, and even early death. Research suggests that a healthy lifestyle can prevent diabetes from occurring in the first place, and even reverse its progress.

Losing 5% of one's total body weight can result in clinically significant physiologic changes. For example, losing a little weight can reduce heartburn, knee pain, blood pressure, and diabetes risk. Losing 5% of one's body weight may also lead to better sexual function, more restorative sleep, extra energy, and more self-esteem. To reach a 5% reduction in total body weight, it helps to exercise; eat a healthy diet rich in lean proteins, whole grains, fruits, vegetables, legumes, nuts, and seeds; and get enough sleep.

For people who have risk factors for heart disease, it's important to make lifestyle changes like losing weight, getting more exercise, and eating a healthier diet. Longstanding habits are hard to change, but managing the challenge of healthy eating is easier if people have a partner who is supportive and involved in making food choices.

For older adults who can't always go to the store, it's smart to keep the freezer stocked with healthy, fresh foods all year through. Staples include a variety of proteins (meat, poultry, and seafood), fruits, and vegetables.

Fitness trackers accurately record objective data about physical activity, including the pace, distance, intensity, and duration of exercise. Knowing that something is keeping track of every move can motivate people to stick with a workout.

There are several types of dietary fat. Some fats are unhealthy, such as trans fat and saturated fat. Polyunsaturated and monounsaturated fat are healthy.

The reason for weight gain isn't always as obvious as inactivity or a poor diet. Weight gain can stem from many other causes. For example, it might reflect age-related physiological changes such as muscle loss, poor sleep, or changes in sex hormone levels; underlying conditions such as diabetes or sleep apnea; side effects from taking certain medications, such as antidepressants or beta blockers; or possibly the effects of eating late at night or the makeup of gut bacteria. Recent or excessive weight gain warrants a visit to a doctor to help pinpoint the issue.

As men age, their metabolism naturally slows, and they burn calories more slowly. They can be less active and consume extra calories. The result is a buildup of visceral fat inside the abdominal cavity and around vital organs. This can raise heart disease risk factors, such as blood pressure, blood sugar, and total cholesterol levels. The best way to fight visceral fat is with aerobic exercise, strength training, and a healthy diet that includes plenty of protein.

Men often confront obstacles that keep them from managing heart disease or lowering their risk for it. Harvard cardiologists share the advice they give patients who face challenges in the areas of weight loss, medication management, exercise, and diet. These include thinking about their future health goals, monitoring blood pressure, scheduling workouts, joining group weight-loss groups, and learning portion control for meals.