More than 62% of Americans are overweight or obese, putting them at greater risk for health issues like coronary artery disease, stroke, diabetes, high blood pressure, osteoarthritis and even some cancers.

While hectic schedules and daily stressors can make it hard to stick to a weight loss plan, health experts fromHealthline,The Cleveland ClinicandJohns Hopkins Medicineemphasize the importance of maintaining a healthy weight.

To help get you started, here are some of their tips:

Researchers have found that when obese people set unrealistic expectations for themselves, they are more likely to quit their weight loss program within the year, accordingto Healthline.

Instead, experts suggest shooting to lose no more than two pounds a week. Anything more than that can lead to frustration when those pounds are not so easily shed.

Maintaining new healthy habits isn't always easy. That is why it is important to find ways to stay motivated. Are you doing it for your health? So you can be more active for your kids?

Whatever is driving your weight-loss goals, keep that at the forefront on your mind, especially on those days when you are tired and want to give in to temptation.

Cleveland Clinic experts also recommend that taking time to think about the challenges keeping you from losing weight. It could stress, work or family schedules, among other possibilities. Once you have a better idea of any possible obstacles, set some goals to make the needed changes in your daily life.

If you recognize that chips are your Achilles heel, stop buying them at the supermarket every week. If you tend to eat more junk food when you are out drinking with friends, then you might want to turn those weekly hangouts at the bar into other types of social interaction. Maybe try going to a museum or taking a class together.

Also, limit snacking in front of the television or computer. People can be lessmindful about what they are eating and can easily consume more calories than they realize.

Experts say that there is nothing wrong with a cheat day every once in a while. If you are at a wedding, enjoy a piece of that delicious cake and one or two glasses of wine. Or if you are just having a really bad day, that bowl of ice cream while watching Netflix doesn't have to completely derail your weight-loss plan. Try to plan your cheat days when you can and remember that a little indulgence is OK.

People tend to grab those not-so-healthy snacks and meals when they are rushed for time or when they are tired at the end of the work day and didn't plan ahead for dinner. It all comes down to preparation.

On the weekend, try to prepare healthy snacks and lunches to take to work or school, and have all the ingredients on hand at home for dinner to avoid the temptation to order pizza again.

One weight-loss study found that participants achieved more success when they started both dieting and exercising at the beginning of their weight-loss plans.Exercise can be as simple as a quick walk or more intense like elliptical training or playing a sport.

Stay motivated and invested in your weight-loss plan by tracking your progress and letting family and friends know what you are trying to do so they can cheer you on.

Life often is more fun and easier with a friend. So why not join a weight-loss program with a couple of them? The extra support will help keep you on track with your weight-loss goals.

"Research has shown that eating and exercise habits are greatly affected by your social network,"according toKerry J. Stewart, professor of Medicine, Division of Cardiology at Johns Hopkins School of Medicine. "In other words, you're more likely to exercise and eat smaller portions if you spend time with people who do the same, and vice versa. So choose some fit and healthy friends, and get your immediate family to join you and support your healthy habits."

Nutritionists recommend a high protein breakfast to provide the proper fuel for the day ahead. Eating six smaller meals instead of three big meals throughout the day also can keep energy levels from flagging and make it tempting to reach for that hidden stash of cookies during the mid-afternoon slump.

Good snacks to keep on hand include graham crackers, oat bran, whole wheat pretzels, fruit and nuts. Stewart also suggests that people avoid foods with trans fat and limit their sugar and salt intakes.

If you still find yourself struggling with your weight-loss goals, talk to your doctor about nutrition and weight-loss programs you can join for added guidance and support.

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Here's how to stick to a weight loss plan in the new year - PhillyVoice.com

Dad used to tell us that he has two sets of clothes: a normal set and a set of skinny clothes that emerge when he gets sick.

Dad was diagnosed with ulcerative colitis in his 30s, and the illness caused him to lose a startling amount of weight. He was thin to begin with, but the disease found ways to take more away.

Ulcerative colitis became more manageable for my dad as time moved forward. He put on a healthy amount of weight and chose his food based on desire rather than necessity. With the help of my mom and his friends, he was able to nurse himself back to health.

But for the next 34 years, his two sets of clothing would hang in the corner of his bedroom closet because he never was certain when his health might change. Today, Parkinsons disease is back to challenge this strategy. And Dads skinny clothes are making an appearance.

Weight loss in relation to Parkinsons disease can occur for a number of reasons. Decreased appetite, additional energy output, and changes in digestion can slow your food intake. And this ultimately can cause a shift in body weight.

It makes sense, really. Dads tremors cause him to expend energy 24 hours a day. Thats a substantial amount of time that is spent in motion. And the body needs fuel to maintain this motion.

Dad seems to eat about the same amount, but what he chooses to eat has changed. My little sister makes sure theres a constant supply of densely packed foods, such as avocados. They juice every morning, squeezing the nutrients out of a shocking amount of produce.

Sometimes I giggle to see him eating a midnight bowl of ice cream or a handful of chocolate. Weight loss almost seems like an opportunity to eat his favorite treats. Dad looks thin, but his doctor seems to think his weight is stable.

In a society where weight loss ads litter social media platforms, it is easy to think that weight loss is a good thing. And it can be. But when uncontrolled, one risks becoming nutritionally deficient. And this ultimately prevents the body from using the building blocks it needs to keep healthy.

According to Parkinsons News Todays Patricia Inacio, extreme weight loss can cause dementia, increased dependency care, and a shorter life expectancy. A study Inacio highlighted evaluated several Parkinsons patients and found that weight loss might be able to point doctors toward an early PD diagnosis. Furthermore, counteracting weight loss might lessen disease-related outcomes.

Whatever doctors continue to discover, managing weight loss appears to be an important element of Parkinsons. And its a common one, too!

More than six years have passed since my dads Parkinsons diagnosis. The journey has been choppy, inconsistent, and filled with color. New challenges always seem to emerge. The disease never slows, but my dad is just as quick to fight back. His adaptability and determination are unmatched.

Today, his pants hang a bit loose around his skinny legs. But the muscles still ripple. His normal clothes have been collecting dust in the back of his closet for a while.

Christmas might be a time when those sizes shift completely, making skinny the new normal. But hes strong. He spends three days of every week at Rock Steady Boxing, preparing himself to better challenge his disease.

During a recent visit to the gym, emotions bubbled to the surface. I had never seen him so committed to tackling an obstacle. And with great effort comes great change.

***

Note: Parkinsons News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Parkinsons News Today or its parent company, BioNews Services, and are intended to spark discussion about issues pertaining to Parkinsons disease.

Mary Beth is a Freelance Writer who specializes in personal narratives. Her work focuses on the outdoors and the transformative powers of nature. But when her Dad was diagnosed with Parkinsons in 2013, her search to understand the disease materialized through language.

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Weight Loss and Parkinson's Disease - Parkinson's News Today

Intermittent fasting has shown success in helping people lose weight, but some people can find it difficult to eat normally most days and then severely restrict their food intake other days. A new study published in the journal Cell Metabolism offers an alternative time-restricted eating.

Time-restricted eating allows you to eat the same every day, but you limit the time during which you can have food to a 10-hour window. So if your first meal is at 8 a.m., your last calories for the day will need to be consumed by 6 p.m. For the next 14 hours, you fast.

The new study is small, following 19 people for three months. At the time of enrollment, all participants met three or more criteria for metabolic syndrome:

Waist circumference of 102 cm (men) or 88 cm (women)

Triglycerides of 150 mg/dL or higher (or on drug treatment for elevated triglycerides)

Reduced HDL-C below 40 mg/dL (men), 50 mg/dL (women) (or on drug treatment for reduced HDL-C)

Elevated blood pressure, systolic blood pressure of 130 or higher and/or diastolic blood pressure of 85 mmHg or higher (or treatment with an antihypertensive drug with a history of hypertension)

Elevated fasting glucose of 100 mg/dL or higher (or drug treatment of elevated blood glucose)

Participants logged the timing of their meals and sleep in the MyCircadianClock app. They were encouraged to stay hydrated during their fasting periods.

We didnt ask them to change what they eat, NPR reported Pam Taub as saying. Taub is a cardiologist at the University of California, San Diegos School of Medicine and an author of the study. Nonetheless, study participants consumed nearly 9% fewer calories.

In addition to weight loss a 3% reduction in weight and 4% reduction in abdominal visceral fat Taub said study participants cholesterol levels and blood pressure improved.

We are surprised that this small change in eating time would give them such a huge benefit, Satchidananda Panda, a professor at the Salk Institute for Biological Studies and a co-author of the study, told NPR.

When you go into a fasting state, you start to deplete the glucose stores in your body, and you start to use fat as your energy source, Taub said. You can read the full study here: https://bit.ly/2YEhHZW.

See the rest here:
Time-restricted dieting can lead to weight loss, lower blood pressure - The Spokesman-Review

Women in their 50s who experience sustained weight loss over 10 years are at reduced risk for breast cancer in comparison with those whose weight remains stable, US researchers conclude from a large prospective study.

"Our results suggest that even a modest amount of sustained weight loss is associated with lower breast cancer risk for women over 50," commented lead author Lauren Teras, PhD, Epidemiology Research Program, American Cancer Society, Atlanta, Georgia.

The study involved more than 180,000 women aged 50 years or older who were followed up for 18 years.

It found a linear relationship between weight loss and breast cancer risk reduction.

Women who lost up to 4.5 kg (10 lb) had a 13% lower risk for breast cancer than women whose weight remained stable.

The risk for breast cancer was reduced even more among women who lost more weight (by 16% among those who lost up to 9 kg [20 lb], and by 26% in women who lost 9 kg or more).

"These findings may be a strong motivator for the two thirds of American women who are overweight to lose some of that weight," Teras commented in a statement.

"Even if you gain weight after age 50, it is not too late to lower your risk of breast cancer," she said.

The study was published online on December 17 in the Journal of the National Cancer Institute.

It "supports the notion that lowering overall body weight reduces the risk of cancer," commented Stephanie Bernik, MD, chief of breast surgery, Mount Sinai West, New York City, who was not involved in the study.

However, "the exact mechanism of this effect was not identified," suggesting that "perhaps women that lost weight made a conscious effort to live a healthier lifestyle overall, which may have included a healthy diet, more exercise, and less drinking, all of which contribute to a lower risk of cancer."

Bernik urged women to "use this information to motivate them to make lifestyle changes that may ultimately influence longevity."

"In the United States, where obesity is the norm, hopefully studies like this will help women understand the importance of healthy living," she said in a statement.

For the study, Teras and colleagues examined data from the Pooling Project of Prospective Studies of Diet and Cancer (DCCP), an international consortium of prospective cohort studies established in 1991 to investigate the link between dietary factors and cancer risk.

The current analysis focused on 10 cohorts from the United States, Australia, and Asia and was restricted to women aged 50 years or older. At least three surveys included body weight and breast cancer incidence data.

A total of 180,885 women were included, of whom 6930 (3.8%) were diagnosed with breast cancer.

Weight change was monitored for 10 years. The study period was divided into two intervals of approximately 5 years; the women were subsequently followed up for a median of 8.3 years.

At the start of the first 5-year interval, the median age was 59 years, and the median body mass index (BMI) was 25.1 kg/m2. At the end of the second interval, the median BMI was 25.6 kg/m2.

During the 10 years during which the women were monitored, 20.3% maintained a stable weight; 21.8% lost weight during the first 5-year interval, and half of these (50%) sustained this weight loss during the second 5-year interval.

In addition, 37.3% of the women gained weight during the first 5-year interval, and the majority (74.1%) sustained this weight gain through the second interval.

The team found that women with sustained weight loss had a lower risk for breast cancer than those whose weight was stable. This relationship was linear and was confined to women who did not use hormone replacement therapy (HT) at the start of breast cancer follow-up.

The researchers say that the stronger association between weight loss and breast cancer risk in non-HT users was "not unexpected."

They explain: "This difference by HT use is likely due to the increase in circulating sex hormones caused by exogenous hormone use, which may overwhelm more moderate changes in hormones due to adipose tissue alone.

"In women not taking HT, the endogenous hormone shift caused by weight loss may be more influential," the authors suggest.

"The importance of this interaction, however, has lessened in recent years due to the drastic decline in the use of postmenopausal hormones, estimated to be down to less than 5% of US women in 2010," they note.

The research was supported by grants from the Breast Cancer Research Foundation and the National Cancer Institute. The authors have disclosed no relevant financial relationships.

J Natil Cancer Inst. Published online December 17, 2019. Abstract

For more from Medscape Oncology, follow us on Twitter: @MedscapeOnc

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'Never Too Late' to Lower Breast Cancer Risk via Weight Loss - Medscape

While the idea might sound really far-fetched, it's actually a growing area of research that is showing how its possible to lose weight during sleep.

Modern life is really interrupting the natural circadian rhythms the human body usually follows, according to research from The National Sleep Foundation. In fact, this disruption may be encouraging the body to hold onto fat when it really should not.

There are ways to help counter these effects, though! Here are some tips:

Cardio is great, and there are lots of good reasons it should be a part of an overall fitness plan. But strength training should be, too, especially for anyone who wants to take advantage of nocturnal weight loss.

This is because strength training continues to burn calories after the session is over. This means that a stop off at the gym after work, or even a simple at-home strength workout can keep the body in calorie burning mode all night long, even after bedtime.

Dont have access to a gym or dumbbells? Anyone can use their own body weight to get in strength training.

Do 10 squats before bed, followed by a holding plank for 30 seconds. Or try walking around the house one lunge at a time and then doing modified push-ups on the knees for 5 minutes before hitting the hay.

Trending stories,celebrity news and all the best of TODAY.

Certain yoga poses help to calm and ease the mind of anxiety and tension. Try sitting upright in bed with the legs stretched out in front, then hinging forward at the hips. Feel a stretch in the backs of the legs (the hamstrings), and breathe in for five slow deep breaths and out for five. Feel a melting towards towards the legs and flex the feet. Perform this before bed to help calm down the nervous system and promote better quality sleep.

According to a research study published in Diabetes magazine people who keep their bedrooms at a steady temperature of 66 degrees for one month increased the amount of calorie burning brown fat in their bodies by up to 42% and boosted their metabolism by 10%.

An evening cocktail may sound like it would be super relaxing, but even one alcoholic drink too close to bedtime can impede the body's ability to burn calories the way it should.

This is because instead of focusing on burning fat as it should, the body is busy trying to metabolize the alcohol instead. So while a glass of wine with dinner is OK, leave it at that.

There's an old saying that says eat breakfast like a king, lunch like a lord and dinner like pauper. There really is some truth in it. Eating a big dinner too close to bedtime, just as is the case with alcohol, will take up your body's energy trying to digest instead of detoxing and recharging. So, keep dinner light and small but don't go to bed starving either.

Feeding the body protein every few hours helps stabilize blood sugar levels. And, this speeds up the metabolism all day (and night!) long.

To lose weight overnight, all blue light devices laptop, tablet and/or smartphone need to go. Studies have shown that nighttime exposure to the blue light they all emit disrupts the production of the melatonin the body needs to promote sleep.

In addition, a study conducted by researchers at Northwestern University reported that blue light exposure at night increases hunger and insulin resistance, which can, of course, lead to weight gain and not just the disruption of the body's fat-burning power.

To lose weight during sleep, try getting rid of that nightlight, too.

Research has found that even dim light including light from the street outside delays melatonin production and impedes the production of brown fat. So, in addition to turning off phones and any bedside lights, consider investing in blackout curtains to block light from outside.

Stephanie Mansour is a health & fitness expert and weight-loss coach for women. Join her complimentary health and weight-loss challenge here!

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Lose weight while you sleep with these 9 tips - TODAY

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If one of your 2020 goals is to lose a few pounds for better health or to rock that LBD thats gotten a little snug, its best to tackle diet changes in a healthy way.

Heres the skinny: Studies in the last few years have shown us that eating fat is not what makes us fat.

Consuming too many calories of any kind causes weight gain. But swapping out processed carbs for nutrient-dense foods will make you feel full faster, which can help you avoid overeating and lose weight.

Up until 2015, common dietary guidelines suggested that 45 to 65 percent of your daily calories should come from carbs. Aiming for a lower percentage gives you a few health benefits, including possible weight loss.

A super low carb diet (like the keto diet) encourages your body to go into ketosis, which is when it starts burning stored fat instead of sugar for fuel.

In a small 2003 study of teens with higher body weights, participants who ate a low carb diet lost more than twice as much weight as those who ate a low fat diet (about 9 kilograms on average versus about 4 kilograms).

Since neither group counted calories, food composition seemed to be the defining factor.

A 2006 study also found that a super low carb diet is better than a low fat diet for dropping pounds fast. And a 2004 study linked low carb diets to decreased insulin levels.

So what exactly constitutes a healthy low carb diet? Obviously, youll cut back on processed carbs (buh-bye for now, sugar and soft bread). But beyond that, youll eat more protein, veggies, and thank you, sweet baby Jesus fat.

Here are a few health boosts you might get from a low carb lifestyle:

Pro tip

Youll lose excess weight faster and feel healthier if you limit your carbs to somewhere between 50 and 150 grams per day (exact numbers vary according to your total caloric intake).

The beauty is that when youre cutting carbs, you can still smash meals without counting calories. Since fat and protein are denser than carbs like bread and potato chips, youll fill up faster. Its a food group swap, not a restriction.

Suddenly scaling back your carb intake can have some unpleasant side effects, including:

And FYI: Restricting your carb intake long-term can lead to vitamin and mineral deficiencies, bone loss, and gastrointestinal issues and increase your risk for some chronic conditions.

Theres no one-size-fits-all carb goal. The strict diet culture of your high school years? Shake it off.

Your ideal number depends on your lifestyle and goals. If your version of getting healthy means losing a lot of weight, your new mantra is How low can you go?

If your #goals look more like lower blood sugar, blood pressure, and triglycerides, shoot for a moderate range.

Wanna raise your HDL (the good stuff!) while lowering your LDL (the bad) cholesterol? Your low carb goals might not be so low after all. Cutting sugar and refined wheat (the worst offenders) might be the only adjustment you need.

Here are a few more factors to consider:

If you have a metabolic condition like type 2 diabetes or obesity, its even more important to make sure youre noshing on quality, nutrient-dense foods.

Start by cutting out processed, refined carbs and replacing them with healthy fats and lean proteins. Since your body is extra sensitive to all the carb-y things, low carb might be a great option for you.

Remember to talk to your doctor or dietitian before making any big diet changes so you can rest assured youre choosing the safest, healthiest option for your condition.

Whether youre jumping on the low carb train to shed some weight or to feel healthier in general, its pretty common to drop a few pounds within the first week of cutting carbs.

But dont get too excited: Thats all water weight. The bloat has gotta go before your body starts eating into its fat stores. After week one, healthy weight loss is a slow, steady burn.

So youre convinced that going low carb is your ticket to feeling healthier this year. Youll start seeing results as soon as you nix sugar and refined wheat, but that doesnt exactly count as low carb eating.

Slashing the numbers even more sets you up for the full metabolic benefits of a low carb or keto diet: a better mood, fewer cravings, and maybe fitting back into your favorite pair of skinny jeans for good.

But remember, if you have a metabolic condition like diabetes, youre playing by different rules. Consult with your doctor or dietitian before starting a low carb diet.

If you dont have a metabolic condition, these are good daily starting points based on your goals:

Maybe youre already pretty healthy. Youre happy with your size. Youre feeling good.

But since youre always looking for ways to maximize your bodys potential, the moderate approach is a good fit for you. Youre dipping your toes into low carb living to up your healthy juju.

Your strategy:

Youre hoping to lose a few pounds to feel stronger and healthier without a super restrictive diet.

Or maybe carbs are in the #frenemy zone you end up bloated, broken out, or sluggish after eating them but youd rather repair the relationship than burn bridges.

Your strategy:

Pro tip:

Wanna see a dietitian-approved sample carb plan? Heres the scoop:

Youve got big goals, and youre in it to win it. Maybe you know you have a lot of weight to drop to get into the healthy zone. Or maybe youre dealing with obesity or diabetes. This approach is for you.

Youll really feel the metabolic burn under 50 carbs a day because this kind of eating puts your body into ketosis.

If youve listened to your friends gush about a diet full of butter, cheese, and steak, youve met the keto trend.

Its the high fat, moderate protein, low carb diet of choice for Kelly Ripa, Jillian Michaels, and Kourtney Kardashian. Oh, and Halle Berry. Even Tim Tebow has gotten in on the action.

Keto works because it reduces your calorie intake without making you feel hangry all the time.

Loading up on healthy fats and proteins keeps you feeling full while forcing your body to feed off fat-burning ketones instead of the carb-o-licious pizza or peppermint mochas its used to tapping into.

Not everyones keto journey is rainbows and unicorns, but its been a game-changer for many. If youre choosing a keto diet, talk to a dietitian to ensure youre not missing out on any important nutrients.

Getting healthy is about so much more than losing weight or cutting out one food group. Its important to prioritize quality over quantity. Regardless of your target number, aim for healthy, unprocessed carbs instead of carbs from unhealthy foods.

TBH, its not difficult to spot unhealthy carb sources. Theyre on the fast-food menu and in the checkout aisle. Theyre probably in your snack drawer at work or your pantry at home. Refined and processed carbs typically have more calories and less nutrients.

Its best to limit these:

When it comes to the healthy kind of carbs, youre looking for fiber and other nutrients like vitamins and minerals.

These nutritious, unprocessed foods are great fuel for your body:

Though you can calculate the exact number of carbs necessary to meet your goals, heres an easy starting point:

Continue reading here:
The Lowdown on Eating Low Carb - Greatist