Remember That Muscle Is Denser Than Fat
When youre setting out to lose those first 10 pounds, keep in mind that muscle is denser than fat. This means your weight could stay the same, but if youre doing strength training, you may actually be replacing pounds of fat with lean muscle!
If you stand on the scale and notice that your weight isnt changing, dont feel discouraged. Instead, take measurements around your waist, hips, thighs, calves, upper arms, forearms, neck, wrist, shoulders, and chest. If youre truly replacing fat with muscle, youll start losing inches all over your body. And, because muscle tissue burns more calories than fat, your metabolism will also increase. This means youre doing a great job at getting rid of excess fat, even though the number on the scale may stay the same.
Misconception: With Medications No Lifestyle Changes Are Needed
Medications can help control cholesterol levels, but making diet and lifestyle changes are the best way to reduce heart disease and stroke risk. To lower your cholesterol, eat a heart-healthy diet and get at least 150 minutes of moderate- to vigorous-intensity aerobic exercise a week.
Its also important to take your medication exactly as your doctor has instructed.
Learn more about cholesterol medications.
The Health Benefits Of Losing Just 5 Percent Of Your Body Weight
In a statement that will surprise zero people: Losing weight is tough. And sometimes starting is the hardest, no matter if youre looking to lose only five to 10 pounds, or if youre embarking on the first five pounds in a 50-pound journey.
Weve got happy news for all you would-be losers: Shedding just five percent of your body weight does a lot. Its enough to decrease total body fat, visceral fat , and liver fat. Plus, that small tip of the scale can also lower your blood pressure and improve your insulin sensitivity, reports a new study in the journal Cell Metabolism. All together this can also mean a lower risk of type 2 diabetes, study authors say.
Our results show that you get a large bang for your buck with a five percent weight loss. But an additional 10 to 15 percent weight loss continues to cause even more improvements in measures like blood lipids and blood pressure, says study co-author Samuel Klein, MD, director at the Center for Human Nutrition at Washington University School of Medicine.
So for those times you might be frustrated , remember this: Meaningful change takes time. Be sure to keep your non-scale victories in sight, and consider all the ways your small improvements have already done your body good. Here, five more reasons to be proud of every pound lost.
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Looking After Your Weight
Keeping your weight down and looking after your waistline has never been easy, but will help you to look after your cholesterol and protect your heart. It can also lower your blood pressure and your risk of Type 2 diabetes.
Find out if you’re a healthy weight and shape, and our simple weight loss tips.
Other Reasons For A Spike In Cholesterol
If youre dieting and seeing results alongside an increase in cholesterol, take a survey of other possible contributions. Chances are, opting to lose weight is often accompanied by general lifestyle changes. However, as everyone is different, it is possible to maintain weight loss with other factors that can raise cholesterol.
Smoking cigarettes: Cigarettes contain a chemical called acrolein, which can stop the transportation of cholesterol to the liver.
Alcohol: Too much alcohol can increase triglyceride levels.
Diabetes: Having diabetes tends to lower the cholesterol that works for your body, and raise the kind that works against it.
High blood pressure : High blood pressure and high cholesterol can influence one another. People with blockages in the arteries and abnormally high pressure are at severe risk for heart disease.
Family history: Family history, coronary heart disease, cardiovascular disease, diabetes, stroke, or arterial disease contribute to a higher risk of high cholesterol.
Age, sex, and race: Specific genetic factors increase the risk of high cholesterol. It increases as you age. It is more common in younger men, and older women following menopause. Certain ethnicities experience high cholesterol more than others.
Hypercholesterolemia: A rare condition that may cause an individual to have high cholesterol despite practicing healthy habits.
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Reasons To Lose 10 Pounds
In Weight Loss by Karen Eisenbraun, CHNC May 13th, 2019
How often have you heard that those last 10 pounds are the hardest to lose? This may be true for many people. But evidence shows its the first 10 pounds that matter the most.
We are seeing major health benefits when a patient is able to lose just 5 to 10 percent of their body weight, says Dr. Garcia. This new standard for weight loss is a highly important goal to attain due to the dramatic benefits for our patients.
Losing weight can be tough especially if you have more than just a few pounds to lose. When it seems as though we have a big weight-loss goal in front of us, we can easily become overwhelmed just from thinking the task is too daunting or difficult to accomplish. For most people, losing 5 to 10 percent of their excess weight at the beginning of their weight-loss journey seems much more attainable than something like a 50-pound weight loss. This means that for someone who weighs 200 pounds, setting an initial goal of losing 10-20 pounds can give them dramatic and beneficial results, as well as the motivation to continue.
Take control of your weight with our personalized weight-loss program! Request your no-cost consultation today!
How Can I Lower My Cholesterol By Making Lifestyle Changes
You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.
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We Know That Lowering Ldl Cholesterol Levels Through Medical Treatment Can Decrease The Risk Of Cardiovascular Disease By Up To 20 Percent So Why Should That Not Also Apply Through Diet
What is most important for these people is to improve their cholesterol levels and lower their blood pressure. Fifty percent of those who develop type 2 diabetes suffer from low blood pressure, says Hermansen.
Even though the total amount of cholesterol did not decrease significantly in the healthy diet group, the ratio between the good and the bad cholesterol dropped considerably in this group, while in the control group it did not.
We can therefore conclude that the healthy Nordic diet had a positive short-term effect, but it is difficult to say anything about the long-term effect, says Hermansen.
According to Jørgensen, who did not take part in the study herself, a lowering of the LDL levels can also have a positive effect on cardiovascular disease at least when it is lowered through medication:
We know that lowering LDL cholesterol levels through medical treatment can decrease the risk of cardiovascular disease by up to 20 percent, so why should that not also apply through diet? she says.
Hermansen does not believe that anything can yet be said with certainty about whether the LDL levels would have dropped with some other healthy diet.
Dropouts in unhealthy group
Conducting a similar study over a prolonged period can be difficult, he says:
It is expensive and difficult to carry out diet studies over extended periods when you want the participants to stick to a specific diet.
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Scientific links
What Are The Risks Linked To High Cholesterol
Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .
The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .
This can lead to:
- Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breath and chest pain.
- Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
- Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
- Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected
A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where they’re removed from the blood and passed out of the body.
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Most Of The Time Choose Plant Proteins Such As Beans And Tofu Over Meat
We all know that eating lean meat like skinless chicken breast is better for our hearts than fatty meats like prime rib. And certainly, lean meats like white poultry and game meat are part of the Pritikin Eating Plan.
If plant-based, protein-rich foods like tofu have turned you off in the past, youre in for many delicious surprises at Pritikin.
But is your goal ratcheting down your blood cholesterol as much as you can? Are you trying to not only halt but reverse the build-up of plaque in your arteries?
If so, its a good idea to choose plant proteins over meat most of the time. Thats because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meat to no more than once weekly, and to a 3.5-ounce serving or less.
Plant Proteins
Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, theyre also high in soluble fiber, which lowers blood cholesterol.
Fish
Another excellent choice is fish, particularly fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If youre using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.
Other types of fish do not contain as many omega 3s, but theyre still good choices, preferable to land animal meat.
Keeping Joints Squeaky Clean
You might not think much about it now, but trust us, you want healthy joints as you age. Excess weight can put more wear and tear on knee cartilage, leading to a painful condition called osteoarthritis. If youre overweight, research shows that losing 11 pounds can decrease your likelihood of OA by more than 50 percent. Heres to signing up for 5Ks well into your older years.
This story originally appeared on Life by Daily Burn.
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How Can You Lose Weight And Keep It Off
Losing weight is hard, but keeping it off is even harder. Changing the way you eat and maintaining a regular exercise program are the two key ingredients in any weight control formula.
Fortunately, when you limit fat and cholesterol in the diet, you also cut calories, promoting weight control and helping to lower your cholesterol levels. Further, people who are most likely to succeed in losing weight and keeping it off are people who exercise regularly.
Misconception: Cholesterol Isnt A Concern For Children
High cholesterol can be inherited. This is referred to as familial hypercholesterolemia.
Children who have this genetic disorder are at very high risk of heart disease. This problem is underdiagnosed and undertreated worldwide. Once identified, children with this condition may require aggressive treatment with medications.
Cholesterol testing could be considered for children and adolescents with elevated risk. That includes children or adolescents with:
- Family history of early cardiovascular disease
- Family history of total cholesterol of 240 mg/dL or above
- Obesity or other metabolic risk factors
Regardless of their risk, all children benefit from a healthy diet and lifestyle. Establishing healthy eating and physical activity habits early can reduce the risk of cardiovascular problems over time.
Evidence shows that the atherosclerotic process begins in childhood and progresses slowly into adulthood. Later in life, this often leads to coronary heart disease, the leading cause of death in the United States.
To reduce your childs risk, its important to:
- Discourage cigarette smoking.
- Identify and treat high blood pressure.
- Help your child maintain a healthy weight.
- Diagnose and treat diabetes.
- Encourage a healthy diet.
Children age 2 and older should eat a diet that emphasizes fruits, vegetables, fish, whole grains and limits sodium and sugar sweetened foods and drinks.
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Day Diet Plan To Lower Cholesterol
Looking for a perfect diet plan to lower cholesterol and lose weight at the same time?
While many people think about lowering their cholesterol level with the help of random pills, the wiser ones opt for a much sustainable solution-the the right diet.
So what is that meal plan that makes you lose some good weight while simultaneously lowering down the cholesterol levels? Now, before going any further, you first need to understand the role played by cholesterol in our body.
Prescription Drugs Can Interfere With Weight Loss
Many prescription drugs list weight gain as a side effect including antidepressants, birth control pills, and antihistamines. Some studies show that remnants of these drugs are stored in fat cells long after you quit taking the medication and are released back into the bloodstream following intense workouts. This can prolong the cycle of weight retention and make it difficult for you to lose weight within a short period of time. If youre currently using prescription drugs that cause weight gain, talk to your doctor about alternative treatments that wont interfere with your body weight.
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How Much Weight To Lose To Lower Your Cholesterol
Losing as little as 10 pounds can be enough to improve your cholesterol levels.
In one study, people who lost at least 5% of their weight significantly reduced their levels of LDL, total cholesterol, and triglycerides. But people who lost less than 5% of their weight only had lower levels of triglycerides.
Eat Fewer Added Sugars
Its not just saturated and trans fats that can raise cholesterol levels. Eating too many added sugars can do the same thing .
One study found that adults who consumed 25% of their calories from drinks made with high-fructose corn syrup experienced a 17% increase in LDL cholesterol in just two weeks .
Even more troubling, fructose increases the number of small, dense oxidized LDL cholesterol particles which contribute to heart disease .
Between 2005 and 2010, an estimated 10% of Americans consumed over 25% of their daily calories from added sugars .
According to a 14-year study, these people were almost three times more likely to die from heart disease than those getting less than 10% of their calories from added sugars .
The American Heart Association recommends eating no more than 100 calories of added sugar per day for women and children, and no more than 150 calories per day for men .
You can meet these goals by reading labels carefully and choosing products without added sugars whenever possible.
Summary Getting more than 25% of your daily calories from added sugars can raise cholesterol levels and more than double your risk of dying from heart disease. Cut back by choosing foods without added sugars as much as possible.
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High Cholesterol And Obesity
Understanding why some people have high cholesterol and some do not has a lot to do with the interplay of your genes coupled with your environment. Your genes and your environmentin this case, what you eat and how much you exercisecombine to form a baseline risk for developing high cholesterol. If you eat a diet that is high in fat, like high-fat meats, fried foods and high-fat cheeses, you are increasing your risk of both obesity and high cholesterol.
Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Trim fat and remove the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can bring in extra fat.
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Eat Foods Rich In Soluble Fiber
Soluble fiber is found in large quantities in beans, legumes, whole grains, flax, apples and citrus .
Humans lack the proper enzymes to break down soluble fiber, so it moves through your digestive tract, absorbing water and forming a thick paste.
As it travels, soluble fiber absorbs bile, a substance produced by your liver to help digest fats. Eventually, both the fiber and attached bile are excreted in your stool.
Bile is made from cholesterol, so when your liver needs to make more bile it pulls cholesterol out of your bloodstream, which lowers cholesterol levels naturally.
Regular soluble fiber consumption is associated with a 510% reduction in both total cholesterol and bad LDL cholesterol in as little as four weeks .
Its recommended to eat at least 510 grams of soluble fiber each day for the maximum cholesterol-lowering effects, but benefits have been seen at even lower intakes of 3 grams per day .
Summary Soluble fiber lowers cholesterol by preventing reabsorption of bile in your gut, which leads to the excretion of bile in the feces. Your body pulls cholesterol from the bloodstream to make more bile, therefore reducing levels.