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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What Is Cholesterol And Why Should You Lower It
7 Day Meal Plan to Lower Cholesterol What Is Cholesterol, And Why Should You Lower It?
Although our bodies require a certain amount of cholesterol to function properly, high cholesterol levels can be detrimental to our health.
There are two types of cholesterol: high-density lipoproteins , considered good cholesterol, and low-density lipoproteins , regarded as bad cholesterol.
Triglycerides are a type of cholesterol also found in the body.
In people with high cholesterol levels, bad fats accumulate inside their blood vessels, preventing blood from flowing freely.
If left untreated, the accumulation of fats in your body can completely block your blood flow, resulting in a heart attack or stroke, chest pressure or pain, and discomfort in the arms, neck, or shoulders.
Excessive weight gain is another side effect of elevated cholesterol levels.
Does Weight Loss Lower Cholesterol
Regardless of your weight and physical activity, eating as much heart-unhealthy foods as you want will cause your cholesterol levels to go up and put you at risk for heart disease, sooner or later. You can be thin, have a healthy weight, or even physically fit and still have high cholesterol.
Any body type can suffer from high levels of bad cholesterol, although overweight and obese people are more prone to it. And if you are the type who does not easily gain weight, you may be less aware of how much damage all the trans and saturated fats you are eating are doing to your heart.
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Why Weight Loss May Temporarily Raise Cholesterol Levels
Overweight individuals are at risk of higher levels of cholesterol in their blood, which may increase their risk for cardiovascular disease. For this reason, weight loss is often recommended to help lower cholesterol. While weight loss is an effective tool at lowering cholesterol, it may temporarily raise cholesterol, although this effect is not permanent.
If youre in the process of losing weight and your blood cholesterol levels have risen, in spite of your weight loss, dont panic. Its completely normal for blood cholesterol levels to go up temporarily as your body burns stored fat. You may not see accurate blood cholesterol readings until your weight has stabilised for at least four weeks, and your blood cholesterol levels have had a chance to normalise.
When we lose weight, our fat stores shrink. The fat and cholesterol normally stored in fatty tissue have nowhere to go but the bloodstream, causing a rise in cholesterol. This effect is not permanent and cholesterol levels will drop as your weight stabilises. Medications used to treat high cholesterol are not effective in controlling cholesterol when it comes from fatty tissue stores.
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Understanding Your Cholesterol Results
The results of a cholesterol test can be as confusing as they are important. Learn the difference between LDL and HDL, and how to lower your cholesterol. What do my cholesterol results mean?
Thats because lowering heart attack risk is not just a matter of lowering cholesterol. There are many other factors that damage artery walls and increase the risk of a heart attack or stroke, including:
- High glucose levels
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Dont Freak Out But Know The Facts
If youre going about your weight loss journey like a champgetting your water in, making it to your workouts, you might be alarmed if your efforts seem to be causing a problem. Worse, if theyre failing to alleviate a problem. The first thing to note is not to jump to conclusions.
Stressing will facilitate the production of the stress hormone cortisol, which then hurts your weight loss in the end. Take a deep breath, and take in the facts.
High cholesterol during weight loss is not always a cause for concern. In some cases, its completely normal. This is most common if you are maintaining a low-fat or low-carb diet.
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Replace Saturated Fats With Healthier Fats
Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats such as polyunsaturated and monounsaturated fats will help reduce your cholesterol level.
For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.
Healthy unsaturated fats are found in:
- nuts
- olives
- oily fish
- avocado
- fruits and vegetables
Misconception: Diet And Physical Activity Dictate Your Cholesterol Level
Diet and physical activity do affect overall blood cholesterol levels, but so do other factors.
Being overweight or obese tends to increase bad cholesterol and lower good cholesterol . Getting older also causes LDL cholesterol to rise. For some, heredity may play a role.
So, a heart-healthy diet and regular physical activity are important to everyone for maintaining cardiovascular health.
Understand the sources of cholesterol.
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This Diet Lowers Cholesterol & Blood Sugar Without Weight Loss Says New Study
We can learn a lot about healthy eating from other parts of the world. For instance, we have the Blue Zones, which are the five healthiest regions in the world whose daily practices have been revered and researched heavily for decades. And recently, another part of the globe has some attention for their dietary practices in Northern Europe.
A recent study published in Clinical Nutritionfound that following the Nordic Diet could not only help an individual lose weight, but it can help lower your cholesterol and blood sugar levels without weight loss being involved.
Continue reading to learn more about this study’s significant findings and how it might affect you. And for more healthy eating tips, check out 5 Diet Secrets of the Longest Living People in the World.
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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Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called âearly time-restricted feeding,â where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
Weight Loss And Lowered Cholesterol Bottomline
You can have a healthy weight and still have high cholesterol levels. But you are more likely to have unhealthy cholesterol levels if you are overweight or obese. Losing weight is the right towards lowering your cholesterol, but it is not the only step.
You will have to adopt an overall healthy lifestyle, which includes eating healthy and engaging in regular physical activity. Lowering your weight does not automatically lower your cholesterol. There are foods you have to avoid or minimize consumption of there are foods you should eat more of.
Lowering your cholesterol is not just a one-time goal. You have to commit to your healthier eating patterns and a more active lifestyle to keep your cholesterol at healthy levels. Make sure to visit your doctor so you can find out the relevant numbers you need to focus on and achieve, i.e. LDL and HDL levels.
When you successfully lower your cholesterol levels through weight loss and healthy habits, you will also significantly reduce your risk for other health issues associated with being overweight or obese, such as cardiovascular disease and diabetes.
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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 thatâs 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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Can 10 Pounds Make A Difference In Your Health
Data reveals that at least 60 percent of Americans are, by definition, overweight. If youre carrying lots of excess weight, 10 pounds may not seem like enough to make a difference in your health. However, scientific evidence shows that losing just 10 pounds can improve conditions related to metabolic syndrome, such as hypertension and high cholesterol. Losing 10 pounds can also do wonders for your mental health by boosting your confidence and self-esteem.
When making the commitment to lose weight, most people are driven by the desire to look better physically. While this is a great advantage of achieving weight loss and a healthier lifestyle, the best reasons to lose weight often come with results you cant necessarily see.
Many benefits of weight loss are associated with the proper functioning of your bodys most important systems. A 5 to 10 percent weight loss can:
- Improve good cholesterol by about 5 points, also lowering the risk of heart disease
- Lower triglycerides significantly, around 40mg/dL. Triglycerides of over 200mg/dL are shown to increase the risk of heart attack and stroke.
- Improve or reverse sleep apnea
- Reduce inflammation in blood vessels, helping to reduce the risk of plaque and blood clots
- Increase energy and vitality
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Misconception: If The Nutrition Facts Label Shows No Cholesterol The Food Is Heart Healthy
A foods Nutrition Facts label can be helpful for choosing heart-healthy foods, if you know what to look for.
Many foods marketed as low-cholesterol have high levels of saturated or trans fats, both of which raise blood cholesterol.
Look for how much saturated fat, trans fat and total calories are in a serving. Ingredients are listed in descending order of use, so choose products where fats and oils are near the end of the ingredients list.
How Do I Lower My Cholesterol Your 5 Top Questions Answered
High cholesterol could be caused by things we can control like lifestyle habits, or things we cant like age and family history. Keeping on top of the things you can control with simple changes can help to lower your risk of heart and circulatory disease. We answer your questions with simple tips to help you start making changes today.
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Tips To Lower Cholesterol With Your Diet
Cholesterol is a waxy substance produced by your liver and obtained by eating animal products such as meat, dairy and eggs.
Your liver will produce less cholesterol if you consume a lot of this substance from food, so dietary cholesterol rarely has a great impact on total cholesterol levels.
However, eating large amounts of saturated fat, trans fat and sugars can raise cholesterol levels.
Bear in mind that there are different types of cholesterol.
While good HDL cholesterol may be beneficial for your health, high levels of bad LDL cholesterol, particularly when oxidized, have been linked to an increased risk of heart disease, heart attack and stroke .
Thats because oxidized LDL cholesterol is more likely to stick to the walls of your arteries and form plaques, which clog these blood vessels.
Here are 10 tips to lower cholesterol with your diet and help reduce your risk of heart disease.
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Will Stopping Smoking Lower My Cholesterol
If you’re a smoker you might already know you should stop if you have high cholesterol. Smoking increases bad cholesterol and lowers good cholesterol, increasing your risk of heart attacks and stroke.
- If youre struggling to stop smoking, talking to your GP is a great first step, or if youre in England you can call the NHS Stop Smoking Service on 0300 123 1044.
- There are also free services in Scotland, Wales and Northern Ireland.
These services will be able to give you useful advice on how to deal with cravings and gradually stop smoking.
Find out more about what smoking does to your body.