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How to Lose Face Fat: 15 Proven Strategies that Work

The AHA! Team — Mon, 07 Jul 2025 05:02:54 +0000

Joe Boland via Dr. Axe – Face fat is a common concern for many people striving to achieve a more defined and sculpted appearance, leaving them to wonder how to lose face fat. While there’s no way to spot-reduce fat specifically from the face, the right combination of lifestyle changes, targeted exercises and overall fat loss strategies can help slim down the face naturally over time. In this article, you’ll learn how to lose face fat, get answers to frequently asked questions and discover how to improve facial definition in a healthy, sustainable way. How to lose face fat 1. Lose overall body fat If you’re trying to figure out how to lose face fat, you can start by incorporating overall weight loss strategies and focus on how to burn fat overall. Why? Facial fat typically reduces as you lose fat from your entire body. Combining a calorie-controlled diet with regular physical activity is the most effective long-term solution. Aim for a moderate calorie deficit of about 300-500 calories per day to see consistent results. 2. Drink more water Staying hydrated helps reduce water retention and puffiness in the face. Drinking water before meals can also help you feel full, which may prevent overeating. Aim for at least eight to 10 glasses per day. 3. Cut back on processed carbs and sugar Excess refined carbs and sugar can cause bloating and weight gain, especially around the cheeks and jawline. Choose whole foods like vegetables, fruits, whole grains and lean proteins to help slim your face and support overall fat loss. 4. Limit alcohol consumption Alcohol dehydrates the body and increases water retention, which may cause facial puffiness. Reducing your intake (or cutting it out altogether) can make your face appear leaner and more defined. 5. Reduce salt intake High sodium levels can cause your body to retain water, especially around the cheeks and under the eyes. Avoid processed snacks, fast food and salty condiments, and opt for fresh, whole foods seasoned with herbs and spices instead. 6. Get enough sleep Sleep deprivation can lead to cortisol spikes (a stress hormone), which contributes to weight gain and facial puffiness (aka cortisol face). Aim for seven to nine hours of sleep per night to keep hormones balanced and reduce facial fat over time. 7. Practice facial exercises Facial exercises, aka face yoga, can help tone the muscles of the face and may give the appearance of a more sculpted look. Try daily exercises such as: Puffing out your cheeks and pushing air from side to side Smiling while clenching your teeth for a few seconds Tilting your head back and pushing your chin forward to stretch the neck and jawline 8. Increase cardio workouts Cardio (aerobic) exercises help you burn calories and reduce body fat, including face fat. Activities like running, brisk walking, cycling or swimming for at least 150 minutes per week are effective for slimming down. 9. Eat more protein High-protein diets can reduce cravings, support muscle retention and promote fat loss. Adding lean protein sources like chicken, tofu, lentils and eggs can help you slim down your body and face faster. 10. Avoid late-night snacking Eating before bed can lead to water retention and bloating, including around the face. Try to finish your last meal two to three hours before sleeping to give your body time to digest and avoid morning puffiness. 11. Chew gum (in moderation) Chewing sugar-free gum can strengthen jaw muscles and give your face a mini workout, which may help slightly improve definition over time. Just be careful not to overdo it, as excessive chewing may lead to jaw tension. 12. Consume more fiber High-fiber foods like vegetables, fruits, legumes and whole grains help with digestion, keep you full longer and support weight loss. Reducing overall calorie intake through fiber-rich foods can help reduce facial fat naturally. 13. Incorporate strength training Building lean muscle mass boosts your resting metabolism and helps burn more calories throughout the day. Combining strength training with cardio is ideal for long-term fat loss, including in the face. 14. Manage stress Chronic stress raises cortisol levels, which may lead to fat accumulation, especially in the face and midsection. Try stress management tools like deep breathing, journaling, yoga or mindfulness meditation.. 15. Use gua sha for lymphatic drainage Gua sha is a traditional technique using a smooth-edged tool to massage the face (similar to a face roller), reduce puffiness and promote lymphatic drainage. While it doesn’t remove fat, it can give the face a more lifted and contoured appearance temporarily. Frequently asked questions What causes face fat? Face fat can result from weight gain, genetics, poor diet, water retention, hormonal imbalances and lack of physical activity. Puffy cheeks or a double chin are often signs of excess body fat or inflammation. Can I lose face fat without losing weight elsewhere? No. Spot reduction is a myth. You’ll need to lose overall body fat through diet and exercise, and your face will naturally slim down as part of that process. How long does it take to lose face fat? With consistent diet and exercise, you may begin to see noticeable changes in facial fat within three to four weeks, although results vary depending on age, genetics and lifestyle. Does chewing gum really help slim your face? Chewing gum may slightly engage facial muscles, especially the jawline, but it won’t burn significant fat. It can complement other efforts but shouldn’t be relied upon alone. Do facial exercises work? Facial exercises may help tone and firm facial muscles, but they won’t replace fat loss. Combined with healthy lifestyle habits, they can enhance facial definition over time. Why is my face still fat even though I lost weight? Some people hold on to fat in their faces longer due to genetics or fluid retention. If you’ve lost body fat but still have a round face, keep going. Your body will eventually tap in to facial fat stores. How can I lose face fat quickly? While rapid results aren’t typical, reducing salt and sugar, staying well hydrated, doing daily cardio, getting enough sleep, and trying facial massage techniques like gua sha can reduce puffiness and make your face appear slimmer within a few days. Do certain foods contribute to a fuller face? Yes. Highly processed foods high in salt and sugar can cause water retention and bloating in the face. Alcohol and refined carbs can also lead to facial puffiness and fat accumulation. Why did I gain weight in my face but nowhere else? Genetics often determine fat storage areas. Hormonal fluctuations, stress and water retention can also lead to disproportionate fat gain in the face before other areas of the body. How can I lose face fat in a week? While permanent fat loss takes longer, if you’re wondering how to lose face fat fast, you can reduce facial puffiness in a week by cutting back on processed foods, drinking more water, limiting alcohol and salt, getting plenty of sleep, and trying facial massage or cold compresses to tighten the skin. Conclusion Many people wonder how to lose face fat. Losing face fat isn’t about quick fixes or miracle cures. It’s about committing to healthy habits that promote full-body fat loss and facial definition. By combining hydration, a nutritious diet, regular exercise, stress management and facial care routines like gua sha, you can achieve a leaner, more defined face naturally and sustainably. So for those wondering how to lose face fat, start with small changes, stay consistent and remember: Your face reflects your overall wellness and lifestyle. To read the original article click here.

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The Best Alternative to Knee Replacement for Osteoarthritis

The AHA! Team — Mon, 28 Apr 2025 05:49:10 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Is there a non-surgical alternative to knee replacement surgery that treats the cause and offers only beneficial side effects? The health effects of being overweight The largest study in history on the health effects of being overweight, analyzing data from more than 50 million people from nearly 200 countries, found that excess body weight accounts for the premature deaths of about four million people every year. Most of these deaths are from heart disease, but the researchers “found convincing or probable evidence” linking obesity to 20 different disorders—a veritable alphabet soup of potential health concerns. In the ABCs of the health consequences of obesity, A is for arthritis. Obesity can make rheumatoid arthritis worse and increase the risk of another inflammatory joint disease—gout, the so-called disease of kings. The most common joint disease in the world, though, is osteoarthritis, and obesity may be its “main modifiable risk factor.” Osteoarthritis develops when the cartilage that lines and cushions our joints breaks down faster than our body can build it back up. Our knee is the most commonly affected joint, leading to the assumption that the association with obesity was simply due to the excess wear and tear from the added load on the joints. But non-weight-bearing joints, like our hands and wrists, can also be affected, suggesting the link isn’t “purely mechanical.” Obesity-related dyslipidemia may play a role, with elevations in the amounts of triglycerides, fat, and cholesterol in the blood aggravating inflammation in the joints, just like cholesterol can exacerbate the inflammation in our artery walls. Osteoarthritis sufferers Osteoarthritis sufferers not only have higher cholesterol levels in the blood, but they also have them within their joints, as you can see below and at 1:52 in my video The Best Knee Replacement Alternative for Osteoarthritis Treatment, in aspirated joint fluid and also found in the cartilage itself. When cholesterol is dripped onto human cartilage in a petri dish, the inflammatory degeneration worsens, which helps explain why the higher our cholesterol, the worse our disease, as shown below and at 2:05. Cholesterol-lowering statin drugs Cholesterol-lowering statin drugs may help prevent and also treat osteoarthritis, as can a cholesterol-lowering diet. In fact, a healthy enough plant-based diet may offer the best of both worlds, dropping cholesterol as much as a starting dose of a statin drug—within a single week—and having only good side effects, such as lowering blood pressure and facilitating weight loss. Decrease the odds of developing osteoarthritis by more than 50 percent Even losing only about a pound a year for a decade may decrease the odds of developing osteoarthritis by more than 50 percent. Weight reduction may even obviate the need for knee replacement surgery. Osteoarthritis sufferers with obesity who were randomized to lose weight improved their knee function as much as those undergoing surgery—and did so within just eight weeks. The researchers concluded that losing 20 pounds of fat “might be regarded as an alternative to knee replacement.” Isn’t it easier to get your knees replaced than lose 20 pounds, though? Rarely discussed is the fact that nearly 1 in 200 knee replacement patients lose their lives within 90 days of surgery. Given the extreme popularity of this surgery—about 700,000 are performed each year in the United States—an orthopedics journal editor suggested that “people considering this operation are inadequately attuned to the possibility that it may kill them.” Arguably, that’s the single most salient fact to share with a patient who is considering the operation. Responding to the question of whether patients should be told about the chance the operation may kill them, an orthopedic surgeon said: “To me, the real question is whether this knowledge will help the patient. Will it add to the anxiety of the already anxious patient, perhaps to the point of denying that patient a helpful operation? Or will this knowledge motivate a less-handicapped patient to stick to a diet and physical activity regime? Ultimately, then, the question boils down to the surgeon’s judgment.” One in five knee replacement patients describe being unsatisfied with the outcome Even among the vast majority who survive the surgery, approximately one in five knee replacement patients describe being unsatisfied with the outcome. Weight loss with a healthy diet, on the other hand, may offer a nonsurgical alternative that treats the cause and has only beneficial side effects. I continue the alphabet of obesity with the next few videos in the related posts below. You may be interested in my book on weight loss, How Not to Diet, and its companion, The How Not to Diet Cookbook, which is full of health-promoting, Green-Light recipes. Request them from your local library. For more on joint health, visit the topic page. Key Takeaways Weight loss through a healthy, plant-based diet may be a nonsurgical alternative to knee replacement surgery, with only beneficial side effects, such as lowered cholesterol, reduced inflammation, and improved joint function. Obesity is a significant modifiable risk factor for osteoarthritis, with both mechanical strain on joints and obesity-related inflammation contributing to disease progression. Elevated cholesterol levels may worsen osteoarthritis by aggravating inflammation in the joints, making cholesterol management important in treating the disease. A plant-based diet may help prevent or treat osteoarthritis by reducing cholesterol levels, which can decrease joint inflammation. Knee replacement surgery carries risks, including a small but significant mortality rate (1 in 200 within 90 days), and one in five patients are unsatisfied with the outcome. Weight loss may provide similar benefits without these risks. To read the original article click here.

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Obesity’s Impact on Back Pain, Blood Pressure, Cancer, & Diabetes

The AHA! Team — Mon, 07 Apr 2025 05:07:54 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Losing weight can reduce sciatica, hypertension, and cancer risk, as well as reverse type 2 diabetes. In the ABCs of the health consequences of obesity, A is for Arthritis, as I discussed in my previous blog post, and B is for Back Pain. Being overweight is not just a risk factor for low back pain, but it is also a risk factor for sciatica (a radiating nerve pain), as well as degenerating lumbar discs and disc herniation. Similar to what we learned in the arthritis story, this may also be due to a combination of the excess weight, high cholesterol, and inflammation associated with being overweight. Why cholesterol? Studies of autopsies and angiographies show that the lumbar arteries that feed our spine can get clogged with atherosclerosis and starve the disks in our lower back, as you can see below and at 0:47 in my video The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes. B is also for Blood Pressure. Excess visceral fat—for example, internal abdominal fat—can physically compress our kidneys. The increased pressure can effectively squeeze sodium back into our bloodstream, increasing our blood pressure. Together, the combination of obesity and hypertension can have “disastrous health implications,” but the good news is that just a few pounds of weight loss can help take off the pressure. Losing excess weight has been described as “a vital strategy for controlling hypertension.” In fact, researchers found that losing around nine pounds (4 kg) may lower blood pressure about as much as cutting salt intake approximately in half can. C is for Cancer. As many as three-quarters of people surveyed “were unaware that being overweight or obese increased a person’s risk of cancer,” when, in fact, based on a comprehensive review of more than a thousand studies, excess body fat raises the risk of most cancers, including esophageal, stomach, colorectal, liver, gallbladder, pancreatic, breast, uterine, ovarian, kidney, brain, thyroid, and bone marrow (multiple myeloma) cancers, as you can see below and at 2:00 in my video. It could be the chronic inflammation of obesity or perhaps it is the high insulin levels due to insulin resistance. (Besides controlling blood sugars, insulin is also “a potent growth factor” that can promote tumor growth.) In women, it could also be the excess estrogen. After the ovaries shut down at menopause, fat takes over as the principal site of estrogen production. That’s why women who are obese have up to nearly twice the estrogen levels circulating in their bloodstream, which is associated with an increased risk of developing breast cancer and dying from it. The data on prostate cancer aren’t as strong, though obesity is associated with increased risk of invasive penis cancer. “We’re confident the link between obesity and cancer is cause-and-effect” One of the reasons we’re confident the link between obesity and cancer is cause-and-effect—and not just an indirect consequence of eating poorly—is that the overall risk of cancer goes down when people lose weight, even through bariatric surgery. Researchers found that those experiencing a sustained weight loss of about 40 pounds (19.9 kg) after surgery went on to develop around one-third fewer cancers over the subsequent decade, compared with matched individuals in the nonsurgical control group who continued to slowly gain weight over time. The exception, though, is colorectal cancer. “Colorectal cancer is the only known malignancy where the risk of being diagnosed with disease seems to increase after obesity surgery.” Indeed, after bariatric surgery, the rate of rectal cancer death may triple. The rearrangement of anatomy involved in one of the most common surgeries—Roux-en-Y gastric bypass—is thought to increase bile acid exposure along the intestinal lining. This causes sustained pro-inflammatory changes even years after the procedure, which is thought responsible for the increased cancer risk. In contrast, losing weight by dietary means has the potential to decrease obesity-related cancer risk across the board. D is for Diabetes. As presented in a consensus statement from the International Diabetes Federation, obesity is considered the single most important risk factor for the development of type 2 diabetes, which is the leading cause of kidney failure, lower-limb amputations, and adult-onset blindness. Ironically, many of the leading drugs used to treat diabetes (including insulin itself) cause further weight gain, creating a vicious cycle. So, again, using lifestyle medicine to treat the underlying cause is not only safer, simpler, and cheaper, but can also be most effective. If you missed my previous video, check out The Best Knee Replacement Alternative for Osteoarthritis Treatment. Coming up next? See related posts below. I continue the topic of weight control with these videos that may be of interest to you: Is the Obesity Paradox Real or a Myth? and Friday Favorites: What’s the Ideal BMI and Waist Size?. For more on back pain, blood pressure, cancer, and diabetes, check out their topic pages. Key Takeaways Obesity increases the risk of low back pain, sciatica, and lumbar disc degeneration due to excess weight, high cholesterol, and inflammation, which may restrict blood flow to the spine, and the loss of even a few pounds, can help reduce blood pressure and prevent related health complications. Obesity raises the risk of many cancers, including breast, liver, and colorectal cancer, due to chronic inflammation, high insulin, and, in women, increased estrogen levels post-menopause. Weight loss, including through bariatric surgery, significantly lowers cancer risk, except for colorectal cancer, where the surgery may increase the risk due to bile acid exposure. Obesity is the primary risk factor for type 2 diabetes, which can lead to severe complications. Lifestyle changes targeting obesity can be more effective than medications, which may cause further weight gain. To read the original article click here.

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Resolve to Get Moving in 2022: Here’s How

AHA Publisher — Fri, 07 Jan 2022 08:00:33 +0000

American Chiropractic Association via Newswise – Arlington, VA — A new year means many people are making resolutions to get healthier and lose weight. While moving toward better health usually involves more physical activity, many have found themselves moving far less than usual because of working from home and other lifestyle changes associated with the COVID-19 pandemic. According to the American Chiropractic Association (ACA), there are simple strategies that can help you make the transition from a body at rest to a body in motion. “Brief periods of inactivity usually aren’t that big of a deal,” says Matthew DiMond, DC, DACRB, EMT, a member of the ACA Council on Physiological Therapeutics and Rehabilitation. “However, long-standing inactivity will lead to more fatigue, tiredness, and lethargy. Depending on where you are in the lifespan, muscle fiber types can start to change, and that can be detrimental. In the elderly, less movement and decreasing load demands can have a negative impact on their quality of compact bone.” So, if you have been less than active the past year or two, consider the following strategies to help you get moving again: Just Start Moving. “First and foremost, you just have to start doing anything. Whatever it is that you’re willing to do,” Dr. Dimond says. Find an exercise routine that’s right for you. “It doesn’t matter what it is, as long as you’re starting somewhere and you’re doing it. Make it fun.” Be Consistent. After getting started, the most important thing is consistency. “The human body—and the human mind for that matter—like normalcy,” Dr. DiMond explains. “Wherever you currently are is what your body likes to do. The initial effort can be monumental; being consistent with it will create a habit.” Be Accountable. Consider finding an exercise partner or activities that involve other people. Such connections can often inspire, drive, and motivate people to focus on their health goals and move forward. Be Safe. When starting to move again after being inactive, assume that your capacity for activity will be diminished. Be aware of your limits and focus on what works for you, rather than comparing yourself to others or to your previous fitness level. Also be mindful of any pain you experience. “You know your body,” Dr. DiMond says. “Pain is a good thing; it tells us that something is starting to be wrong. Not that you necessarily need to change, but you probably went a little too far. Back off and make sure that whatever it is you’re doing, you’re doing it at a comfortable level.” Identify Your Motivation. Motivation can be a challenge for people who start to move after a period of inactivity. “Willpower is not enough,” Dr. DiMond says. He encourages people to define their goals in terms of “what” instead of “why.” Ask yourself what you are trying to accomplish and create metrics based on that goal. Do you want to run a 5K? Do you want to walk your dog every day or be able to pick up your grandchild? Determine your “what” and set metrics to achieve it. Determining your motivation and taking a safe, consistent approach to moving more will help you get closer to your health and fitness goals, but most importantly just get started. Talk to a doctor of chiropractic before starting a new fitness regimen. Chiropractors offer a patient-centered, nondrug approach to pain relief, increasing function and enhancing health and wellness—including advice on exercise and injury prevention. For more health and wellness information, or to find a chiropractor near you, visit ACA online at www.HandsDownBetter.org. To read the original article click here.

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Losing Weight After 40: Top 4 Ways to Shed Pounds

AHA Publisher — Wed, 29 Sep 2021 07:00:32 +0000

Jillian Levy, CHHC via Dr. Axe – With busy schedules and loads of processed and fast foods everywhere, losing weight after 40 fast can seem like a pretty difficult task. It’s no wonder so many people question, “How can I boost my metabolism after 40?” While it’s a common assumption that your metabolism slows down after your 20s or 30s, new research suggests this isn’t necessarily true. It’s now thought that you burn roughly the same calories from your 20s until your 60s, which means losing weight after 40 has more to do with your lifestyle than your genetics or age. When it comes to trimming down, keeping fit and losing belly fat, exercising and eating a healthy diet are both key, as are getting enough sleep and keeping stress in check. Read on to learn more about losing weight after 40. Weight Gain vs. Losing Weight After 40 Recent research shows that, on average, adults gain about one or two pounds per year during adulthood. This might not seem like a lot, but it adds up over time. Creeping weight gain at this rate equates to gaining about 10–20 extra pounds each decade. From someone’s early 20s to early 50s, this could mean carrying around an extra 20, 30 or even 40 pounds. Women who struggle to lose weight during middle age often blame it on their hormones or slowing metabolisms. Weight gain during menopause is very common. Statistics show that many women tend to gain about five to 15 pounds on average during and shortly after menopause. However, there is a big range seen among menopausal and post-menopausal women, ranging from three to 30 pounds depending on someone’s lifestyle. Why You Gain Weight After 40 A pivotal August 2021 study published in the journal Science, which included data from roughly 6,500 people ranging from infants to 95-year-olds, discovered that the main reason people gain weight mid-life is because they eat more calories than they burn — not because their “metabolism is slowing down.” The study also found that there were no real differences between the metabolic rates of men and women after controlling for other factors like body size. (It takes more calories to maintain a larger body mass, which most men have compared to women.) The main findings of the study, which focused on weight gain across one’s lifestyle due to changes in metabolism, found that metabolic rates can roughly be divided into four distinct stages of life: Up until age 1, calorie burning is at its peak. From age 1 to about age 20, metabolism gradually slows by about 3 percent a year. From age 20 to 60, one’s metabolic rate roughly remains steady. After age 60, one’s metabolism declines by 1 percent a year. Then why is it difficult to lose weight after 40? There’s a number of reasons that someone might struggle to maintain a healthy weight mid-life, such as: Reduced muscle mass, mostly due to having a sedentary lifestyle and completing less daily physical activities High calorie consumption, due to eating a diet high in processed foods(or even worse, ultra-processed foods) Low intake of antioxidants, fiber, vitamins, minerals, healthy fats like omega-3s Insulin resistance, which often interferes with your appetite and can lead to more weight gain the midsection Chronic stress and depression, which increases cortisol and other “stress hormones” that can lead to fat accumulation plus cravings Sleep deprivation, which interferes with normal metabolic functions and is associated with obesity, hypertension and other metabolic disorders Use of some medications, such as antidepressants that can contribute to weight gain Contrary to popular belief, women experiencing menopause don’t necessarily experience a decline in their metabolisms, according to the study mentioned above — which means that shifting hormones shouldn’t be blamed for weight gain (at least not entirely). How to Lose Weight After 40 Losing weight after 40 should basically be approached in the same way it would be if you were 30 or 50. So how do you get rid of belly fat after 40? Here’s where to start losing weight after 40: 1. Clean Up Your Diet First and foremost, it’s important to become more aware of your food choices and how many calories you consume on average. A food journalcan be a great way to do this, since it sheds light on your habits and patterns that you may be overlooking. Experts believe that food tracking, such as keeping a log or using a phone app, can help with maintaining long-term weight loss. To help prevent weight gain and encourage weight loss in your 40s, make it a priority to choose lower-calorie, nutrient-dense foods. Here are some tips for doing that to with losing weight after 40: Remove as many processed foods from your diet as possible, especially calorie-dense ones like desserts, chips, fried foods, pizza, processed meats, frozen meals and sugary drinks. Many studies show that limiting consumption of ultra-processed foods may be the most effective strategy for obesity prevention and treatment, since processed foods considerably increase how many calories people consume. Choose real, whole foods instead. Try eating mostly things that are one or two ingredients and free of added sugar, preservatives, fat and flavors. Fill up on high-fiber foods, like vegetables, fruits, salads, beans, broth-based soups and whole grains. These foods make you feel fuller, are high in nutrients and are generally low in calories. Include some protein with every meal, such as fish, yogurt or legumes, which helps to control your appetite. For some people, low-carb dietsthat include more protein and healthy fats (such as the keto diet) can also be effective for weight los. Pay attention to portions sizes. Practice mindful eating, and notice how much food you consume with each meal and how often you snack. Be especially careful to limit portions of sugary foods, refined carbs (like bread, pasta, rice), and high-fat things like dressings, butter and oils. (Fat in your diet is essential, but portion control is important.) Consider trying intermittent fasting, which usually means fasting for about 13 to 16 hours a day and eating only within the remaining hours. This tends to reduce people’s overall calorie intake and makes them think more carefully about their choices — plus it benefits many metabolic and immune functions. 2. Meal Prep to Take Control of Your Calorie Intake Make an effort to set aside a few hours each week for grocery shopping and meal preparation, which will prevent you from eating out often and limit last-minute decisions that can be unhealthy ones. Many people have success with meal prepping on the weekends, such as by making a few staples each week, including some vegetables, a healthy protein and some nutritious on-the-go snacks. Cutting up fresh fruits and vegetables to have on hand in the refrigerator is another smart habit to get into. 3. Exercise Consistently To maintain muscle mass, mobility and overall functionality, keep incorporating movement and different types of exercises into your daily routine. As you age, you might find it harder to do high-intensity workouts (although these have many metabolic benefits), but things like brisk walking, jogging, using an elliptical, weight training, swimming and cycling are still great options. Ideally aim for a mix of aerobic and resistance-training exercises each day. This combination is beneficial for muscle growth, plus your heart, metabolism, brain and immune system. Strength/resistance training is especially helpful for maintaining a healthy metabolic rate, since muscle requires more energy (calories) to be maintained. In addition to exercising, try to limit the amount of time that you’re sedentary each day, such as watching TV, sitting while using a computer, etc. Build more movement into your day by walking around, taking the stairs, doing housework and so on. Wearing a fitness tracker can help with this, especially if you set a reminder to take movement/standing/stretching breaks more often. 4. Get Enough Sleep and Manage Stress Sleep deprivation messes with many important hormones and is associated with an increased risk of obesity and diabetes. Chronic stress can also cause weight gain because it increases production of cortisol, a hormone that can cause an increased appetite and more fat to be stored in your belly. Both can make it harder to have the energy to be active during the day. Studies show that being tired tends to worsen cravings for unhealthy foods, and it interferes with how your body regulates insulin and glucose. Here are some helpful ways to deal with stress and promote better sleep to help with losing weight after 40. Aim to sleep between seven and nine hours per night, which is what most adults require to remain metabolically healthy. Establish good sleep habits, such as creating a “wind down” bedtime routine that makes you feel calm. Try to go to sleep and wake up at roughly the same time each night. This regulates your circadian rhythm(aka your internal clock), which plays a role in your metabolism. Make a point to disconnect from your digital devices at night, including your phone, TV and computer, so blue light emitted from these devices doesn’t make you feel restless. To relieve stress, try breathing exercises, yoga, meditation, reading, journaling, therapy and spending time in nature. All of these can help trigger the body’s relaxation response, and they may improve your sleep. Limit how much caffeine and alcoholic drinks you consume, especially close to bedtime. Experts recommend no more than one drink a day for women and no more than two a day for men. During the daytime, get some sunlight exposure. This can help normalize your circadian rhythm, and it will increase your vitamin D levels. Studies show that people with normal vitamin D levels tend to have an easier time shedding weight than those who are deprived. What about losing weight after 50? The weight loss tips above apply to adults in their 50s too. It’s all about eating well, moving more and taking good care of yourself holistically. You may have to adjust the types of exercise you do as you age, but this should naturally lead to a lower appetite if you’re less active. By focusing on a clean diet, mindful eating and portion control, you should be able to adjust your calorie intake as you get older to meet your body’s demands. Risks and Side Effects of Losing Weight When it comes to weight loss, slow and steady is usually the best approach, rather than following fad diets and drastically cutting calories. To lose weight safely and keep it off, try to reduce your daily calorie intake by about 300–500 calories. This should lead to about a one- to two-pound loss per week. Keep in mind that once you’ve lost weight you’ll need to maintain it by continuing to live a healthy lifestyle. Your metabolism actually adjusts to weight loss by lowering your calorie needs, so continue emphasizing healthy, whole foods. If you’ve tried all the steps above and aren’t able to shed excess weight, it’s a good idea to make an appointment with a registered dietitian or your doctor. You can discuss potential issues like a thyroid condition, insulin resistance or prediabetes. Conclusion Losing weight after 40 may seem tough, but it’s certainly not impossible. Believe it or not, your metabolism stays roughly the same form your 20s through your 60s. However, an unhealthy lifestyle often causes weight gain during these decades. How can a 40- to 50-year-old woman/man most easily lose weight? First and foremost, avoiding processed foods and eating a clean diet are essential. Exercise, stress management and sleep are also important for losing weight after 40. Some other strategies and tools that can help with losing weight after 40 include intermittent fasting, keeping a food diary, wearing a fitness tracker and sticking to a regular sleep-wake-cycle. To read the original article click here.

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5 Ways a Healthy Weight Support Immune Function. Achieve Yours

AHA Publisher — Fri, 26 Mar 2021 07:00:18 +0000

Dr. Don Colbert – If you’re overweight, you can make a significant difference in your immune function, starting today! By working towards a healthy weight, you can improve the health of your body systems that spur immune health. While this is easier said than done, even prudent changes in weight can make a huge difference. In fact, a healthy weight supports immune function by supporting heart function, hormones, digestion, and more. Notably, there is a direct and measurable improvement in immune function outcomes and the incidence of sickness during and after healthy weight changes. It will take work and dedication to improve your weight. We are here to help and have a plan that will guide you towards a healthy weight and lifestyle. Are you ready to support your immune function with a healthier weight? Unhealthy Weight and Incidence of Sickness During the past few decades, experts have come to understand that being at an unhealthy weight, directly and indirectly, increases the risk of seasonal sickness and poor immune function. In fact, they believe that being overweight can cause a chronic state of inflammation that harms immune function. This can result in a blunted immune response to harmful invaders and microbes, poor recovery, and even a decreased response with medications (1). As the number of overweight individuals continues to increase in the population, health experts are bracing for more and more community sickness. But, there’s good news. Even just a small change in weight or a loss of about 5-10% can make a big difference in immune function. And, the more an individual moves towards a healthy weight, the better the results become. Here are 5 ways a healthy weight supports immune function. 5 Ways a Healthy Weight Supports Immune Function 1. HEALTHIER GUT BACTERIA AND REDUCED INFLAMMATION Did you know that gut microbiota (bacteria) is altered in an overweight or obese individual compared to one at a healthy weight? It’s true. It’s in an unhealthy state. This unhealthy state has big implications for immune function and overall health. Human gut bacteria plays many roles, and an immune function is highly dependent on it. What’s not so clear is whether being obese causes healthy bacteria to change and become unhealthy, or whether the altered gut bacteria contribute to obesity. Experts believe the answer is a bit of both. There are several mechanisms linking the gut microbiota with obesity, altered insulin reactions, inflammation, metabolic issues, failing liver function, and more. The unhealthy gut bacteria may actually contribute to an altered hormone state that perpetuates fat gain (2). More fat gain further deteriorates healthy gut bacteria. This unhealthy cycle continues and reaps havoc on immune function. So, how does a healthy weight affect the gut and immune system? As an individual works towards and achieves a healthy weight, there are significant changes in gut microbial composition. These changes continue to spur advances toward a healthy weight. This is true for both diet-induced weight changes and bariatric surgery (3). Adding healthy bacteria to the diet during the effort can further support digestion and immune function. 2. NORMALIZED BLOOD SUGARS WITH A HEALTHY WEIGHT Did you know the presence of high blood sugars increases the incidence of sickness and infection? Thankfully, a healthy weight can normalize blood sugars. In fact, when blood sugars are high, sickness can induce a stress reaction which may lead to the secretion of hyperglycemic hormones, abnormal glucose variability, and health complications. What’s more, infections increase blood sugar levels which perpetuates the problem. The opposite is true when an individual works towards a healthy weight. In one study, researchers reported that improvements in weight were strongly associated with improvements in blood sugars, blood pressure, triglyceride levels, and HDL cholesterol. They stated that a modest weight loss of just 5-10% was enough to improve health (4). 3. HEALTHY WEIGHT MEANS A HEALTHIER HEART Another organ vital to overall health and immune function is the heart. Unfortunately, obesity is associated with an increased risk of developing cardiovascular illnesses. Why? Being overweight stresses the heart, and this can lead to increased inflammation, elevated blood pressure, and changes in heart structure. What’s more, pro-inflammatory cytokines produced by adipose tissue can induce cardiac dysfunction (5). On the other hand, most illnesses can hurt the heart, and harmful microbes can promote the development of cardiovascular disorders and injury. An unhealthy or weak heart diminishes immune strength (6). Achieving a healthy weight supports immune function and heart health! 4. A HEALTHY WEIGHT PROMOTES A HEALTHIER LIVER The liver is extremely important to immune function and the detoxification of the human body. Unfortunately, an unhealthy weight can impair liver function. If you’re worried about your weight, liver, and immune system, there’s good news. A recent study found that a 5% decrease in BMI (body mass index) in overweight participants resulted in a decrease in liver fat and liver volume. They saw improvements in liver health with this weight decrease (7). As you achieve a healthy weight, you can support liver and immune function! 5. HEALTHY LUNGS Many people don’t think of the lungs when they think of immune health. However, they are vital. Healthy alveoli (tissues at the ends of bronchi in the lungs) are responsible for gaseous exchange in and out of the lungs and blood supply. They also work as an emergency exit for toxins. When your lungs are healthy, they support immune function by helping rid the body of toxic substances, microbes, and byproducts. However, being overweight can impair lung function. It causes substantial changes to the mechanics of the lungs and chest wall. This can result in asthma-like symptoms and inflammation in the lungs. Positive changes in BMI can help! In fact, several studies have found that improved weights result in increases in lung volumes and overall lung health (8). In addition to a healthy weight, it’s vitally important for lung health to abstain from smoking. How to Work Towards a Healthy Weight Starting Today If you are interested in supporting your immune system and overall health by achieving a healthy weight, we have plans for you! In fact, you can start with Dr. Colbert’s 21 Day Detox and Fast. It’s free and will help you improve the health of every system mentioned here. Then, you can make real lifestyle changes and achieve a healthy weight with Keto Zone. Start by joining our FREE Keto Zone 21-Day-Challenge. Next, keep going with the Keto Zone Starter Kitincluding Dr. Colbert’s Keto Zone Diet Book and his latest book, Healthy Gut Zone, as approximately 75 percent of your total immune cells are found in your gut. Bottom Line You can support your immune system, but it takes working towards a healthy weight. Work towards your goals, and let us help with proven programs for health, immunity, and lifestyle change! You can start for free today! To read the original article click here. For more articles from Dr. Colbert click here.

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Losing Weight—and Keeping It Off—Linked to Cardiometabolic Benefits

AHA Publisher — Tue, 22 Oct 2019 07:00:56 +0000

Tufts University via Newswise – “If you lose weight and maintain the weight loss for a long period of time, do the benefits continue? The answer is yes and sometimes the benefits get even stronger. If you lose weight and don’t maintain it, the benefits are diminished or disappear. These findings emphasize the dual importance of not only achieving a heathy body weight but maintaining a healthy body weight.” Newswise — People who lose weight and keep it off can stabilize or even improve their cardiometabolic risk factors compared to people who regain weight, finds a new study led by researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts. The study was published in the Journal of the American Heart Association on Oct. 9. After a successful one-year intensive lifestyle weight-loss intervention, maintaining the weight loss (as opposed to regaining it) was better for all cardiometabolic risk factors assessed three years later, including HDL cholesterol, triglyceride, fasting glucose and glycated hemoglobin concentrations, blood pressure, and waist circumference. “Regaining weight was associated with a reversal of the benefits seen from losing weight,” said senior and corresponding author Alice H. Lichtenstein, a nutrition scientist and director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging. “If you lose weight and maintain the weight loss for a long period of time, do the benefits continue? The answer is yes and sometimes the benefits get even stronger. If you lose weight and don’t maintain it, the benefits are diminished or disappear. These findings emphasize the dual importance of not only achieving a heathy body weight but maintaining a healthy body weight.” Related Articles: Essential Amino Acids Benefits for Weight Loss, Muscle Gain and Even Mood Gut-Brain Connection: How Overeating Leads to Obesity “What we need to focus on now is how we can support not only healthy approaches to losing weight but healthy approaches to helping those who are successful in losing weight maintain the weight loss. The latter may be the most challenging,” Lichtenstein continued. The team also sought to identify the point distinguishing “maintaining” from “regaining” and at what percentage the cardiometabolic risk benefits of weight loss were diminished, but found no clear point of demarcation. Few studies have directly compared successful weight loss maintenance with weight regain, in part because no standardized definition for successful weight-loss maintenance exists. The study used data from the Look AHEAD trial, a multicenter controlled clinical trial assessing the association between weight loss and cardiovascular disease risk in individuals with obesity and type 2 diabetes. To read the original article click here.

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