What Is a Heart Attack? Symptoms, Causes, Diagnosis, Treatment, and Prevention
How Much Weight Can You Safely Lose In A Month?
Losing 1 to 2 pounds per week is considered safe and sustainable by experts, but specific weight loss goals depend on individual metrics, such as body mass index (BMI), sex and a person's level of physical activity. After six months, an individual's focus might shift from weight loss to weight maintenance based on how much weight they lost and unique weight loss goals, according to the National Heart, Blood and Lung Institute .
Diets promoting strict caloric reduction may enable weight loss at a quicker rate, but potentially at a cost. According to a 2022 review in Frontiers in Nutrition, some fad diets, such as the paleolithic diet, ketogenic diet and detox diets, may pose certain risks to individuals, including:
What's more, few fad diets have undergone extensive research, meaning there's little science to support their long-term efficacy and health outcomes .
Continuing to lose weight or maintaining initial weight loss using restrictive dieting can be extremely difficult. "Quick weight loss is almost always temporary weight loss," says Margaret Schwenke, a certified eating psychology counselor and certified holistic health coach based in Atlanta. Moreover, "yo-yo" dieting can potentially lead to health issues, such as an increased risk of high blood pressure, heart disease and mental health conditions like depression, according to a review in the Bulletin of the National Research Center .
It's always best to speak with your health care provider or an obesity medicine specialist before beginning a weight loss regimen to ensure the strategies you're considering are suitable for your unique health and wellness needs.
The Science Behind Weight LossAn individual must achieve a caloric deficit of 500 to 1,000 calories per day if their goal is to lose 1 to 2 pounds per week, according to the National Lung, Heart and Blood Institute .
However, the weight loss process is complex: Metabolism is based on many factors, such as age, sex, body composition, physical activity levels, stress and sleep, explains Atlanta-based registered dietitian nutritionist and certified diabetes care and education specialist Cheryl Orlansky. "Weight loss is not as simple as calories in versus calories out," she adds.
A healthy weight loss program must include aerobic exercise, strength training and behavioral changes in addition to caloric restriction to both achieve and maintain an individual's desired results. "If you diet without exercising, your metabolism slows and muscle mass goes down before you lose fat," says Dr. Hauser.
Furthermore, the body's endocrine system actually compensates for sustained caloric deficits, working to increase an individual's appetite following diet-induced weight loss, according to research in the International Journal of Obesity. Often, people experience a plateau when attempting weight loss, which is a result of the endocrine system operating as biologically designed.
Explore Our Featured Fitness PartnersHow To Reduce Body Fat: What Experts Say
Safe and effective fat loss is a long-term endeavor. "People who lose weight quickly by going on the latest fad diet, starving themselves or overdoing it in the gym usually gain back all—or more—of the pounds they lost," says Friedman. "Unless you focus on the bigger picture—no pun intended—weight loss results will be temporary."
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Get StartedReady to lower your body fat percentage in the name of your health? Here are a dozen effective and scientifically supported ways to get lean.
1. Eat More Good FatsInstead of eating a low-fat diet, focus on eating beneficial "good" fats like polyunsaturated fats and limiting harmful "bad" fats like trans fats.
"Eating fat actually helps you lose weight because it slows down digestion and helps you to feel more satisfied after a meal," says Friedman. Consume heart-healthy monounsaturated and polyunsaturated fats by eating fish, avocados, olives and olive oil, eggs, nuts and nut butter, seeds and dark chocolate. Meanwhile, avoid trans fats, which are found in fried foods, vegetable shortening, margarine, baked goods and processed snack foods.
2. Ditch Ultra Processed Products and Refined SugarsA recent study found from age 5 onward, almost 70% of the average American's diet consists of ultra-processed foods (UPPs), which is not good news for body fat . "The top sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but breads and baked goods, along with condiments," says Dr. Fenster. "UPPs are loaded with unhealthy fats that are often paired in a dizzying array and scandalous amount with added sugars and salt, which makes them hyperpalatable and addictive." People also tend to overeat highly-processed, low-nutrient, pre-packaged foods like pastries, doughnuts, chips and margarines.
The average American eats 152 pounds of refined sugar every year, which can really mess with blood sugar and increase insulin levels, which also affects fat storage. "Refined sugars, a staple of ultra-processed products, are empty calories," says Dr. Fenster. "Decreasing caloric intake spurs the body to utilize its fat reserves, thus decreasing the percentage of body fat."
3. Watch What You DrinkHigh-calorie sodas, alcohol and other highly sweetened liquids can account for up to 30% of a person's daily caloric intake, and they often contain high-fructose corn syrup, which has been linked to fatty liver disease and other diseases in the human body, says Dr. Alexis.
Instead, drink more water. "More than half of U.S. Adults don't drink enough water because they are too busy, forget or don't track it," says Friedman. "Drinking water is essential for burning off fat from food and drink, as well as stored fat." In fact, research in Frontiers in Nutrition found increased water intake led to increased lipolysis (the breakdown of fat) and a reduction of new fat growth .
How much water do you need? "The rule of thumb is to drink half your body weight in ounces per day," says Friedman. So, if you weigh 150 pounds, try to consume 75 ounces of water each day.
4. Pump Up the ProteinDiets high in quality proteins can help you lose body fat by promoting satiation (the feeling of fullness), helping you retain muscle mass while losing body fat and increasing diet-induced thermogenesis (the burning of calories from digestion).
Eating protein also helps decrease the production of hunger hormone ghrelin, which can help you crave fewer sweets and carbohydrates. One study found increasing protein consumption to 25% of a person's daily calories helped reduce cravings by 60% and cut late-night snack cravings by half . Adding more protein to your diet may also help boost metabolism so that your body burns more calories throughout the day.
Source 15% of 25% of your daily calories from quality protein sources to help with weight loss, depending on your age, sex and activity level, recommends Friedman..
5. Find More FiberFiber fills you up and takes longer to digest than sugars, protein and carbohydrates. Research shows dieters who consumed 30 grams of fiber a day and were given no other dietary parameters lost a significant amount of weight. "In addition to weight loss, fiber is heart-healthy, good for gut health and can reduce risk of diabetes and certain cancers," says Friedman, who recommends dietary sources like oats, legumes, fruits, beans and wheat bran.
Studies also indicate that fiber is great at reducing stubborn belly fat, which is important since excess belly fat carries with it a host of additional health issues, including increased risk of type 2 diabetes and cardiovascular disease .
6. Supplement With Ferments and Vinegar"A healthy gut microbiome is a critical link in healthfully losing body fat and keeping it off," says Dr. Fenster. Eating naturally fermented foods like pickles, sauerkraut, kimchi, kefir and yogurt populates the gut with healthful bacteria and supplies the substrates they need to thrive.
7. Toss Out Fat-Producing ChemicalsYou may not pay much attention to what materials your food is packaged or served in, but if fat loss is your goal, check your plastic for obesogens.
"Obesogens are hidden chemicals that create an imbalance of our hormones, take control of our metabolic systems and even cause fat growth in the body," says Friedman. "Exposure can lead to lowered growth hormone secretion, unbalanced cortisol levels and increased resistance to insulin."
These fat-producing chemicals come from compounds found in non-stick cookware, plastics, food containers, pesticides, herbicides, artificial sweeteners and hormones that are injected into livestock. An example of an obesogen you might recognize is Bisphenol-A (BPA), which is a synthetic estrogen used to harden plastic for items like water bottles and plastic food containers.
8. Add Strength TrainingDiet is a huge part of fat loss, but exercise is just as vital. And when it comes to optimizing fat loss, you want to pick up some weights.
"When we look at diet alone versus diet plus resistance exercise, studies consistently show that the most significant reductions in fat mass happen when you combine diet and strength training," says Dr. Alexis. Plus, if you add lean muscle mass while reducing fat mass, you'll look toned even faster.
If you're learning how to include resistance training in your fitness routine for the first time, consider consulting a personal trainer for expert guidance. Meanwhile, general guidelines from the Centers for Disease Control and Prevention (CDC) suggest adults participate in strength-training activities that utilize all major muscle groups (the legs, hips, back, abdomen, chest, shoulders and arms) at least twice a week.
9. Kick Up the CardioCardiovascular workouts—which include continuous exercises like walking, running and cycling—are also important for fat loss. They help you both burn calories efficiently and boost metabolism.
To get the most out of fat-burning cardio workouts, determine your maximum heart rate by subtracting your age from 220. The most effective fat-burning heart rate range seems to be about 70% to 80% of that number. And like many of the other variables presented here, the right amount of cardio for losing fat will vary from person to person. However, general CDC guidelines suggest a minimum of 150 minutes of moderate-intensity aerobic activity a week.
If you want to kick your fat loss into high gear, consider adding some high-intensity interval training (HIIT) to your cardio mix as well. HIIT involves alternating short bursts of high-intensity activity with brief breaks or bouts of lower intensity exercise. Studies show this exercise method can result in 28.5% greater overall fat loss than steady-state aerobic workouts like power walking .
10. Increase Your NEATNon-exercise activity thermogenesis, or NEAT, describes all the calories you burn just by doing your normal daily tasks, such as cooking, vacuuming, taking out the trash, playing the piano, fidgeting and so on. While this activity may not seem like a big deal, every bit counts when it comes to reducing body fat.
On the flip side, spending too much time sitting or living a sedentary lifestyle may increase fat accumulation. In fact, studies show a low level of NEAT is associated with obesity . But, if you move it, you can lose it. Look for little changes you can make daily to squeeze more activity into your life—whether it's taking the stairs, parking your car at the far end of the lot or carrying your neighbor's groceries inside for them.
11. Sleep MoreResearch shows adults who sleep less than seven hours per 24-hour period are more likely to have obesity compared to those who get at least seven hours regularly .
"Sleep is an essential component of losing weight and toning muscles," says Friedman. "Sleep deprivation interferes with leptin and ghrelin, the two hormones that regulate appetite, which makes you more likely to indulge in poor eating habits."
Cortisol is another hormone that rises when you're sleep deprived. The body releases it in response to stress, too, and it's a major contributor to fat accumulation in the abdominal area.
Since the average adult gets six hours of sleep or less, feel free to use your desire to lower body fat percentage as an excuse to go to bed early. "The easiest way to lose weight is to sleep your pounds away," says Friedman.
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Start Now 12. Take Time to Eat"It takes roughly 20 minutes for the average person's gastrointestinal tract to start signaling the brain that it's full," says Dr. Fenster. By taking your time, slowing down and enjoying your food along the way, you allow your gut the time it needs to tell your brain that you've had enough, which can help you avoid accidental overeating.
Try eating until you're 80% full, and then give your brain some time to catch up. Chances are if you wait a few minutes, you'll end up eating less and thereby lowering body fat before it accumulates.
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American Heart Association Merit Award Fuels Three Research Avenues To Tackle Heart Disease
A physician-scientist from Massachusetts researching whether chemicals naturally occurring in foods could help treat heart disease, a genetics expert from Pennsylvania exploring the molecular mechanisms of lipid metabolism and cardiovascular diseases and a California-based professor of cardiovascular medicine studying how vaping impacts the development of abdominal aortic aneurysms are the most recent American Heart Association Merit Award recipients. Over the next five years, each researcher will receive a total of $1 million in funding from the Association, the world's leading voluntary organization focused on heart and brain health and research, now celebrating 100 years of lifesaving work.
The American Heart Association's Merit Award is one of the highest honors given by the Association. The Merit Award supports highly promising, novel research that has the potential to move cardiovascular science forward quickly, with high impact. The recipient of the 2024 award are:
This award supports exceptional scientists with established track records of success. These are true innovators who propose novel approaches to major research challenges in the areas of heart disease, stroke and brain health. Specifically, their research has the potential to produce unusually high impact toward the American Heart Association's mission to be a relentless force for a world of longer, healthier lives. As a recipient of this award in 2017, I know it comes with great honor and, also, great responsibility. This year's recipients are already recognized leaders in the field of cardiovascular research, and I know they will meet the next challenges before them as champions of transformative science in our fight against heart disease and stroke."
Joseph C. Wu, M.D. Ph.D., FAHA, American Heart Association volunteer president, director of the Stanford Cardiovascular Institute and Simon H. Stertzer Professor of Medicine and Radiology at Stanford School of Medicine
Loscalzo's research will focus on the link between heart disease and certain foods, or chemicals naturally contained in foods. Using high-speed computers and model systems, he plans to explore many of the 135,000 'natural' chemicals that have been identified in the world's food supply. His research will focus on how these food chemicals interact with proteins in cells to affect how the cell works and, ultimately, which chemicals may protect the heart. Using this information, his team will then investigate ways to use these compounds to create diets that specifically protect against heart disease and lay the groundwork for developing new drugs that can be used for heart disease treatment.
"One might ask what makes this project exciting and worth funding? Many scientists and doctors have worked hard to create diets that are good for your heart in the past. Their work has been based on only a small amount of information about the composition of food, less than 1%. Our approach is much larger in scope," Loscalzo said. "We will use modern technologies to explore the great number of chemicals in the food supply. We will then be able to identify among them new 'natural' therapies for heart disease for the health of all people."
Rader's research will focus on new genes and pathways altering lipid metabolism and causing cardiovascular disease revealed through large-scale human genetics. Blood lipids such as cholesterol and triglycerides are causal risk factors for coronary heart disease as well as several other types of cardiovascular disease, such as aortic stenosis). Genetics play a major role in lipid metabolism and cardiovascular disease and many new genes have been identified for which the underlying biology is not understood. Using computational, experimental and human-based studies, Rader will focus on new genes expressed in the liver that modulate both blood lipids and cardiovascular diseases to better understand the molecular mechanisms and determine the potential for new therapeutic approaches.
"While we know many of the risk factors of heart disease are inherited and have identified hundreds of genes involved, we don't know how most of these genes are affecting the risk of heart disease. We have a huge need to figure out how these genes are working together to promote, or protect, heart disease," Rader said. "By doing studies in model systems and in humans, we will help solve some of these mysteries and hope to better understand how genes influence the development of cardiovascular disease. Unlocking the biological and cellular mechanisms of heart disease can help us identify novel therapeutic targets that can potentially transform into medical advances to improve population health."
Tsao's research will focus on how vaping may impact the risk of developing an abdominal aortic aneurysm (AAA), which is a weakening of the major artery in the abdominal area. Like a bubble on the side of a bicycle tire, pressure within the artery will cause an AAA bubble to continue to grow until it ruptures, often resulting in death. While some genes have been associated with the risk of developing AAA disease, none is thought to cause an AAA by itself. Instead, it is likely a person's lifestyle acts together with genes to drive AAA disease. Smoking is a prevalent risk factor among people who have an abdominal aortic aneurysm.
"Nearly 90% of people with an abdominal aortic aneurysm have a history of tobacco use. In fact, AAA disease is more closely associated with cigarette smoking than any other tobacco-related disease except lung cancer. However, to date, there have been very few studies to explain the relationship between smoking and AAA disease," Tsao said. "We know even less about the effects of vaping on the development of an AAA. Yet, given how popular vaping is, especially with young adults, understanding the effects on AAA disease is very important. We propose to study the ways by which e-cigarette vapor affects specific genes to worsen AAA growth. By identifying these mechanisms, we hope to discover new ways to treat abdominal aortic aneurysms. Since smoking is related to many diseases, these studies may also help us understand the more broad, long-term health effects of e-cigarettes and vaping."
Funding scientific research and discovery through initiatives like the annual merit awards is a cornerstone of the century-old American Heart Association's lifesaving mission. The Association has now funded more than $5.7 billion in cardiovascular, cerebrovascular and brain health research since 1949, making it the single largest non-government supporter of heart and brain health research in the U.S. New knowledge resulting from this funding continues to save lives and directly impact millions of people in every corner of the U.S. And around the world.
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