“How Long Does it Take to Lose Weight and Keep it Off? A Nutritionist Explains”

 It depends on a lot of factors, but here's what to expect.

One thing I've learned for certain after counseling hundreds of clients over the years is that there is no way to accurately predict how long it will take to lose weight. But it's helpful to understand the factors that can affect weight loss and why. This knowledge can explain what to expect, and help you hang in there if you feel frustrated with the rate at which you're losing weight. Here are some insights about how weight loss works, and why ditching restrictive diets is one of the best ways to see results.

SLOW, STEADY WEIGHT LOSS IS GENERALLY BETTER: You may have heard that a healthy rate of weight loss is one to two pounds per week. According to the Centers for Disease Control and Prevention (CDC), people who shed pounds at this rate are more successful at keeping weight off (the ultimate goal). And while many people would like to lose weight faster, even modest weight loss has been shown to result in health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.

WHY SOME PEOPLE LOSE WEIGHT FASTER: One to two pounds per week is also a rate that's reasonable for many, in that it shouldn't require extreme eating or exercise habits. That said, there are several factors that affect the speed of weight loss. One is simply how much weight you have to lose. In a nutshell, people who are more overweight generally lose weight faster, which is partly calorie-driven. For example, if you've been eating enough calories to maintain a weight of 170 pounds, and you reduce your calories to a level that will only maintain 130 pounds, you've created a calorie deficit. The greater the deficit, the faster the weight loss, which is why people who have 40 pounds to lose typically lose weight faster than those who only have 15 pounds to lose. But as you lose weight, the deficit shrinks, which is why the rate of weight loss tapers the closer you get to your weight goal, regardless of where you started. While calories matter, the concept that weight loss is purely driven by "calories in versus calories out" is outdated. It's also a poor predictor of how fast you'll shed pounds. That's because the quality, balance, and timing of the calories you take in also play key roles in how weight is lost. For example, simply slashing your caloric intake while still consuming a lot of processed foods or eating a big chunk of your calories in the evening, may not result in losing weight as quickly. For example, A 2017 study, published in the American Journal of Clinical Nutrition, found that replacing refined grains with whole grains for six weeks resulted in higher resting metabolic rates (greater calorie burning), among both men and post-menopausal women. A Washington University in St. Louis study found that in post-menopausal women, those who ate the recommended amount of protein experienced the greatest benefits in metabolism and insulin sensitivity, even compared to those who followed a high protein diet. And a 2020 study, published in the Journal of Clinical Endocrinology & Metabolism, found that eating a late dinner worsened blood sugar tolerance and reduced the amount of fat burned. So no, a simple math equation isn't the ultimate determinant of how much weight you'll lose, or how quickly.

TOO FEW CALORIES CAN STALL WEIGHT LOSS: If you're tempted to eat as few calories as possible, please don't. Cutting calories too low can negatively impact weight loss—because your body can kick into survival mode, conserve calories, and resist weight loss. This is especially true when you eat fewer calories than it takes to support a healthy weight. For example, if it takes 1,600 calories to support your ideal weight and you cut your intake to 1,200, or even below 1,600, you are likely to either resist weight loss, or lose too much lean muscle mass as part of your weight loss. The latter can weaken immune function, increase injury risk, and reduce the chances of keeping the weight off. Basically, it's a myth that you need to under-eat in order to lose weight. You just have to stop eating more than it takes to maintain a healthy weight goal.

THE CALORIE EQUATION IS COMPLICATED: Metabolism, which is basically how your body burns calories, is an important factor in the weight loss puzzle, and it's complex. Appetite-regulating hormones also play a role in weight loss. Both can be affected by factors like poor sleep, stress, and the makeup of your gut microbiome, the collection of microbes that reside in the digestive system. Research shows that gut microbiota can actually influence both sides of the calorie balance equation; meaning it impacts how we utilize calories from the foods we eat, and how we burn or store them. For this reason, as well as genetic factors, weight loss—and how quickly you may drop pounds—isn't so straightforward.

WEIGHT FLUCTUATIONS ARE NORMAL: It's also important to know that weight loss isn't always linear. It's normal for your weight to shift from day to day, even hour to hour. When you step on a scale, you're measuring everything that has weight — not just your muscle, bone, and body fat, but also water volume (which can change quickly and wildly), undigested food (even if it will all later be burned off), and waste in your GI tract that your body hasn't eliminated yet. If you're retaining water, due to PMS or an extra salty meal, your weight on the scale will be higher, even if you've simultaneously lost body fat. What's important is your personal patterns. Don't worry about temporary or predictable fluctuations. On the other hand, if you see a steady increase in your weight, rather than an up-and-down pattern, or if your clothes are consistently getting tighter, take an objective look at your habits. Have you been ordering takeout more often (which can mean extra hidden calories), or snacking frequently because of stress? If so, you can address those issues and then continue to see results.

BE PATIENT, NOT DISCOURAGED: Hopefully I've driven home the point that weight loss is complex, and nobody can realistically forecast exactly how much weight you'll lose within a given time frame. The truth is that focusing on healthy, balanced habits you can stick with is far more important. I've seen countless people lose weight with quick fixes that resulted in gaining back all (or more) of the weight they lost. That kind of yo-yoing isn't good for your health, and it's just not worth the mental agony. If you're on a weight loss journey, the best thing you can do is to focus on the bigger picture, be consistent with healthy habits (which does not mean being perfect) and remain patient. You'll know if you're moving in the right direction. And even if it takes longer to get there, you're far more likely to keep the weight off for good and feel a whole lot happier along the way.

BY: Cynthia Sass, MPH, RD: Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

"14 Things People With Migraines Wish You Knew"

 

What is a migraine? It's much more than just a headache!

AN INVISIBLE CONDITION: From the outside, migraines can be somewhat of a mystery. You know the pain can be unbearable and debilitating, but it's hard to understand how people who get migraines really feel. And if you've ever had one of these painful headaches, you can tell people just how excruciating they can be—physically. But it's hard to communicate the psychological challenges that go along with a condition that can strike with or without warning. So what do people really wish migraine-free people knew? We asked five women with frequent migraines, and Mia Minen, MD, a neurologist and director of headache services at NYU Langone Medical Center, in New York City, to give us the real deal on these mother-headaches.

IT’S NOT ‘JUST A HEADACHE’: This was No. 1 on the list that we heard from people who get migraines. While most people have had a headache at some point, not everyone has had a migraine. “I’m actually happy when I get ‘just a headache,’” says Kerilyn Whitehead, who has been dealing with migraines for 13 years. Migraine-associated head pain is severe, can be on one or both sides of the head, and is usually characterized by an intense throbbing. Nausea, vomiting, extreme light and sound sensitivity, blurred vision, and more can also accompany them. “My worst migraines come with light and sound sensitivity, where I can’t have my eyes open because it will hurt, and talking takes a huge amount of effort,” says Jessica Feighan, who has had migraines for 18 years.

THEY CAN BE TRULY DISABLING: According to a 2013 study published in The Journal of Headache and Pain, migraines are the seventh most disabling disease in the world. In fact, there is a metric that doctors use to measure just how much migraines impact a person’s life, says Dr. Minen. The Migraine Disability Assessment Test (MIDAS) takes into account the number of days missed from work or school, the loss of time with family, friends or at social events, and the inability to do household chores and other daily tasks. 

MIGRAINES LAST LONGER THAN HEADACHES: Migraine pain can last for extended periods of time—even 3 days or more. The range can be from 4 to 72 hours (or longer) if untreated. Headaches, on the other hand, have fewer symptoms, are easier to treat, and subside more quickly. Tension-type headaches are the most common type, and are caused by tightness in the muscles in the face, neck, and shoulders, usually as a result of stress, anxiety, or depression. Most non-migraine headaches respond to lifestyle changes and over-the-counter medications.

THERE’S MORE THAN ONE KIND OF MIGRAINE: There are two major types of migraine: migraine with aura and migraine without aura. An aura is a visual or other neurological disturbance that occurs within an hour of an attack (think flashing lights, spots, or lines), although sometimes people can have the aura without a migraine. Other harbingers can include loss of vision, difficulty speaking, numbness, or muscle weakness. These can also be signs of stroke so check with your doctor if you ever have these symptoms. Other types of migraines include chronic or menstrual migraines. If you have migraines 15 days out of the month, for three months or more, you are considered to have chronic migraine. Women with menstrual migraines have hormone-triggered head pain during or just before their monthly period.

LIFESTYLE FACTORS CAN TRIGGER MIGRAINES: While it’s difficult to avoid all migraine triggers, it’s important for people to try to keep their schedules as consistent as possible, says Dr. Minen. Changes in wake-sleep patterns and stress levels can be a trigger. As can sensory stimuli such as bright lights, loud sounds, strong smells, or changes in the weather or barometric pressure, she says. Missing a meal or fasting can also result in a migraine. 

FOODS CAN ALSO TRIGGER THEM: Unfortunately, certain foods can trigger a migraine attack too. Although it's not true for everyone, many people say alcohol, chocolate, processed foods, and food additives such as artificial sweeteners and monosodium glutamate (MSG) are a problem. Specific food triggers can be difficult to identify, which is why doctors stress the importance of keeping a headache diary. People who are aware of their triggers may find it difficult to eat out at restaurants or attend social events where it might be difficult to stick to their diet. “I always monitor food and caffeine intake,” says Lehigh Garrick who has had migraines for 10 years. “I make sure I keep caffeine consistent and eat full meals.”

YOU CAN DO EVERYTHING ‘RIGHT’ AND STILL GET MIGRAINES: Even people who make lifestyle changes, take preventative and emergency medication, and avoid their triggers can still struggle with migraines. “Although myself and my doctors have done a better job of trying to prevent my migraines, you never know when a migraine could come on,” says Stephanie Petrello, who has had chronic migraines for 10 years. Preventive measure can help reduce the frequency of attacks and make symptoms more manageable, but it’s not a perfect science. 

MIGRAINES CAN GO HAND-IN-HAND WITH PSYCHOLOGICAL ISSUES: “Oftentimes, patients of migraines can be concerned that they’re going to get a migraine attack," says Dr. Minen. "And this can cause anxiety because patients are so aware of how disabling it can be.” Another common problem is depression, she says. Treatments that can be effective in treating anxiety and depression, such as cognitive behavioral therapy, can be used to help treat migraines as well.

PHYSICAL ACTIVITY DOESN’T NECESSARILY MAKE IT BETTER: Exercise may help ease the pain of some types of headaches because it relieves tension and can boost pain-relieving endorphins. But that's not true for people experiencing a migraine. The nausea alone can make rapid movement impossible, and sensory stimuli (sunlight, loud noises at gyms, a smelly neighbor) can be unbearable. Most often, the only way to deal with an attack is to retreat to a dark, cool room that is as quiet as possible. As a preventive measure, though, regular exercise and a healthy diet may be lifestyle factors that may help reduce the risk of attacks overall.

THERE ARE FOUR MAIN PHASES TO A MIGRAINE: A migraine attack can have four stages—PRODROME, which occurs about a day before an attack with symptoms such as food cravings, mood changes, or frequent urination; AURA, the visual, sensory, or speech disruptions that can happen within an hour of an attack; HEADACHE, which are symptoms such as head pain and nausea; and POSTDROME, which is extreme fatigue and grogginess that can linger after the pain has receded. Some people refer to the last stage as a “migraine hangover, "and it can take a day or more to feel normal again.

MIGRAINES CAN BE MENTALLY EXHAUSTING: The four migraine stages can wreak havoc on a person's mental and physical well-being. Auras can be scary on their own, but the stress is amplified by the fact that they signal an impending attack. And even after the headache is over, it's not really over. The physical pain of the attack segues into the postdrome symptoms of fatigue and grogginess. “Sometimes I feel exhausted because the pain is so intense,” says Feighan. “And sometimes I have a hard time concentrating or focusing.”

PEOPLE WITH MIGRAINES CAN LOOK PERFECTLY HEALTHY: Migraines affect 12% of the U.S. population, and are three times more common in women than men. Migraines are highly disruptive, affecting people mentally and physically, as well as socially and professionally. There is a lot of stigma attached to migraine, and many people feel misunderstood because it seems “invisible” to others. “A lot of the public doesn’t understand that migraine is a debilitating condition, it’s not just a headache,” says Dr. Minen. 

THEY CAN AFFECT YOUR ABILITY TO WORK OR GO TO SCHOOL: It can be frustrating when people don't understand why a person with a migraine has to leave work or school to deal with an attack. “There were times that I would have to skip class or call out of my job,” says Janine Weiburg, who has had migraines for almost 10 years. “It is hard to explain to your professor or boss that it is more than just a headache.” Weiburg also finds that she has difficulty focusing during a migraine, which then affects her performance and projects. 

SOCIAL EVENTS—EVEN IMPORTANT ONES—CAN BE INTERRUPTED: One reason people with migraines might be more prone to anxiety and depression? Migraines can make it impossible to attend (or stay at) life events, even important ones. Feighan has missed dozens of events due to her migraines, from weddings to family get-togethers. "I’ve had to leave places early or abruptly,” she says. “In all of those instances and in many more, I’ve found myself curled up into a ball in the front seat of a car, or laying across the back seat, with my hands over my eyes, trying to sleep off the pain.” 

EVEN SIMPLE TASKS CAN BE IMPOSSIBLE: If the only relief comes in the form of a dark, quiet room, it can be difficult to find a safe place as quickly as you need it. Sometimes, people have to deal with their migraines and go about their day until they can find relief. “There were times I couldn’t even drive home because the street lights and headlights of other cars would blind me when I had a migraine,” says Weiburg. 

Alison Mango, Health, September 01, 2016

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live #FeelFree2SignUpAndFollow 

 

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“9 Things Every Woman Should Know About Her Heart!”

 

WHAT YOU NEED TO KNOW ABOUT HEART DISEASE: You know the basics of heart disease - It’s the number one killer of women, and you’re at risk if you have high blood pressure or cholesterol or both, and you can improve your odds by staying slim and exercising. But there are other factors that can damage your ticker that no one ever tells you about. "Many women—and their doctors—assume that because they’re thin and don’t smoke, they’re at low risk of heart disease, but that’s not always the case," says Nieca Goldberg, MD, medical director of NYU Langone Medical Center’s Joan H. Tisch Center for Women’s Health. Here's what you need to know right now to keep your heart healthy.

EVEN THIN WOMEN CAN BE AT RISK: Yes, being overweight or obese is a major risk factor for heart disease. But "there are plenty of women walking around who are thin and have high blood pressure or elevated cholesterol," notes Dr. Goldberg. Sometimes it boils down to genetics—if high cholesterol or hypertension runs in your family, you’ll be more susceptible, too. You can also have a normal body mass index (BMI) but still have high amounts of visceral fat—the body fat stored deep within your abdomen that nestles around your liver, pancreas and intestines. This type of fat is considered particularly dangerous because it secretes cytokines, inflammatory substances that are toxic to your heart, explains Ian Neeland, MD, a cardiologist at the University of Texas Southwestern Medical Center in Dallas. A 2016 study found that people with greater increases in visceral fat over six years had more substantial elevations in metabolic risk factors, such as high blood sugar and high triglycerides, than those whose visceral fat stayed fairly stable. In fact, some cardiologists are now considering retiring the BMI entirely and just focusing on visceral fat as a barometer of heart disease risk, adds Dr. Neeland. Technically, the only way to directly gauge your visceral fat is via abdominal CT or MRI, but these scans are not generally used for that purpose. Instead, “you can ask your primary care physician to measure your waist circumference,” says Dr. Neeland (or do it yourself). “A measurement higher than 35 inches suggests greater risk of heart disease.”

 

BEING DEPRESSED ISN’T GREAT FOR YOUR HEART: This just in: Middle-aged women with depression are at higher risk of heart disease, suggests a study presented in 2016 at the North American Menopause Society’s annual meeting. Loneliness and social isolation are also linked to a 29 percent greater risk of a heart attack, according to a review of research published in April of 2016 in the medical journal Heart. There are a few theories as to why. Both conditions increase levels of stress hormones, such as cortisol and adrenaline, which can raise blood pressure and inflammation, points out Suzanne Steinbaum, DO, director of women’s heart health at Lenox Hill Hospital in New York City and a spokesperson for the American Heart Association’s Go Red for Women campaign. It may also be that people who are lonely and/or depressed are less likely to do things to look after themselves, like eat well, exercise, and take their medications, and more likely to smoke and drink excessive alcohol. Your doctor should screen you for depression at your annual physical; you should also be alert for symptoms of depression—such as feeling sad, anxious or irritable, and having trouble sleeping and concentrating—that last more than two weeks.

 

YOUR HEALTH DURING PREGNANCY IS A CLUE: Did you have high blood pressure, preeclampsia, or gestational diabetes during pregnancy? Even if symptoms disappeared post-delivery, you’re still at greater risk of heart disease. According to a study published in June of 2016 in the journal Hypertension, pregnant women who experience even small increases in blood pressure during pregnancy may be at high risk of developing metabolic syndrome (a combination of heart disease risk factors, including a large waistline, low HDL cholesterol and high triglycerides, blood sugar, and blood pressure) after giving birth.

 

SLEEP MATTERS: Sleep deprivation raises levels of cortisol and inflammatory cytokines, both of which promote the development of heart disease by increasing blood sugar levels and blood pressure, explains Dr. Goldberg. In fact, people who get five or fewer hours of sleep a night have 50 percent more calcium in their coronary arteries—an early marker of heart disease—than those who clock seven hours of slumber a night, according to a 2015 Korean study. Too much sleep may be a problem, too. The study found that folks who snoozed nine or more hours a night had 72 percent more coronary calcium than those who slept seven hours. It’s not just how much you sleep—it’s also how well you sleep. The same Korean study revealed that people who reported poor sleep quality had about 20 percent more calcium in their arteries than those who snoozed well. That’s no surprise, because people who toss and turn may have undiagnosed sleep apnea, which is also linked to heart disease, notes Dr. Goldberg. (According to some estimates, up to 26 percent of adults in the United States may suffer from this condition, which causes frequent interruptions in breathing during slumber.) If you’re spending plenty of hours in the sack but don’t feel well rested, ask your doctor about a referral to a sleep specialist.

 

NEARLY HALF OF ALL HEART ATTACKS ARE SILENT: About 45 percent of heart attacks have such mild symptoms that they go unnoticed, according to a Wake Forest Baptist Medical Center study published in May of 2016. Researchers analyzed the medical records of nearly 9,500 middle-aged Americans—more than half of them women. They discovered that, over an average of nine years, while 386 patients had heart attacks with clinical symptoms, 317 had “silent” heart attacks, meaning the heart attacks were diagnosed after the fact, with tests like electrocardiograms, but weren’t acknowledged by the people themselves. The take-home message? If you have risk factors (such as a family history of heart attack at a young age, high blood pressure, high cholesterol or type 2 diabetes) and experience subtle, vague symptoms like shortness of breath, back pain, jaw pain, nausea or fatigue, get checked out. “I had one patient whose jaw hurt every time she got on a treadmill,” says Dr. Steinbaum. “Once she stopped, her jaw pain would go away. Her dentist told her that her teeth were fine; it wasn’t until she ended up in my office that we made the connection to her heart.”

 

THE FITTER YOU ARE IN YOUR FORTIES, THE BETTER: Those in the best shape in the second half of their fifth decade were 37 percent less likely to suffer a stroke after age 65 than those in the worst, per a University of Texas Southwestern Medical Center study published in June of 2016. "Exercise is one of the best things you can do to prevent and combat cardiovascular disease," says Dr. Kwon. "People with coronary artery disease who exercise actually develop tiny bypass channels to get around the blockages that narrow their arteries." (Talk to your doc about what’s safe if you have heart disease.) And it’s never too late to start. Johns Hopkins research found that inactive folks who increased their physical activity after age 45 to reach 150 minutes of moderate or 75 minutes of vigorous activity per week reduced their risk of heart failure by 22 percent. Dr. Kwon’s recommendation: Grab your spouse (or a friend) and head out for a brisk half-hour walk. You’ll hit the sweet spot in terms of time versus benefit—and get some quality one-on-one while you’re at it.

 

DON’T FEAR THE FAT: Research shows that the type of fat you consume is more important than the amount. When it comes to heart health, replacing saturated fats with refined carbs doesn’t do you any favors—but replacing them with unsaturated fats can reduce heart disease risk by up to 25 percent, said a 2015 study from the Harvard T.H. Chan School of Public Health. And a 2016 review of research found that folks who ate a Mediterranean diet emphasizing plant-based fats had a lower risk of heart attack no matter how much fat they consumed. Aim to get most of your fat from foods rich in mono and polyunsaturated fats (such as avocados, nuts, seeds and fatty fish).

 

WARNING SIGNS YOU SHOULDN’T IGNORE: An estimated 38,000 U.S. women under age 50 have heart attacks each year. But heart trouble can be confused with other ailments, like indigestion or a panic attack. Watch out for these symptoms, and when in doubt, call 911.

• Tightness, heaviness, pressure or a squeezing sensation in your chest or back
• Tingling down one or both arms or legs
• Shortness of breath/racing heart
• Jaw pain
• Dizziness/lightheadedness
• Extreme fatigue
• Nausea/vomiting (especially if it comes with other heart-related symptoms, such as shortness of breath, a cold sweat or chest pain)

 

KNOW YOUR NUMBERS: High numbers (or low, in the case of HDL) can mean you are at risk of heart disease or may have metabolic syndrome, which doubles your heart disease risk. Here's what to aim for:

CHOLESTEROL:

Total: Under 200 mg/dL (milligrams per deciliter of blood)

LDL: Under 100 mg/dL

HDL: Over 60 mg/dL

Triglycerides: Under 150 mg/dL Ask your doc for all four numbers; each is key to understanding your risk.

BLOOD PRESSURE: 
Under 120/80 mmHg (millimeters of mercury)
The top number, the systolic, is the pressure in your arteries when your heart beats. The bottom number, the diastolic, is the pressure between beats.

BMI:
Under 25
Being overweight strains the heart and raises blood pressure and cholesterol levels. Calculate yours at health.com/ bmi-calculator.

WAIST CIRCUMFERENCE:
Under 35 inches
Even if you’re at a normal BMI, having belly fat can predispose you to heart disease.

By Hallie Levine, Health Magazine

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit  #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.


"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine , Health Magazine employees, others appearing on the Site at the invitation of Health Magazine , and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.