American Medical Association Family Medical Guide - American Medical Association [46]
Yet, although it may seem to be a contradiction, rapid weight loss also increases a person’s risk of developing gallstones. Doctors think that losing weight too quickly changes the balance of bile salts and cholesterol in the gallbladder, which increases the risk of gallstones. Also, following a very-low-fat diet or skipping meals can decrease contractions of the gallbladder, preventing it from emptying bile often enough, which can promote gallstone formation. The risk is higher when weight loss exceeds 3 pounds a week—a good reason to lose no more than 1 to 2 pounds a week.
Metabolic Syndrome
Metabolic syndrome is a set of symptoms that refers to a group of factors that, together, indicate a very high risk of developing diabetes and heart disease. Metabolic syndrome is extremely common, affecting about one in every three people between ages 40 and 60. The syndrome increases the likelihood of early death not only from heart disease, but from all causes. A diagnosis of metabolic syndrome is made when a person has at least three of the following five symptoms:
• A waist measurement of at least 40 inches for men and 35 inches for women
• A blood level of triglycerides (a type of fat) of 150 milligrams per deciliter (mg/dL) or higher
• A blood level of HDL (high-density lipoprotein), the good cholesterol, below 40 mg/dL in men and below 50 mg/dL in women
• Blood pressure equal to or higher than 130/85 millimeters of mercury (mm Hg)
• A fasting blood glucose level of 110 mg/dL or higher
Doctors think that lifestyle factors, especially being overweight, play a major role in the development of metabolic syndrome. The two major underlying causes of the syndrome seem to be eating a high-calorie, high-fat diet and not getting enough exercise. You can reduce your risk of having metabolic syndrome by consuming a low-fat, high-fiber diet that includes plenty of fresh vegetables and fruits, legumes, and whole grains, and by making 1 hour of physical activity part of your daily routine.
People who lose and regain weight repeatedly also seem to increase their risk of developing gallstones, especially when the losses and gains exceed 10 pounds—the more weight lost and regained during a cycle, the greater the risk of gallstones. The reasons for this are unclear, but doctors think that a rise in cholesterol during the weight-loss phase of the cycle may be responsible.
Losing Weight Sensibly
Many people have tried dieting and exercising to lose weight with only modest success. Losing weight is difficult, and going off of a diet is common, especially during holidays and on other special occasions. Successful weight loss depends on setting realistic goals. For example, losing 10 percent of your total body weight within 6 months is a sensible goal that you can probably reach and, most important, maintain. The sense of accomplishment you get from reaching your goal will encourage you to keep the weight off and possibly lose more.
Fad diets that promise quick and easy results usually deliver nothing but disappointment. Such diets can even harm your health. For example, diets that eliminate entire food groups such as carbohydrates can cause you to become deficient in essential nutrients such as amino acids. High-protein diets are often high in saturated fat, which can raise cholesterol levels. The surest way to lose weight and keep it off is by eating fewer calories and being more physically active. Follow the healthy eating advice in the Dietary Guidelines for Americans (see page 37).
Doctors recommend losing about 1 to 2 pounds per week. To lose 1 pound per week, you need to burn 3,500 calories more in a week than you take in. You can achieve this by reducing the number of calories you eat by 500 to 1,000 per day or by boosting the number of calories your body burns by the same amount, through increased physical activity. You can lose weight even faster by both reducing calories and exercising