You've heard over and over that the key to losing weight is reducing food intake, not exercise. And exercise plus control of portion size is what's needed to keep weight off once you lose it. Well,...

You've heard over and over that the key to losing weight is reducing food intake, not exercise. And exercise plus control of portion size is what's needed to keep weight off once you lose it. Well, that's technically true. But healthful weight loss isn't just about numbers. You want the reward for all your hard work to be looking good and feeling strong - and that means you want to maintain and even build muscle as you shed excess pounds.

A new study published in Medicine & Science in Sports & Exercise looked at the results of a six-month weight loss program for postmenopausal women. It reveals that if you combine a protein-rich diet with exercise, you can maintain and build muscle strength while you lose weight. But if you just opt for a high-protein diet without exercise, you will lose strength as you shed pounds.

So it's essential that any weight loss program be paired with 30 to 60 minutes of physical activity five or more days a week. That should include two weekly 20-minute resistance exercise sessions. We also recommend you balance protein intake with healthy carbs like 100% whole grains and fiber-rich veggies and fruits.

Weight loss is not won by the speedy but by the consistent, committed and controlled. To shed one to two pounds a week, reduce your calorie intake by 300-500 a day as you increase your exercise routine. And don't let increased exercise fool you into thinking you can eat anything you want - it's still necessary to reduce your calorie intake.

©2021 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.

Gwyneth Paltrow was a vegan for many years and still enjoys vegan fare, although these days she doesn't rule out any one food (well, probably burgers and fries). And that may be a good thing since ...

Gwyneth Paltrow was a vegan for many years and still enjoys vegan fare, although these days she doesn't rule out any one food (well, probably burgers and fries). And that may be a good thing since she was diagnosed with osteopenia in 2010, alerting her to her risk for brittle bone disease (osteoporosis).

A new study has found that, compared to meateaters, vegans with lower calcium and protein intake have a 43% higher risk of bone fractures, especially of the hips, legs and vertebrae. The solution is to make sure that you eat foods - and take supplements, if recommended - that provide ample calcium and vitamin D. The combination of the two nutrients was found in a recent meta-analysis to be protective against fractures.

Foods that provide calcium include broccoli, kale and Chinese cabbage and the soft, edible bones in canned sardines and canned salmon, and there's added calcium in some cereals, juices, soy drinks and tofu. As for calcium citrate supplements, most people only get around half of the 1,200 mg they need daily, so take a 600 mg supplement (or more, if prescribed). In addition, we recommend you take 2,000 IU a day of vitamin D3 and get a blood test to check your D levels. You want a reading of 50-80 ng/ml.

Those steps, along with regular exercise, can help prevent osteoporosis. We suggest resistance exercises and 20 jumps morning and night - if your doc agrees. And if a bone scan indicates you have osteoporosis, discuss medication risks and benefits with your doctor.

©2021 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.

In the U.S., 27% of adults 60 and older live alone - more than in any other country. A Pew Research Center survey of 130 nations found that globally only 16% of older folks live solo.

Given h...

In the U.S., 27% of adults 60 and older live alone - more than in any other country. A Pew Research Center survey of 130 nations found that globally only 16% of older folks live solo.

Given how many older folks live alone - and the increase in isolation this past year - researchers from University College in London would not find it surprising that 25% of Americans who are 65 and older fall each year or that every 11 seconds an older adult is treated in the emergency room for a fall and every 19 minutes an older adult dies from one.

Their recent study, published in Scientific Reports, found those 50 and older who live alone have an 18% greater risk of reporting a fall and older people with the least social contact have a 24% increased risk of a fall compared to those who have the most social interaction.

What accounts for the correlation between being alone and isolated and falling? Theories include the fact that you become less focused when you're not interacting with others; that loneliness can cause depression, which can increase carelessness; and that you may become more sedentary if you live alone, weakening your muscles and reducing balance.

So here you have another reason why it's essential to interact with the world daily - through online courses, video and audio chats, and volunteering. The emotional rewards are enormous, and you may reduce your risk of a bone-busting fall that will damage the quality of your life or even shorten it.

©2021 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.