You do not need to lose tens of kilograms to receive the benefits of weight loss, according to research, just lose 5% of your weight, you can get 10 benefits when successfully losing weight. .
Let’s take a look at 10 benefits of successful weight loss even if it’s only 5% of your weight
1. Regulate blood sugar, reduce the risk of diabetes
Preeti Pusalkar, a certified clinical dietitian with Hudson Medical Center, a primary care provider in New York City, says weight loss improves insulin sensitivity in people with type diabetes. 2.
Excess body fat leads to an increase in adipose tissue, which causes inflammation and interferes with the function of insulin – the hormone that helps regulate blood sugar levels.
Weight loss reduces fatty tissue, allowing the body to manage blood sugar more effectively. Plus, you don’t have to lose that much weight to see results. Research has found that losing just 5% of body weight improves blood sugar in adults.
2. Improves Heart Health
Successful weight loss can also improve heart health by reducing pressure on the arteries, which means the heart doesn’t have to work as hard to pump blood around the body. The result is a reduction in blood pressure and levels of low-density lipoprotein (LDL) cholesterol – the “bad” cholesterol that can increase the risk of heart disease.
Heart disease is a group of conditions that affect your heart and blood vessels. It is the leading cause of death in the US, and weight loss is one of the ways to prevent it.
It doesn’t matter if you lose weight through diet and exercise, you’ll reap many benefits regardless, according to a large 2020 study.
The researchers examined the effects of weight loss on obese patients who had bariatric surgery or lost weight through lifestyle changes. The risk of heart disease for the surgery group decreased after a 5% to 10% loss of body weight.
3. Reduce the risk of stroke
Excess weight can increase blood pressure, and therefore the risk of stroke
High blood pressure is a common medical condition that can lead to heart disease if left untreated causing them to become stiffer and more likely to cause blood clots.
“Weight loss improves the heart’s efficiency because blood vessels are less constricted,” says Pusalkar.
4. Sleep better
People who are overweight are more likely to have sleep apnea – a disorder characterized by interrupted breathing during sleep. Excess weight can increase the amount of fat that accumulates in the neck, causing airway obstruction.
If you have sleep apnea, losing weight probably won’t cure the condition completely. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderation.
People with a BMI of 30 or more are considered obese. But they can reduce their risk by exercising regularly and leading an active lifestyle.
5. Improved Portability
Losing weight reduces pressure on the knees and joints, says Pusalkar, which in turn can improve mobility. In a large 2012 study of type 2 obese adults, a 1% weight loss in mobility, such as difficulty walking or climbing stairs, decreased by more than 7%.
6. Increase the possibility of confidence
Although there is no direct correlation between weight loss and self-confidence, some studies show that losing weight can improve mood and confidence.
A 2014 review examined 36 studies to determine the psychological benefits of successful weight loss. Researchers have found consistent improvements in body image, self-worth, and general happiness in people who successfully lose weight.
7. Relieve joint pain
Excess weight can put stress, damage and inflammation on joints – but losing weight can help eliminate this problem.
A 2018 study examined obese adults with joint pain in their knees. The researchers found that losing 10% to 20% of body weight reduced pain and improved joint function compared with just a 5% loss of body weight, which did not show any significant joint pain benefit. tell what.
The reason may have to do with how quickly joints wear out when subjected to extra stress from excess weight. Pulsalkar said: “When the smooth surface at the ends of bone, or cartilage, is damaged and worn away, you experience pain and stiffness.”
8. Feeling full of energy
“Since successful weight loss can improve sleep, you may also feel more energetic during the day‘ said Pulsalkar. Excess weight also means that your body has to work harder to move. Therefore, losing some weight means you use less energy to move. It also improves respiratory function which can also make you feel more energized.
9. Improves Sexuality
While research on the correlation between excess weight and sex drive is still being studied, weight gain has been shown to increase the levels of sex hormone binding globulin (SHBG) in your blood. This can lower your free testosterone levels and decrease your sex drive.
10. Reduce the risk of certain cancers
According to the American Cancer Society, excess body weight is thought to be the cause of about 11% of cancers in women and about 5% of cancers in men. Obesity increases your risk of developing a number of different cancers, including:
- Endometrial cancer
- Breast cancer (in women past menopause)
- Kidney cancer
- Liver Cancer
- Pancreatic cancer
The exact link between excess weight and cancer is unknown, but researchers believe inflammation caused by visceral fat — the fat around vital organs — is to blame. this topic. Successful weight loss can reduce your risk of developing these cancers.
Why is it difficult for many people to lose weight successfully?
Even with the many benefits, most people struggle to lose weight and maintain them. Dr. McDaniel says the difficulties they face have almost nothing to do with willpower or motivation.
He explained: “Obesity or being overweight is a chronic relapsing disease. It’s not the patient’s fault.”
Factors that can affect a person’s weight include:
If you lose weight, you may be surprised by how easy it is to gain it back. Your body is tightly wrapped to protect you, and it may perceive prolonged dieting as a form of starvation.
Dr. McDaniel said: “A common response to weight loss is your body’s resistance to it.”
How to successfully lose weight and maintain it for a long time?
Despite its challenges, weight loss offers invaluable health and lifestyle benefits. Getting started can be intimidating, but Dr. McDaniel advises patients to take it slow, be honest with themselves, and avoid fixating on a single number.
Ask yourself what inspired you to lose weight and make a realistic plan to lose weight slowly. (Unfortunately, there’s no healthy way to lose 20 pounds in a month.)
Dr McDaniel says: “Small, measurable goals are key. If you eventually want to lose 20 pounds, you can aim to lose just one pound or less per week. That way, you can enjoy regular hits that keep you motivated, and better diet and exercise habits will be central in the meantime.
Remember your weight doesn’t tell you your worth
Dr. McDaniel also recognizes the psychology that these topics can carry. Many people have battled weight and social stigma for years, and they may struggle with body image and self-esteem.
Here’s his advice for people with emotional problems when it comes to weight loss:
- Don’t pay too much attention to the body mass index (BMI) chart. It’s just an indicator, not the ultimate measure of physical fitness.
- Avoid climbing on the scale more often.
- Work with a friend to hold yourself accountable and make the weight loss experience more pleasant.
- Losing weight will lead to healthier days — not a constant battle with the scales.
“In my mind, successful weight loss reduces mainly fat, doesn’t lose your muscle and has a better quality of life” he said.