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The benefits of a healthy weight
Making a commitment to achieve a healthy weight is one of the best health decisions you can make. Studies have shown health benefits start to occur with a 5 to 10 percent loss of body weight. For many people, this can mean benefits begin with losing just 10 pounds! So let’s look at some specific benefits achievable with weight loss as documented in research publications:
Heart: Research has shown that a 5 to 10 percent loss of body weight can result in meaningful reductions in heart disease risk. Blood pressure decreased by as much as 5 mm Hg (systolic and diastolic). Blood lipids also improved along with a five-point increase in HDL cholesterol levels and a drop in triglycerides of as much as 40 mg/dl.1
Blood sugar: Many measures of blood sugar control improve with weight loss. A measurement of long-term blood sugar control called hemoglobin A1C may drop as much as a half point (normal is under 6.5).2 Insulin resistance also improves with modest weight loss.3
Inflammation: Fat cells produce inflammatory molecules called cytokines, and a 10 percent drop in body fat reduces levels of these substances. Losing those extra pounds has wide-ranging effects throughout your body as inflammation is associated with many chronic diseases.4
Joints: Every pound of loss reduces the stress on your knees by four times; so, lose 10 pounds and you take 40 pounds of stress off your knees, hips, and ankle joints.
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Key takeaways for you:
While some benefits can take a while to occur, especially the cardiovascular benefits, the good news is that as long as people maintained most of their weight loss—the benefits lasted.5
The more weight you lose, the better. When scientists crunch the data, they find a wide range of effects. Some people respond better than others do, but in general, those who lose the most weight have the best results.
The biggest benefit of losing a little bit of weight is that it sets you up to lose more. You now have your formula for weight loss—you just have to be consistent and keep going! Focus on how great you feel, and stay on your path to long-term better health.
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1Wing RR, Lang W, Wadden TA, et al. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6. PMID: 21593294.
2Wing RR, Lang W, Wadden TA, et al. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6. PMID: 21593294.
3Ho TP, Zhao X, Courville AB, et al. Effects of a 12-Month Moderate Weight Loss Intervention on Insulin Sensitivity and Inflammation Status in Nondiabetic Overweight and Obese Subjects. Horm Metab Res. 2014 Jun 30. PMID: 24977656.
4Ho TP, Zhao X, Courville AB, et al. Effects of a 12-Month Moderate Weight Loss Intervention on Insulin Sensitivity and Inflammation Status in Nondiabetic Overweight and Obese Subjects. Horm Metab Res. 2014 Jun 30. PMID: 24977656.
5de las Fuentes L, Waggoner AD, Mohammed BS, et al. Effect of moderate diet-induced weight loss and weight regain on cardiovascular structure and function. J Am Coll Cardiol. 2009 Dec 15;54(25):2376-81. PMID: 20082927.
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Pleasanton, CA 94588 |
