Even a Modest Weight Loss Has Big Benefits
Losing weight is not easy, and it takes commitment. But if you're ready to get started, we have a step-by-step program to help get you on the road to successful weight loss and better health.
The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry found that people who maintain a significant weight loss report improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
Weight loss of 10 percent or less can improve the complications most commonly associated with obesity. This amount of weight reduction has been shown to improve glycemic control in obese patients with type 2 diabetes, reduce blood pressure in obese patients with hypertension, and improve lipid levels in obese patients with dyslipidemia.
A modest (5-10 percent) weight loss can significantly decrease the risk of, and improve the conditions of:
- Heart Disease
- High Cholesterol
- Gastro-Esophageal Reflux
- Mood Disorders
- Menstrual Disorders
It can even decrease the risk of various cancers such as ovarian, breast, prostate, uterine and colon.
Factors that Contribute to Maintaining a Healthy Weight:
- Regular exercise
- Frequent, small meals (not one or two large meals)
- Eating breakfast
- Avoiding trigger foods and handling trigger situations
- Self-monitoring - Weighing yourself regularly and setting limits on weight gain.
- Having long term accountability and follow up