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“Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and Type 2 diabetes,” says the Mayo Clinic. Depending on your weight, losing 5 percent of your current weight is a realistic goal.
The benefits of losing weight go well beyond appearance. It will improve your health and quality of life.
You might notice that you feel better after losing a few pounds. You may have more energy. And other changes are happening inside your body. A lot of good can come from just a 5 percent weight loss.
Help Your JointsJust 10 extra pounds add 30 to 60 pounds of extra pressure on your knees and other lower body joints. Losing even a little weight can ease some pressure. If you keep the weight off, you’re less likely to get osteoarthritis or other joint issues later in life. And if you already have osteoarthritis, losing just 10 pounds and keeping it off can reduce the progression of the disease by 50 percent.
Prevent or Put-Off DiabetesWeight loss and exercise are ways you can try to prevent or delay getting diabetes. If you already have diabetes, losing weight helps in other ways. It can help you keep control of your blood sugar and take less medication. It can also cut the chances that diabetes will cause other health problems.
Lower Your Blood PressureExtra weight means your blood pushes harder against your artery walls, and that makes your heart work harder. Trimming 5 percent of your weight can lower your blood pressure. Cutting your salt intake can help, too.
Reduce InflammationTissues all over the body can be inflamed by chemicals released by fat cells, especially those found in the belly. Inflammation is linked to a range of serious health problems like arthritis, heart disease and stroke.
Make a realistic plan and start with small changes. Look at what you eat and how much physical activity you get. Improving those habits can be a key to weight loss.
Plan for Success
Eat to LoseOn the food front, the old standards are true.
Once you get started, strive to keep going. Lose more if you need to, or build on your weight loss by adding other healthy habits. People who do “reported improvements in physical health as well as energy levels, physical mobility, general mood and self-confidence,” said the Centers for Disease Control and Prevention.
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