Concerned about your risk factors for chronic conditions such as diabetes or heart disease? You can win by losing just 5 to 10 percent of your total weight. Research shows that moderate weight loss has a significant effect on your overall health, particularly if that weight loss is maintained over time.
While the current guidelines recommend 5 to 10 percent weight loss, some researchers have discovered that for most people, the biggest payoff comes at that 5 percent mark.
If you weigh 200 pounds, five percent of your weight is only 10 pounds. Losing between one and two pounds per week over a six-month period, according to the Centers for Disease Control and Prevention, leads to benefits such as:
By improving your health, you reduce your risk for chronic diseases such as diabetes and heart disease.
Additional benefits of losing a few pounds are improving sleep apnea symptoms and reducing inflammation. Inflammation can cause a buildup of plaque that causes heart attacks and strokes.
To lose and keep off the weight, experts recommend:
As an added benefit, you’ll find that after that initial moderate weight loss, exercising might be easier. Every pound of excess weight you lose takes four pounds of pressure off your knees. This means that a person who is 10 pounds overweight has 40 extra pounds of pressure on his or her knees. Moderate weight loss leaves your knees in better shape and can make it easier to be more active.
Looking to maintain a healthy weight through a healthy diet? Our nutrition support services can help.