Being overweight increases your risk for several serious medical conditions and diseases, including diabetes, cardiovascular disease, and cancer. Obesity is now one of America’s three leading causes of death – adding billions in healthcare costs each year.
Losing weight doesn’t have to be intimidating or stressful; in fact, it may actually be easier than you think! Research suggests that just 5-10% weight loss could significantly enhance health benefits in various ways.
Excess fat presses against your arteries, increasing heart pressure. According to research published in Cell Metabolism, losing just five points could lower this stressor.
Studies demonstrate that people who lose even 5% of their body weight experience improved sleep, an essential element in maintaining good health. Studies also link weight loss with reduced stress levels, leading to improved mood and self-esteem.
To learn more about the benefits of losing just 5% of your body weight, continue reading.
About 5% Weight Loss
For decades, the American Heart Association has advocated that losing even small amounts of weight is important to good metabolic health. Now a new study shows that attaining a 5% loss may also enhance cardiovascular wellbeing.
Researchers conducted studies that indicated that patients who lost 5 percent of their body weight experienced markedly improved blood pressure, blood triglyceride levels, and overall cholesterol levels. This can be particularly helpful for individuals at high risk for heart disease.
Weight loss may also reduce your risks for certain forms of cancer. According to one study, women who shed at least five percent of their body weight had a 12% reduced risk for breast cancer.
Most people can achieve at least a 5% weight loss with minimal effort. It is also one of the best strategies for preventing obesity-related diseases.
What Can a 5% Weight Loss Do for Your Health?
The American Heart Association advises people looking to improve their cardiometabolic health to lose at least 5 percent of their body weight. Studies show that losing even a modest amount of weight can improve many health problems and boost your mood, with benefits appearing quickly. Here are some health benefits of losing 5% of body weight:
Prevent Type 2 Diabetes
People at higher risk for developing type 2 diabetes can improve their health by losing 5-10% of their body weight – leading to decreased risks for heart disease, diabetes, and other complications. Insulin resistance is a prevalent issue for individuals who are overweight. This occurs when your cells don’t respond appropriately to insulin. Losing just five percent of your weight can help overcome insulin resistance and maintain stable blood glucose levels.
Keep Your Cholesterol Levels Low
High cholesterol levels are a serious health concern that can significantly increase your risk for heart disease, stroke, and other health complications. If you are overweight or obese, losing 5-10% of your body weight can significantly lower cholesterol levels. When combined with other healthy lifestyle changes like exercise and diet, even this incremental reduction can help your cholesterol remain under control for good.
Bring Down Triglycerides
Triglycerides are fats that circulate in your blood and provide energy, but when they accumulate, they increase your risk for cardiovascular disease. Triglycerides can be reduced with as little as 5% weight loss – and it doesn’t need to be drastic. Simply eating fewer calories and being more active could make a difference.
Ease High Blood Pressure
Losing just five percent of your body weight can do wonders for your health, according to new research. One of the main advantages of losing 5 percent weight is relieving high blood pressure (hypertension). Hypertension places you at greater risk for cardiovascular disease, stroke, kidney failure, and other serious health conditions.
Cut Your Chances of Cancer
Cancer is a progressive illness that develops when cells in your body unknowingly begin dividing and growing without ceasing. One of the easiest and simplest ways to reduce your cancer risks is through weight loss. Losing just 5 percent can improve your health while lowering cancer risks significantly. Dieting and increasing physical activity can also help lower cancer risks.
Bring Down Inflammation
Inflammation is a natural response to injury or illness, but chronic inflammation can become detrimental to health. Losing weight can help lower inflammation by decreasing fat cell secretions that irritate tissues across your body. One of the greatest health benefits associated with 5% weight loss is reduced inflammation or risk. Although it may seem impossible, you can achieve it by following an effective diet and exercise plan, making changes where necessary, and sticking to them.
Better Social Life
American Heart Association recommendations suggest losing at least 5% of body weight for optimal weight loss, yet many don’t understand the significance of such a weight loss in terms of improving health or social life. According to recent research, even just losing five percent can improve health dramatically and can improve social life.
Tips to Lose 5% of Body Weight
Losing just five percent of your body weight can make an immense difference to your health. Here are some helpful tips that may help you reach this goal of weight loss.
- Start with a realistic goal
- Focus on a healthy diet
- Monitor portion sizes
- Try out nutritious supplements for weight loss
- Incorporate exercise into your routine
- Get enough sleep
- Seek support
- Use weight loss apps
Losing weight can have many positive benefits on both mental and physical wellbeing. Even losing as little as 5% can reduce blood sugar, cholesterol, and triglycerides levels, which in turn helps protect against type 2 diabetes as well as chronic diseases like cardiovascular disease. So, if you are overweight and want to improve your health, aim at losing at least 5% of your total body weight.
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