Your weight doesn’t determine how “healthy” you are, but sometimes losing weight to get a healthier weight for you can come with some nice health benefits. Here are 11 weight loss benefits. We also have some great tips to help you achieve your goals.
Here’s how science says losing weight can help improve your health.
Weight loss can improve respiratory function and the quality of sleep. Removing excess weight also means your body won’t have to work as hard to get through the day. All of these benefits taken together can help you feel more energetic.
Bonus: Maintaining a healthy weight can reduce your risk of chronic fatigue syndrome. Wow!
Obesity is linked to unhealthy cholesterol levels, according to the American Heart Association (AHA). Research shows that obesity is linked to higher levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL).
A 2016 study found that in adults who were overweight or obese, losing 5 to 10 percent of their body weight lowered LDL cholesterol and other cardiovascular risk factors. Another study found that even a 1 to 3 percent weight loss can improve HDL levels.
Obesity and overweight can increase the risk of high blood pressure. But remember, one number isn’t just what counts on the scale. It also matters where the weight is placed. A 2018 study found that visceral fat – extra fat around the waist – is particularly dangerous.
Pssst. here are some tips to help you trim your abdominal area.
Carrying extra weight can put stress on your joints. According to the Arthritis Foundation, losing 10 pounds can take 40 pounds of pressure off your knees. More good news! A 2018 study of 174 participants found that weight loss reduced rheumatoid arthritis symptoms.
Losing weight can also improve your mobility in the long term. A 2017 study analyzed 640 participants with obesity or overweight. People who lost weight over the course of 4 years showed less cartilage breakdown than those who didn’t.
Losing weight can help you prevent obesity-related breathing problems like obesity hypoventilation syndrome. This disorder is caused by extra fat on your chest, neck, or abdomen, according to the National Heart, Lung, and Blood Institute. Symptoms are shortness of breath, fatigue, snoring and headache.
Stroke, heart disease, and other cardiovascular diseases are responsible for 1 in 3 deaths in the United States, according to the Centers for Disease Control and Prevention (CDC). Maintaining a healthy weight can reduce your risk for these conditions.
PS It’s also super important to skip a healthy diet and stay active. Your heart will thank you 😍!
Many different factors are involved in developing diabetes, but obesity is a leading risk factor for developing type 2 diabetes. This condition occurs when your body doesn’t respond properly to insulin. As a result, your blood sugar levels (also known as blood sugar) rise and you become even more resistant to insulin.
Achieving and maintaining a healthy weight for your height and body type can help you prevent the disease if you are overweight or obese. According to the American Heart Association, losing 5 to 7 percent of body weight can lower your risk of type 2 diabetes by 58 percent if you are in a high-risk category.
Research shows that weight loss can also have a huge impact on the management of type 2 diabetes. It can improve insulin resistance and lower blood sugar levels, which are important tools for treating the disease.
Studies show that obesity is linked to poor sleep quality. This can lead to lower energy levels and increased fatigue.
Maintaining a healthy weight can also reduce the risk of disorders that can affect your sleep, such as:
According to the American Cancer Society, being overweight can increase your risk of certain types of cancer. This contains:
- and more
Scientists are still trying to figure out the exact link between obesity and cancer. But it could be that excess body fat can increase your risk:
- Inflammation in the body
- abnormal blood vessel and cell growth
- increased insulin levels and insulin-like growth factor-1 (IGF-1)
- increased adipokines (hormones that can affect cell growth)
Some studies suggest that weight loss can increase self-confidence and your general mood. This could be due to the lifestyle changes used as weight loss aids.
There is a direct link between diet and depression. So while losing weight can’t cure depression, eating a healthy diet can help you fight off the blues from packaged foods. Try to avoid processed foods and added sugars and stick to a balanced diet of fresh vegetables, fruits, legumes, healthy fats, and lean proteins.
Increasing your activity level can also work wonders. Research shows that exercising with the Reg can improve anxiety symptoms and relieve depression.
Losing weight can lead to a more active sex life. Researchers are still trying to figure out the exact relationship between sex drive and body mass index (BMI). However, studies show that weight gain can increase the levels of sex hormone binding globulin (SHBG) in your blood. That’s a scientific way of saying that extra weight can decrease your libido.
On the other end of the spectrum, weight loss, dieting, or calorie restriction can also inhibit sex drive and libido.
Here are some tips to help you lose weight sustainably.
- Set realistic goals. You won’t reach your goal overnight, Fam. And you really shouldn’t! Extreme weight loss methods are not healthy. Take things a pound at a time and try not to be discouraged when you hit a plateau.
- Smart snacks. When a snack attack hits, stock up on healthy alternatives like fresh fruits, vegetables, lean protein, or healthy fats. You can also eat high-fiber complex carbohydrates that will keep you full longer.
- Let’s get physical. Exercise is a great way to burn calories and can even improve your mood. But its benefits don’t stop there. The new muscle mass that you build actually contributes to a healthy metabolism.
- Practice mindful eating. Mindful eating can help you pay attention to your body’s feelings of hunger and fullness. It can also help you develop better relationships with food and cravings.
- Treat yourself. Banning your favorite foods will only make you want more for them. You can enjoy an occasional treat, just pay attention to your servings and how it fits into your general diet.
You are 👏 BEAUTIFUL 👏 in 👏 every 👏 size 👏. But weight can play a huge role in your health. Maintaining a healthy weight for you can reduce your risk of obesity-related diseases and benefit your general well-being. Remember to set realistic goals and avoid dieting.
Ultimately, it’s not a number on the scale that counts, but the daily behaviors that create our best lives – like getting enough sleep, managing stress, exercising regularly, and eating a balanced whole-food diet.
PSA: You should always speak to your doctor or a Registered Dietitian (RDN) before making any major changes to your diet or lifestyle. They can also share some great tips to help you achieve your goals in a safe and healthy way.