While your overall goal may be to shed 100 pounds or more, simply achieving a 5% to 10% weight loss can reap huge benefits. If you weigh 140 pounds, just losing seven to fourteen pounds can make a difference in your appearance and overall health. Even those with much more weight to lose will benefit from shedding between five to ten percent.
You can lower your blood pressure by shedding between five and ten percent of your weight.
While not all cases of hypertension come from being overweight, between 25 to 30 percent do. When you shed those extra pounds, you’ll also see your blood pressure drop, if you’re part of that 25 to 30 percent. Studies show the average person decreases both the top and lower number of their blood pressure by as much as 5 mm HG. Exercise helps burn off the hormones created by stress, which can also lower your blood pressure. It also replaces them with ones that make you feel good. Adding a healthy diet to the mix, lowers sodium intake, which again lowers your blood pressure.
Losing 5% to 10% of your body weight can help prevent diabetes.
Shedding those extra pounds has been proven to lower the marker Hemoglobin A1C for diabetes by the same amount as medications do. It also helps eliminate insulin resistance. Insulin helps the body to maintain normal levels of blood sugar. Insulin resistance creates high levels of insulin in the blood and that can change hormone levels, hair growth patterns and a number of other problems, as well as being a precursor to diabetes. Losing as little as 5% of your body weight can reverse it.
Reduce the risk of serious diseases caused by inflammation.
Excess fat cells produce substances that result in inflammation of the blood vessels, especially if those cells are on the abdomen. That leads to plaque, clotting and eventually heart attacks and strokes. Losing that 5% to 10% can significantly reduce the amount of inflammatory substances in your blood stream and help protect your cardiovascular system in the process.
You’ll give your joints a vacation with a reduction in your weight. Any weight loss is often noticed in the hips, ankles and knees. Losing one pound reduces the pressure on the knees by four pounds, according to a 2005 study involving obese adults with osteoarthritis.
The first weight you lose tends to be belly fat. This fat puts pressure on internal organs and may even set the course for other serious conditions, such as colon or breast cancer or cardiovascular disease.
Losing weight also involves eating healthier and exercising. Both of these have proven benefits for the body.
You’ll improve your posture if you exercise as part of your weight loss program. Not only will you look better, you’ll feel better too. Everything works better with improved posture.