For those who are overweight or obese, the prospect of shedding enough pounds to reach a healthy weight can be overwhelming, oftentimes to the point where weight loss seems an exercise in futility. However, recent research shows that even modest reductions in weight yield important health benefits. A February 2016 study, “Effects of Moderate and Subsequent Progressive Weight Loss…” published in Cell Metabolism from Washington University indicates that even a mere 5% weight loss has significant health benefits.
Defining overweight and obese
The current standard to determine if someone is overweight is BMI, or body/mass index, a figure representing a height to weight ratio. BMI is determined by multiplying weight (in pounds) by 703 and squaring height (in inches). Once calculated, weight is divided by height to arrive at the final figure. Those whose BMI is between 25 and 30 are considered overweight; a BMI of 30 greater is considered obese.
Dangers of being overweight or obese
Carrying more weight than is appropriate for your height puts you at risk for serious and life-threatening diseases and conditions. These include:
- Type 2 diabetes
- Osteoarthritis
- Back problems
- Heart disease
- Stroke
- Certain cancers
Among the more problematic issues for those whose BMI is too high is that the body develops a resistance to its own insulin, a condition in which cells are not able to respond to it properly. In response, the body increases insulin production which, in turn, overwhelms the system, causing blood glucose levels to rise creating ideal conditions for the development of diabetes.
Weight loss gains
According to the authors of the study, moderate weight loss (defined as at least 5% of BMI) brings significant health benefits. In addition to improved insulin sensitivity and lower blood glucose levels, individuals experience lower blood pressure and lower cholesterol. The study also found that as the amount of weight lost steadily increases beyond the five percent threshold, additional health benefits follow.
Effects of Moderate and Subsequent Progressive Weight Loss Graphical Abstract
Source: http://www.cell.com/cell-metabolism/abstract/S1550-4131(16)30053-5
Getting started in eight easy steps
Beginning a weight loss program is often the most difficult part, but it does not have to be. First, consult with a doctor or other licensed healthcare professional to create a diet and exercise program appropriate for your health, general lifestyle, and physical condition. In addition, there are practical steps that anyone can take to facilitate the process.
- Be patient with yourself – You didn’t put the weight on in one day; it won’t come off in one either
- Set achievable, incremental goals – Instead of looking at the total amount needed to be lost, focus on smaller amounts over a certain period (month, six weeks, etc.). A little at a time adds up.
- Adapt exercise to your lifestyle – Take the stairs, park in an outer parking space, walk the dog, walk the spouse, plant a garden. The options are endless; you do not always have to join a gym.
- Plan your meals – Set aside a day to plan for the week. This helps control ingredients and portions size. It will also cut your grocery bill.
- Keep a food diary – An honest food diary, and record everything you eat or drink, as well as the calorie intake.
- Understand and read the language of nutrition labels – What constitutes a serving; low fat does not always translate to fewer calories; evaporated cane syrup is really sugar.
- An occasional treat is ok – Just don’t overdo it. You don’t want a forward two, back three cycle.
Given the dangers of being obese, or even overweight, and the benefits of losing just a few pounds, it makes good health sense to begin a program that will help with dropping the pounds. While a little bit of dedication and self-discipline are needed, once you begin you will wonder what you were “weighting” for. For more information about weight loss treatments and medications, visit our Weight Loss Diet Conditions Page.
