Home Gesundheit Die gesundheitlichen Vorteile einer Gewichtsabnahme beginnen schneller, als Sie vielleicht denken

Die gesundheitlichen Vorteile einer Gewichtsabnahme beginnen schneller, als Sie vielleicht denken

von NFI Redaktion

If you are overweight or obese, you may think you need to lose a lot of weight to improve your health. It can be discouraging. But in reality, you can already achieve health benefits with a small weight loss.

Studies show that it is possible to lower your blood pressure and cholesterol, reduce your risk of type 2 diabetes, relieve joint pain, and improve your cardiovascular health by losing less than 10% of your total body weight.

A loss of 5 to 10% is „modest but clinically meaningful,“ says Dr. Melanie Jay, Associate Professor in the Departments of Medicine and Population Health at New York University. And in some people, healthy changes can occur even earlier – with a loss of just 2% of their weight. „People can lose a very modest amount of weight and actually have a higher quality of life,“ says Jay.

For example, let’s take triglycerides. They are a type of fat in your blood. If your triglyceride levels are too high and your cholesterol levels are not good, it can increase the likelihood of a heart attack or stroke.

The triglyceride levels in people who are overweight or obese and have type 2 diabetes can be improved by losing just 2 to 5% of body weight. Researchers found this after studying more than 5,100 people with type 2 diabetes for a year. The same people also saw an improvement in systolic blood pressure. (Systolic blood pressure is the top value in a blood pressure measurement.)

A moderate weight loss can also lead to health benefits that you can actually feel in daily life. For example, knee pain can decrease when some of the excess pounds are gone. In a study, overweight or obese older adults with knee osteoarthritis reported less knee pain when they lost an average of about 6% of their total body weight. For every pound lost, the load on the knee during daily activities was four times lower.

If you weigh 200 pounds, losing 10 pounds (5%) may not sound significant. But it reduces pressure on the lower body during exercise, says David Sarwer, PhD, Director of the Center for Obesity Research and Education at Temple University.

„You are able to exercise for longer periods and more frequently, which is one of the strongest indicators for maintaining weight loss,“ he says. „While this 5% weight loss may not be noticeable to others, it’s the first good goal that may enable you to lose more weight.“

At this level, the health boosts really start to accumulate.

For example, if you are overweight or obese and have type 2 diabetes, you may see an improvement in HDL cholesterol (often referred to as „good“) and diastolic blood pressure (the lowest value in a blood pressure measurement).

The National Diabetes Prevention Program (DPP), focusing on lifestyle interventions for preventing type 2 diabetes, is another impressive example of how even a minor weight loss can improve health. The DPP is focused on healthy eating and physical activity.

The research includes a study of more than 3,200 people who were overweight or obese and at risk of developing type 2 diabetes. They were divided into three groups:

  • Lifestyle (the DPP plan, which included a low-calorie, low-fat diet and at least 150 minutes of exercise per week with a goal of losing at least 7% of body weight)
  • Medication for preventing type 2 diabetes
  • Placebo (no lifestyle plan or medication)

The people in the lifestyle group lost an average of 6.7% of their body weight – and the risk of developing type 2 diabetes during the study was 58% lower compared to those in the placebo group. Every loss of 2.2 pounds reduced the risk of developing type 2 diabetes during the study by 16%. If you are interested in finding a DPP program near you, you can search here.

Health goals can be separate from appearance goals when it comes to weight loss. „A 5% weight loss may not be noticeable to your friends and family,“ says Jay. „So make sure you have your own back and say, ‚I’ve lost 5% of my weight and I’m doing a lot of really great things for my health.'“

Through lifestyle changes, people can lose an average of 5 to 10% of their total body weight in about 6 months, says Sarwer. But „many people struggle to maintain this weight loss,“ he says. And weight regain often means losing the health benefits.

If your weight loss was the result of medications for obesity or bariatric surgery, you also need to maintain your weight.

So how do you maintain your moderate weight loss? The National Weight Control Registry, considered the largest prospective study on long-term successful weight loss maintenance, has found that most of its members maintain their weight by weighing themselves at least weekly, eating breakfast daily, and exercising an average of one hour per day.

„There isn’t a short-term fix,“ says Sarwer. „It requires consistent and sustainable behavior change.“ If you have taken medications for obesity, it may mean that you need to take these medications indefinitely. Your doctor can help you decide what is best for you.

Related Posts

Adblock Detected

Please support us by disabling your AdBlocker extension from your browsers for our website.