Benefit Of Losing 10 Percent Weight

Reasonable approaches to overweight and obesity embrace small changes and set achievable goals for moderate losses. The focus shifts away from weight loss and to health gains. If you are overweight, first aim to prevent weight gain, then lose weight to improve your health. Realistic goals for successful weight loss, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition," include reasonable time frames such as at least six months for a 10 percent loss of initial weight.

Identification

For a person who weighs 200 pounds, a 10 percent weight loss equals 20 pounds, bringing the person's weight down to 180 pounds. This modest weight loss can reap health benefits even if this new weight is still in the overweight or obese range for the person's height, according to the Centers for Disease Control and Prevention.

Health Benefits

Risk factors associated with obesity can be significantly decreased by a moderate weight loss such as 10 percent of initial body weight, according to the National Heart, Lung and Blood Institute. The Department of Health and Human Services adds that achieving this initial weight loss goal helps lower the risk for heart disease, high blood pressure, type 2 diabetes, some cancers and osteoporosis. The CDC indicates that a 10 percent weight loss also improves blood cholesterol.

Lifestyle Benefits

The CDC reports that participants in the National Weight Control Registry found improvements in energy levels, self-confidence, general mood and physical mobility related to weight loss. Related outcomes might include ability to play with children, climb stairs, or perform activities of daily living without becoming out of breath.

Considerations

A 10 percent weight loss is a reasonable, achievable initial goal that can be maintained over time. If further weight loss is indicated, success with this first goal over a six-month period can provide momentum for further weight loss. According to the National Heart, Lung and Blood Institute, it is better to maintain moderate weight loss over a longer time than to regain from a greater weight loss. Regaining a greater weight loss negatively affects self-esteem and is counterproductive in terms of costs and time.

Weight Management Tips

Consult a doctor or dietitian before beginning a weight loss plan.

Obese persons with high risks of medical problems may need aggressive treatment with drugs or surgery in addition to improving eating and exercise habits.

View weight loss as a journey, not a destination. Incorporate healthful eating and physical activity into daily life. Learning new eating and physical activity habits may help maintain weight loss over time.