Losing just 5-10% of body weight, equivalent to 6-12 kg for a person weighing 120 kg, can significantly improve our health, as demonstrated by the following:
1. **Lower Cholesterol Levels**
Obesity increases the chances of having high levels of low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol, since carrying excess weight alters how our bodies produce and manage lipoproteins and triglycerides, another type of fat we use for energy.
Excess bad cholesterol and high triglyceride levels can narrow arteries and reduce blood flow, increasing the risk of heart disease, heart attacks, and strokes. Research shows that improvement in total cholesterol levels, LDL cholesterol, and triglycerides is evident with just a 5% weight loss.
2. **Lower Blood Pressure**
Excess weight is associated with high blood pressure in several ways, including changes in how the sympathetic nervous system, blood vessels, and hormones regulate our blood pressure.
Essentially, high blood pressure causes the heart and blood vessels to work harder and less efficiently, leading to damage to arteries over time and increasing the risk of heart disease, heart attacks, and strokes. Losing 5% of body weight improves both systolic and diastolic blood pressure. A review of 25 trials on the impact of weight reduction on blood pressure found that for every kilogram lost, blood pressure improved by one point.
3. **Reduced Risk of Type 2 Diabetes**
Excess body weight is the primary modifiable risk factor for type 2 diabetes, especially for individuals with a lot of visceral fat around the abdomen.
Carrying this excess weight can lead fat cells to release inflammatory chemicals that disrupt how our bodies regulate and use insulin produced by the pancreas, resulting in elevated blood sugar levels.
If not carefully managed, type 2 diabetes can lead to severe medical conditions, including damage to the cardiovascular system, major organs, eyes, and nervous system. Research indicates that losing just 7% of body weight reduces the risk of developing type 2 diabetes by 58%.
4. **Reduced Joint Pain and Risk of Osteoarthritis**
Carrying excess weight can lead to joint inflammation and damage, making us more susceptible to osteoarthritis.
Studies show that being overweight doubles a person's risk of developing osteoarthritis, while obesity increases the risk fourfold.
Weight loss alleviates this pressure on our joints. In one study, every kilogram of weight loss resulted in a fourfold reduction in the load on the knees with each step during daily activities.
