Excess weight can often be associated with obesity health risks that impact an individual’s quality of life and wellbeing. Thankfully, even a modest amount of weight loss can mean immediate health benefits, potential reversal of negative effects of obesity on health and improved outcomes of obesity related diseases. Here, we’ve broken down the benefits you may see when you lose 5%, 10%, 15% or more of your body weight.
Weight management to tackle obesity health risks
Weight loss can dramatically improve overall health, alleviate symptoms and lower risk of developing obesity related diseases such as cardiovascular disease, type 2 diabetes and more.
Hear more from experts on the benefits of weight loss in this video
So how much weight do you need to lose to lessen obesity health risks and reap the benefits?
While everyone’s weight goal is different and dependant on individual health concerns, significant health benefits show at around 5% loss of initial body weight. Weight loss of 10-15% is associated with even more improvements. Expand the accordions below to learn about the benefits that come with each percentage.
Obesity health risks and 5% weight loss:
Lower risk of developing type 2 diabetes
Losing up to 5% of your body weight can significantly lower your risk of developing type 2 diabetes, a common obesity complication. A lifestyle change program recognised by the Centers for Disease Control and Prevention (CDC) demonstrated a reduced risk of 58% in individuals who achieved weight loss of 7%.
Ease osteoarthritis of the knee
In people over 60 living with overweight or obesity, an average weight loss of 5.7% eased osteoarthritis of the knee. Participants had less knee pain and discomfort, improved mobility and better overall knee function. Moreover, an average weight loss of 5.1 kg in people living with obesity showed to lower the risk of developing osteoarthritis by over 50%.
Improve heart health and cardiovascular disease risk factors
Living with overweight or obesity can lead to many serious health conditions and increase the risk of heart attack, stroke, and vascular diseases. Factors such as blood pressure, cholesterol, and blood sugar levels are impacted by weight and thus can contribute to heart disease. Data shows that losing 5-10% of initial body weight results in significant improvement in hemoglobin A1c, triglycerides, blood pressure, and LDL cholesterol. It's important to note that maintaining weight loss has ethe same impact on people, regardless of their baseline BMI category. Improvements in cardiovascular risk factors continue the more weight is lost.
Lower chronic inflammation
There are obesity health risks related to your immune system. Obesity is associated with activating the immune system, stimulating chronic low-grade inflammation and having a negative effect on immunity from infection and progression of chronic disease.
Losing weight can lead to fewer pro-inflammatory markers called cytokines in the blood for people living with overweight or obesity. This can play an important role in preventing chronic diseases.
Fewer cancer risk factors
Post-menopausal women taking hormone therapy face higher risk of developing breast cancer.
In a clinical trial of post-menopausal women living with overweight or obesity, a weight loss of at least 5% lowered serum concentrations of estrogen and other potential breast cancer biomarkers. Similarly, a separate study confirmed lower levels of inflammatory biomarkers in post-menopausal women living with overweight or obesity who lost 5% or more of their body weight. This suggests that even a modest degree of weight loss could have a notable effect on breast cancer risk.
Longer and better sleep
Carrying excess weight can affect the quality of your sleep. In research performed by John Hopkins University, people living with overweight or obesity noted sleep-related problems such as:
- Daytime fatigue
- Restless sleep
- Use of sedatives to aid sleep.
The study found that losing body fat, especially around the stomach, was critical to improving sleep quality.
In a study by the University of Pennsylvania, adults living with overweight or obesity who lost 5% or more of their initial body weight had longer, better sleep within 6 months. Those who initially reported mild or greater symptoms of depression also saw improvement in their overall mood over a short- and long-term period.
See this article for our tips on getting longer, better sleep.
Improve polycystic ovary syndrome (PCOS) symptoms
Obesity has been shown to disrupt fertility in women through various biological pathways.
One study reported that PCOS patients living with obesity improved their menstrual cycles, ovulation, and fertility after following a low-calorie diet. During this study, participants who lost at least 5% of their body weight conceived spontaneously. The authors concluded that losing weight was an effective approach for PCOS patients who were infertile and overweight.
In a separate study, 80% of women living with obesity and PCOS who lost over 5% of their weight through a low glycemic diet experienced clinically significant improvements in their reproductive function.
Ease rheumatoid arthritis
Having excess fat tissue creates inflammatory mediators that affect your joint tissues. This can lead to more inflammation and pain associated with rheumatoid arthritis (RA).
Living with obesity also lowers the likelihood of achieving sustained remission (no RA symptoms or having symptoms under control) in response to antirheumatic drug treatment by 47%.
In a retrospective study, researchers analysed data from RA patients over several years. 67% of the participants were living with overweight or obesity. Losing 5 kg or more was associated with significant improvements in RA, such as joint tenderness, pain, and function. The researchers noted that participants benefitted when they lost any amount of weight but experienced more positive effects in joint tenderness, pain, and function the more weight they lost.
Improve non-alcoholic steatohepatitis (NASH) signs
Losing weight has been noted to reduce signs and symptoms of NASH.
During a 52-week study, NASH patients who lost up to 5% body weight experienced notable health improvements, such as:
- reduction of fat in the liver
- resolution of steatohepatitis (25%)
- lower non-alcoholic fatty liver disease activity scores (47%)
- regression of fibrosis (19%)
However, the greatest benefits were observed in patients who lost 10% or more of their body weight:
- the highest rates of NASH reduction
- NASH resolution (90%)
- fibrosis regression
How does losing weight improve your health?
See how losing 13% of your body weight can lower your risk of developing certain obesity-related complications.
Obesity health risks and 10% weight loss
In a recent study of people living with overweight or obesity in the UK, people with a median weight loss of 13% experienced reduction of obesity health risks, including less risk of:
- type 2 diabetes (41%)
- sleep apnoea (40%)
- hypertension 22%
- dyslipidemia (19%)
- asthma (18%)
These are some of the benefits you can expect when you lose 10% or more of your body weight.
Lower blood pressure
A study found that participants who lost 10–15% of their initial body weight had clinically significant improvements in their blood pressure.
Participants living with overweight or obesity with type 2 diabetes experienced an average decrease of 9 mmHg in their systolic blood pressure. They also benefited from significant improvements in other cardiovascular disease risk factors.
A meta-analysis of randomized controlled trials showed that a 1 kg loss in body weight was associated with an approximate 1mmHg reduction in blood pressure. This emphasizes the importance of weight loss in preventing and treating hypertension.
Improve lipid parameters
Losing 15% or less of your body weight helps lower concentrations of “bad” LDL-cholesterol, triglycerides, and total cholesterol levels.
In a meta-analysis of more than 70 randomized-controlled trials, losing weight through lifestyle, pharmacologic, and/or surgical interventions was associated with statistically significant changes in serum lipids.
Improve gastroesophageal reflux disease (GERD) symptoms
GERD symptoms improved in men who lost 10% or more of their body weight and women who lost 5-10% of their body weight.
Because 37% of people living with overweight or obesity have GERD symptoms, researchers noted that losing weight could help the majority of participants resolve their symptoms.
Less joint pain in knee osteoarthritis
In a study of people living with obesity with knee osteoarthritis (OA), losing an average of 13.5% of body weight resulted in notable benefits, including:
- 7% lower force on the knee joint during activity (knee joint loading)
- 13% lower load on the knee when you take a step (axial impulse)
- 12% reduction in the internal knee abductor moment (KAM)
Patients experienced improvement in mobility and had less pain when active.
In a randomized clinical trial on the effects of a rapid weight loss diet on people with knee OA, researchers found that losing 10% of body weight improved physical function by 28%.
Lower cancer-related risks
Developing certain cancers (including colorectal, pancreatic, kidney, ovarian and post-menopausal breast cancer) has been linked to having excess fat and is an obesity health risk.
A study with post-menopausal women found that losing more than 9 kg of initial body weight lowered the risk for certain cancers (such as breast, endometrial, and colon). These participants were 11% less likely to develop cancer compared to those who didn't lose the same weight.
Increase in sexual satisfaction
Higher BMI is linked to impairments in sexual quality of life, especially in women and candidates for gastric bypass surgery. People living with obesity reported significant improvements in their sexual quality of life when they lost an average of 13% of their body weight. They reported feeling more attractive and having a stronger sex drive. Most of the improvement was seen in the first three months after the participants lost an average of 11.8% of their body weight.
One study was conducted on erectile function in men living with overweight or obesity and type 2 diabetes. Participants undergoing weight loss treatment lost an average of 9.9% of their body weight. A higher percentage of these participants maintained or improved their erectile function during the study.
Another study was conducted on women living with obesity and type 2 diabetes. They reported that intensive lifestyle intervention with a weight loss of around 7.6 kg improved their sexual function.
Fewer post-menopause symptoms
Researchers studied post-menopausal women participating in a nutritional program designed to lower dietary fat and increase fruit, vegetable, and fibre intake. Women who lost at least 10% of their weight were more likely to have fewer or no menopause symptoms like hot flashes and night sweats over one year.
Reduce risk of sleep apnoea
Weight loss is often recommended as a treatment for obstructive sleep apnoea (OSA). OSA is a potentially serious condition that causes occasional stops in breathing during sleep.
Researchers followed people with OSA and type 2 diabetes and found that the severity of OSA was reduced after weight loss. Participants who lost 10 kg or more (approximately 10% of the average body weight of participants) experienced the greatest reduction in OSA symptoms.
Another study found that a 10% weight loss was effective in managing participants sleep-disordered breathing, leading to a more restful night’s sleep.
Reduce episodes of urinary incontinence
Weight loss can lead to fewer episodes of urinary incontinence.
Women living with overweight or obesity and who had urinary incontinence showed notable improvements after a 6-month weight loss programme including diet and exercise. With an average weight loss of 8% of body weight, participants had 47% fewer urinary incontinence episodes. This was compared to 28% of participants who did not manage weight. Overall, more women in the weight loss group reported clinically significant outcomes. In some cases, the number of incontinence, stress incontinence, and urge incontinence episodes was reduced by 70%.
Being overweight has been negatively linked with cognitive function. Similarly, living with obesity in mid-life has been linked with an increased risk of dementia and Alzheimer's disease.
When overweight post-menopausal women were put on a diet for 6 months, losing an average of 9.2% of their body weight, researchers observed significant improvements in their episodic memory.
Obesity health risks and 15% or more weight loss
Stronger immune system
A 5-10% weight loss can lead to fewer inflammation-causing immune cells and further loss leads to even bigger improvements.
A clinical trial investigated the effects of weight loss on immune cells in people with a BMI over 35 kg/m2 and who had type 2 diabetes or prediabetes. Participants lost an average of 13.5% of their body weight and improved their anti-inflammatory immune balance.
Post-menopausal women living with overweight or obesity who lost more than 15% of their body weight showed tripled vitamin D levels during the study, regardless of their diet. Vitamin D helps with reducing inflammation, influencing cell growth and immune function.
In a study by the Institute of Medicine at Gothenburg University, researchers observed adults living with obesity over an average period of 10.9 years. Participants lost an average of 18.3% of their body weight from surgical treatment. This led to 24% less mortality over the study period.
Fewer sugar cravings
Individuals with overweight or obesity have more frequent cravings for high-calorie and high-processed foods during the day and outside mealtime.
A study of women living with overweight or obesity showed weight loss of around 14.6% caused less preference for sugary foods, less cravings and better appetite regulation.
Learn about why we crave sugar and other unhealthy food here.
Lower risk of chronic diseases
While risk factors for certain chronic diseases improve with modest weight loss, there are further benefits to be gained. Health factors such as blood pressure and lipid concentrations in the blood have a linear relationship with weight loss.
Losing more weight can improve health markers related to chronic diseases. It lowers risk factors for conditions such as heart disease, stroke, and diabetes. Losing 10-15% of your body weight increases your likelihood of relieving symptoms of conditions such as obstructive sleep apnoea and non-alcoholic steatohepatitis
There isn't an instant fix to losing weight. As you try to manage weight, embrace patience and a long-term mindset. Health isn't just about a number on a scale. You may experience improvements in your quality of life connected to lowering your obesity health risks.
Many of the health benefits from weight loss are gradual and develop over time. Health is a long-term lifestyle, not a sprint to the finish. The path to a healthier lifestyle can be hard to navigate, but remember that the journey of a thousand miles begins with a single step. Embracing small changes now can have a huge effect on your future.
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