When discussing weight loss and health, a lot of people usually think it’s about losing 20-30kg. However, little changes can have big impacts. However, you don’t have to slim down to your high school size to get real health benefits. Losing just a few kilos makes a big difference. 5% of your body weight – just 5kg for a 100kg person can improve all kinds of health problems.
Here are a few ways this ‘tiny’ bit of weight loss can help you:
1. Relieve joint pains.
An extra 5kg, for instance, can add a lot of pressure on knees and other lower body joints. That can wear them out quicker. Extra fat can also cause inflammation — when chemicals in your body damage your own tissues over time, including your joints.
2. Prevent Type 2 Diabetes
If you’re more likely to get the condition, weight loss is one of two ways to prevent or delay it. The other is moderate exercise — 30 minutes on 5 days a week. E.g.: If you weigh above 70kg, you could lose just 5kg to get the benefit.
If you already have diabetes, losing that weight can help you take less medication, keep control of your blood sugar, and lower the odds that the condition will cause other health problems.
3. Weight loss improves good cholesterol levels
You can lower your LDL or “bad” cholesterol with healthier food and medications. But it can be difficult to raise levels of the “good” kind of cholesterol, HDL without exercise and losing body fat.
The good cholesterol, HDL is the type that clears bad LDL from your blood, so the more you have, the better. Exercise and losing body fat can get you into the ideal HDL range: above 60 mg/dl, which lowers your odds of having heart disease.
4. Reduce high blood pressure
Extra body weight makes your blood push harder against your artery walls. That makes your heart work harder, too. You can lower the pressure by about 5 points if you trim 5% from that number on the scale.
If you cut your salt and eat plenty of vegetables, fruits, and low-fat dairy, may lower it even more.
5. Stop Sleep Apnoea
People who are overweight gain extra tissue in the back of their throat. When their body relaxes during sleep, that tissue can drop down & block the airways, causing breathing problems during sleep.
Sleep apnoea has been linked to all kinds of health problems, especially for the heart and slimming down a little can often help.
What to do:
a. While there’s no one perfect diet to help you slim down, there are some basic rules. Eat more fruits and vegetables. Keep your protein lean and unprocessed: Choose meats trimmed of fat, and eat seafood, beans, nuts, and seeds.
b. Also replace refined grains like white bread and white rice with whole grains like multigrain bread, brown rice, and oatmeal.
c. Finally, you should be getting 30 minutes of moderate activity — a bike ride or brisk walk — on at least 5 days a week simply to stay in good health.
The point here is that you do not have to make radically big moves to positively impact your health. Small, consistent changes have a huge role to play and in the long run, you’ll find yourself living healthier.
Do have a wonderful day.