8 Reasons to Drop 5 Percent of Your Weight
Redbook
8 Reasons to Drop 5 Percent of Your Weight
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If you think large amounts of weight loss are necessary to feel healthier, you're wrong (in a good way!). You can get big health benefits with just a 5 percent weight loss. And the more you have to lose, the better results you'll see! To find out how much 5 percent is for you, simply take your current weight and multiply it by .05.
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You'll reduce your risk for breast cancer
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In a Yale Cancer Center study, researchers discovered that overweight or obese breast cancer survivors who lost 5 percent of their body weight showed about a 30 percent decrease in C-reaction protein (CRP) levels—a marker that is associated with a higher risk of breast cancer mortality. And if you're exercising but not hitting your weight-loss goal, you can still rest easy knowing you're making strides in reducing your CRP levels. A separate study also performed at Yale found that regular exercise (in this case, twice-weekly strength training and 2.5 hours a week of moderate-intense aerobic workouts) resulted in enough body fat reduction to lower CPR levels by 6 percent.
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You'll sleep better
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It's very common for people who have extra weight to snore when they doze off, and that snoring can interrupt your sleep cycle. Michael Breus, Ph.D., (aka the Sleep Doctor) says that losing just 5 percent of your weight is enough to reduce snoring. Relieving your body of a few pounds means there's less stress on the lungs and air passages, making for deeper, uninterrupted sleep cycles.
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You'll be more productive
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If you're hoping for a raise or a promotion, losing weight can work to your advantage—and no, it's not about improving your appearance, but improving your on-the-job performance. Researchers at Duke analyzed the behaviors of overweight or obese employees who had reduced their weight by at least 5 percent. Those who lost the weight showed higher productivity (thanks to a decrease in absenteeism), compared to those with a lesser percentage of weight loss.
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You'll lower your blood pressure
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"Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure," states Ian K. Smith, M.D., author of 12 books, including the number-one New York Times best sellers SHRED and Super SHRED. "Studies have shown that a modest amount of weight loss can lower both the top number (systolic) and diastolic pressures, reducing the risk for diseases that result from high blood pressure, like heart attack and stroke."
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You'll boost your good cholesterol
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And there's even more good-for-your-heart news: A 5 percent weight loss can raise your "good" cholesterol number—aka HDL, or high density lipoproteins. (As a general rule, the ratio of your good verses bad cholesterol—LDL or low density lipoprotein—is a more accurate indicator of your heart disease risk than just your total blood cholesterol number.) Also, according to the Obesity Action Coalition, even a 5 percent loss in body weight can decrease triglycerides, the fatty particles in the blood that contribute to cardiovascular conditions, by an average of 40 mg/dL (milligrams for every deciliter of blood). And that's a huge drop, since a healthy "normal" range is between 150 mg/dL and under 200 mg/dL.
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You'll balance your blood sugar levels
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Losing a few pounds can also minimize your chances of being diagnosed with adult-set or type 2 diabetes (especially if your ethnic background and/or your genes put you at further risk). Smith says that if you already have diabetes, a 5 percent weight loss can help to reduce the chances of further complications. So regardless of which side of the spectrum you fall on, you'll still see benefits.
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You'll be more motivated to stay on track
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"Keep in mind that weight loss is as much about victories on a scale as it is about 'non-scale victories,'" states Smith. Which means that seeing a loose gap in your jean waistline is as important to your continued success as seeing your actual number go down. And he says this visual experience can lead to less stress and a feeling of satisfaction. "Knowing you can keep the weight off is an accomplishment, and that can result in not only changing how you feel in relation to your clothes but also to the exercise and proper nutrition that helped you reach that non-scale victory."
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You'll improve your sex life
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Taking 5 percent off your weight may increase your willingness to take it all off, says Jonny Bowden, Ph.D., CNS, author of The Great Cholesterol Myth. While studies have shown that women may need to lose more in order to really rev up their engines, Bowden states that when men reduce their weight by just 5 percent it can have adirect impact on their testosterone levels (keep that in mind for your fella!). "And because the fat cells make hormones, weight loss can result in hormonal balance in both sexes, along with improving self-image and self-confidence," adds Bowden.
Getty ImagesIf you think you need to lose a lot of weight to feel healthier, you're wrong (in a good way!). You can get big health benefits with just a 5 percent weight loss. And the more you have to lose, the better results you'll see! To find out how much 5 percent is for you, simply take your current weight and multiply it by .05.