A recent study
confirms that weight loss as little as just 5% of bodyweight yields significant
health benefits including improvements in multiple risk factors for type 2
diabetes and heart disease. In the study, researchers randomly assigned 40
obese individuals – none of whom had diabetes – to different weight loss goals.
Half the group was instructed to maintain their body weight, while the other
half were asked to lose 5%, 10%, or 15% of bodyweight. Researchers found that when participants lost
5% of their body weight, their pancreas was able to better produce insulin,
cells in the muscle and fat tissue were more sensitive to insulin, and total
body fat as well as liver fat decreased.
While insulin production and insulin sensitivity in the muscles
continued to improve at 10% bodyweight loss, most health gains were realized at
the 5% weight loss mark.
What to do: If you’re struggling with obesity, it might
feel like you have to radically overhaul your entire body and lose all your
excess weight to get healthier. This is
not the case. For example, 5% weight loss for a 200 pound person is only 10
lbs. The current guidelines for treating
obesity recommend a 5-10% weight loss, and individuals often set their sights
on much greater losses. Big weight loss
targets usually set us up for failure. Remember,
maintaining just a little weight loss is much better than losing a lot of
weight and then regaining it. Try to
practice healthy behaviors that help you slowly lose weight and maintain that weight
loss.
Source:
Magkos F,
Fraterrigo G, Yoshino J, Luecking C, Kirbach K, Kelly SC, de las Fuentes L, He
S, Okunade AL, Patterson BW Klein S. Effects of moderate and subsequent
progressive weight loss on metabolic function and adipose tissue biology in
humans with obesity. Cell Metabolism,
published online Feb. 22, 2016. http://dx.doi.org/10.1016/j.cmet.2016.02.005
Adapted from
articles available at:
http://www.sciencealert.com/the-first-5-of-weight-loss-offers-the-greatest-health-benefits-in-obese-people-study-finds
https://medicine.wustl.edu/news/in-obese-patients-5-percent-weight-loss-has-significant-health-benefits/
