Small Amount of Weight Loss, Big Payoff

“I want to lose a lot of weight, fast.” This widespread desire helped the weight loss industry rake in 6.3 billion dollars in 2015. While quickly shedding pounds may be appealing, it is often unsustainable. Additionally, this mindset does not encourage the celebration of achieving modest weight loss goals, even though research shows that reaching smaller goals can have a big payoff. In fact, recent research demonstrates that losing five percent of body weight can have a profound impact on your health.

Researchers randomly assigned 40 obese adults to either a weight maintenance program or a weight loss program with the goal of losing 5, 10 or 15 percent of their body weight. The researchers looked at whole body, organ systems and cellular systems before and after weight loss. The 19 individuals in the weight-loss group who were able to lose at least five percent of their body weight produced more insulin, increased their insulin sensitivity, and decreased total body fat and fat in the liver. These significant changes indicate the benefits of modest weight loss -- a five percent change may lead to improved heart and liver function and a lower risk for developing type 2 diabetes. Nine of the study participants continued to lose weight until reaching 15 percent weight loss; these participants did benefit from further improvements in insulin sensitivity in muscle tissue.

Bottom Line: While it may be tempting to set big weight loss goals, aiming to lose too much, too quickly can end up being discouraging and unsustainable in the long term. Set yourself up for success by aiming for smaller, achievable amounts of weight loss and reap the health benefits. Reaching five percent of weight loss -- 10 pounds instead of 20 pounds, for example -- can reduce your risk for chronic disease. Don’t forget to celebrate your progress along the way -- no matter how big or small it is. Every step you take towards a healthier lifestyle is one more step towards a big health payoff. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.