Lose a Small Amount of Weight for These Big Benefits

Losing excess weight is not an all-or-nothing proposition. So if you're stalled somewhere above your goal, remember that the handful of pounds you've already lost still count toward good health.

If 30 pounds gone would be ideal, 10 gone is still an achievement. And since you're going to lose weight one pound at a time, you might as well congratulate yourself for every small step you take toward wellness.

Here's what you do for yourself when you lose just five to ten percent of your body weight:

You lower your risk of osteoarthritis. Since osteoarthritis is a degenerative disease resulting from stress on the joints, it makes sense that the less weight your joints have to bear, the less risk you run of wearing them out. In fact, every pound you lose translates into a four-pound reduction in the load you put on each knee. That's every day, all day.

You reduce your risk of diabetes. Type 2 diabetes can often be prevented by avoiding obesity. This is because fat cells, particularly in the pudge we carry around our waists, secrete certain inflammatory hormones that can wreak havoc on our insulin responses and cause blood sugars to rise. Numerous studies have shown a positive link between body mass index (BMI) and the likelihood of developing diabetes. The good news is that studies have also shown that losing a modest amount of weight can delay the development of diabetes in people categorized as high risk, or stop its development altogether.

You slash your chances of getting cardiovascular disease. Extra pounds mean higher blood pressure and high cholesterol, both of which can end up causing coronary problems and strokes. As with diabetes, the higher your BMI, the greater the likelihood that you'll fall prey to these problems. But shedding just five to ten percent of those extra pounds can mitigate the risk.

You improve your energy and confidence. Every long journey must start with a few small steps; losing and keeping off the pounds is no exception. You'll be proud of yourself for your achievements and excited when you find yourself trying on clothing that's a size smaller than you're used to. Looking and feeling better will spur you to keep going toward your goal.

Rafael Pajaro, MD, reviewed this article.


Centers for Disease Control and Prevention. "Losing Weight." Web. http://www.cdc.gov/healthyweight/losing_weight/

National Institutes of Health. "Facts About Healthy Weight." Web. http://www.nhlbi.nih.gov/health/prof/heart/obesity/aim_kit/healthy_wt_facts.htm

Harvard School of Public Health. "The Obesity Prevention Source." Web. http://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/health-effects/index.html

Hospital for Special Surgery. "Reducing Your Risk of Osteoarthritis." Web. http://www.hss.edu/conditions_reducing-your-risk-of-osteoarthritis.asp