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It’s no secret that losing weight does incredible things for your health. Dropping pounds can help you sleep better, lower your blood pressure and decrease joint pain. But just how much do you have to lose to see these—and other—benefits?
It’s not as much as you may think: Research shows that losing just 10 percent of your body weight can trigger some huge benefits. For a 200-pound person, that’s 20 pounds—an amount that many Nutrisystem members smash on their way to becoming our inspiring, Real Success Stories!
Our new, three-phase Nutrisystem Complete program is designed to help you lose that 10 percent in just six months—starting with a fully structured program in your first month, then transitioning to more flexibility (with more Flex meals) in the months that follow.
With that 10 percent gone, you’ll enjoy a host of health benefits. Here’s what the science shows about the myriad of ways your health will improve!
1. Lower Risk of Diabetes
In a study of more than 3,200 people, scientists found that losing just 6.7 percent of body weight reduced the incidence of diabetes by 58 percent. For people with impaired glucose tolerance, losing more may help even more: For every 2 pounds of body weight lost, researchers observed a 16 percent reduction in the risk of developing diabetes.
Losing 10 percent can also help if you already have diabetes. In an observational study of more than 5,000 patients with Type 2 diabetes, dieters began to see an improvement in their glycemic control when they’d lost just 2 to 5 percent of their weight. Those benefits were greater the more they lost, with those losing 10 percent of their body weight seeing huge improvements in their numbers.
2. Better Blood Pressure and Cholesterol Levels
In the same study of overweight and obese patients with Type 2 diabetes, participants who lost 5 to 10 percent of their body weight saw decreases of 5 points in both their systolic and diastolic blood pressure readings—the top and bottom numbers, respectively. They also improved their blood lipids: Their “good,” HDL cholesterol, went up by around 5 points, while their triglyceride levels dipped by 40 points. For people who lost more than 10 percent of their weight, these numbers were even better. According to the researchers, “When the analysis was restricted to those not on lipid medications, the correlation between weight loss and change in LDL cholesterol was significant but weak.”
Those improved numbers mean improved cardio outcomes: Another analysis of the same data found that people who lost at least 10 percent of their body weight in the first year of the study had a 21 percent lower risk of a major cardiovascular event, like a heart attack or stroke.
3. Sleep Apnea Can Go Into Remission!
Obstructive sleep apnea (OSA) is most commonly found in people who are overweight or obese. According to the National Sleep Foundation, “Weight loss of just 10-15% can reduce the severity of OSA by 50% in moderately obese patients.”
In a study of 264 people with Type 2 diabetes and OSA, those who followed a behavioral weight loss program and lost about 10 percent of their body weight—about 23 pounds on average—saw a decrease of 9.7 sleep apnea events per hour. Compared to another group who only received diabetes-related education, the weight losers saw three times as many participants have their sleep apnea go into total remission after a year.
4. Reduced Knee Pain
For people with osteoarthritis in their knees—the most common joint disorder in America—every pound of excess weight can add to their pain: Scientists estimate that each extra pound of excess body weight exerts a “four-fold burden” on the knee with each step.
Losing some weight may help with the pain: One study found that people who lost just 5.7 percent of their weight through diet and exercise reported less pain and improved their mobility measures, including the ability to climb stairs and walk for six minutes.
In another study on knee arthritis patients, losing 10 percent or more of body weight produced improvements in pain and knee function. It also improved systemic Interleukin-6 (IL-6) concentrations, a compound associated with the inflammation of osteoarthritis.
5. It Significantly Reduces Belly Fat
Belly fat is dangerous. According to experts at John Hopkins Medicine, “It is worse for your health than fat anywhere else in the body.” Larger waist sizes are associated with higher risks of heart disease. Deep belly fat, also known as visceral fat, surrounds the organs and is linked to high cholesterol, insulin resistance, cardiovascular disease and Type 2 diabetes.
It’s been noted that every 2 inches women add to their waists increases their risk of heart disease by 10%. Between the ages of 30 and 70 years old, women may increase their visceral fat by as much as 400%, according to the International Journal of Body Composition Research. You can help decrease your visceral fat through weight loss and exercise.
Losing just 5 percent of body weight impacts total body fat, as well as this harmful visceral fat. In one study, people who only lost 5 percent of their body weight also lost 10 percent of their overall body fat, including 9 percent of their intra-abdominal fat (visceral belly fat). People who lost 11 percent of their body weight lost even more. That group lost 18 percent of their total body fat and saw a 23 percent reduction in visceral belly fat!
A review of research published in Current Obesity Reports summarizes these findings, stating, “the take-away message from the above referenced study is that modest weight loss (5%) has multiple metabolic and cardiovascular risk factor benefits and more weight loss (11% and 16%) has even more benefits for metabolism and cardiovascular risk factors.”
Achieve your goals with our most comprehensive weight loss and wellness plan ever! Get six months of health, wellness and weight loss with Nutrisystem Complete. Get started today! >
*Always speak to your doctor before starting a new diet or weight loss program.
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