Small Loss in Weight, Big Difference to Health

Although it is a widely communicated fact that being overweight increases your risk of developing a number of serious health conditions, what isn’t so well known is how even small a loss in weight can make a big difference to your overall health!

Recently, there have been a number of scientific studies published that reveal a small loss in weight (5-10% of initial weight) results in significant improvements in blood cholesterol blood pressure and blood sugar control. For example, those who are considered overweight at 80kgs, will be significantly healthier just 4 to 8kgs lighter. Also, these small reductions in weight reduce the risk of osteoarthritis and risk of contracting some cancers and other chronic diseases.

 

A recent study (involving 500 men and women at risk for type 2 diabetes) showed that the onset of diabetes in this group was avoided during the study when subjects achieved these 5 outcomes:

1. Weight loss of 5-10%
2. 30-45minutes of physical activity on 4 – 5 days a week
3. Low fat diet (<30% total calories)
4. Low saturated fat intake (<10% total calories)
5. 15g fibre per 1000 calories (for example 1 medium apple = 3g fibre, 1 slice of wholemeal = 2g fibre, ½ cup of mixed vegetables = 4g fibre and 2 tablespoons of muesli = 3g fibre)

While these 5 simple actions led to an avoidance of type 2 diabetes in this study, they may look like ominous changes to some (particularly those who may have attempted this sort of lifestyle change in the past). However, with diabetes being a key contributor to death and disability around the world the benefit of these changes far outweighs the challenge of implementing them.

While it’s clear that small amounts of weight loss results in many long term health benefits, taking the first step can be difficult. Before attempting to lose weight, exercise more, decrease fat and increase fibre in your diet, consult a dietitian. Their expert advice will help to ensure you’re your on the right track. Remember it only takes 5 – 10% of your initial weight to make some dramatic health improvements.

Adapted from: LaFontaine, TP. Roitman, JL.http://www.vhct.org/case2500/benefits.htm

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