16 Surprising Health Benefits of Losing Weight
Losing weight doesn't just make you look and feel great – it comes with many health benefits you may not even be aware of. It can improve every aspect of your life, from energy levels to self-esteem.
Whether you're trying to improve your hormonal health or prevent disease, we will explore some amazing unforeseen benefits of dropping those pounds!
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16 Surprising Health Benefits of Losing Weight
It's not only your appearance that changes when you shed extra weight. Dropping those extra pounds can also have a host of health benefits!
Weight gain can put a strain on your heart, lungs, and joints, as well as increase your risk of developing certain illnesses.
But by losing weight, you may experience an improvement in these areas—and many more!
Here are 16 health benefits of achieving a healthy weight.
1. Better Hormonal Balance
Too many fat cells can increase inflammation, which is bad for hormonal balance. Losing weight helps your body balance hormones better.
One example is estrogen. When you lose weight, the excess estrogen in your body can decrease. When estrogen decreases, it can help protect you from breast cancer.
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2. Enhanced Fertility
Overweight and obese women can experience fertility issues such as irregular menstrual cycles.
But, dropping even 5-10% of total body mass often leads to an improvement in ovulation.
Weight loss can also lead to heightened fertility rates due to easing chronic inflammation caused by excess stored fat tissue.
3. Reduced Risk of Heart Disease
Overweight and obese patients have a greater risk of developing cardiovascular disease. Losing weight can help to decrease that risk.
Studies show that losing weight can lower LDL cholesterol (“bad cholesterol”) levels by up to 20%, reduce triglyceride levels, improve HDL ("good cholesterol") levels, and lower inflammation.
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4. Improved Blood Pressure
High blood pressure is a significant risk factor for heart disease and stroke. But luckily, losing weight can help here too!
According to research, people who reduce their body mass index (BMI) by 5% can lower their blood pressure readings.
5. Better Sleep Quality
Weight loss can lead to improved sleep quality. Weight loss can help you have a more restful sleep and uninterrupted sleep cycles.
Sleep improves with weight loss due to decreases in cortisol (stress hormone) levels.
Also, those with excess body weight can develop a sleep disorder called obstructive sleep apnea. This disorder occurs when your breathing stops and starts repeatedly during sleep.
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6. Increased Stamina
Overweight and obese adults report having difficulty with physical activities. They often cite fatigue and breathlessness as the primary issues.
Losing excess weight can help increase your stamina. Increased stamina will enable you to participate in activities without feeling too worn out after a few minutes.
Losing extra fat and toning muscle also helps to improve your ability to perform physical activity. Increasing your physical activity can give you more energy throughout the day.
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7. Reduced Risk of Diabetes
Research suggests that shedding 5-10% of your body weight can lower your risk of developing Type 2 diabetes.
Diabetes causes a decrease in insulin sensitivity. Decreasing your body fat means fewer cells that can cause insulin resistance, so it's less likely for diabetes to develop.
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8. Lower Stress Levels
Maintaining a healthy weight is linked with reduced stress hormone levels such as cortisol.
Reductions in these hormones can lead to greater mental clarity and reduced anxiety symptoms.
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9. Improved Joint Health
Excess weight puts additional strain on joints. This strain can lead to chronic pain.
Losing even a small amount of weight can help ease joint discomfort and reduce inflammation in affected areas.
It can also prevent further wear and tear from walking or running.
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10. Reduction in Bowel Disorders
Shedding excess pounds may help reduce the effects of certain bowel disorders such as IBS (irritable bowel syndrome) or Crohn's Disease.
The reduced effects occur because inflammation in the intestines is reduced, allowing them to function more optimally.
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11. Stronger Muscles and Bones
Excess weight can put pounds of pressure on your bones and joints, leading to serious damage over time.
Regular physical activities such as walking or running can help strengthen the muscles supporting the bones. It can also reduce the stress that contributes to bone erosion.
Loss of fat and gaining muscle through exercise will also help keep bones strong and protect against osteoporosis later in life.
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12. Improved Posture and Balance
Maintaining a healthy balance between muscle and fat encourages correct posture. Good posture reduces back pain, soreness, and fatigue over time. It also prevents future musculoskeletal problems due to improved flexibility throughout your joints.
13. Increased Confidence and Self-Esteem
Weight loss can have psychological benefits. These benefits include increased self-confidence, enhanced moods, and greater self-esteem.
14. Higher Life Expectancy
Studies show that people who have normal body weights tend to live longer lives than those who are overweight or obese. This is because lifestyle choices on diet and exercise are significant factors in how we age.
15. Boosted Happiness
Regular exercise increases serotonin levels, improving emotional well-being and enhancing self-image. This leads to more feelings of happiness.
16. Lower Cancer Risk
With regular exercise and healthy eating, individuals have an increased chance of avoiding certain types of cancers.
How Much Weight Do I Need to Lose to See the Benefits?
Your weight loss journey will not happen overnight. But the benefits of shedding those unwanted pounds can be very rewarding.
The weight you need to lose to see the positive effects depends on your current size, body composition, and overall health.
In general, even modest weight loss (3-5% of total body weight) can improve health.
Also, aiming for long-term results like a 5-10% reduction in body mass can further reduce the risk of developing certain chronic illnesses.
While reaching your weight loss goal may take time, every step in the right direction will bring you closer to improved health and well-being!
Tips to Lose Weight and Keep It Off!
The tips and tricks provided in this section are for informational purposes only. It is important to consult with a qualified health care provider before drastically changing your diet or lifestyle.
With that said, here are a few tips to help you reach your weight loss goals!
1. Set realistic goals
Establishing attainable short-term and long-term goals is important for staying motivated and achieving successful weight loss.
Aim to lose one to two pounds per week, as this is a safe and healthy rate of weight loss that can you can maintain over time.
2. Eat nutrient-dense foods
Focus on consuming whole, nutritious foods such as fruits, vegetables, whole grains, and beans. These foods provide essential nutrients and fiber to help keep you full throughout the day.
3. Reduce processed foods
Minimizing processed foods will help ensure your meals are filled with healthier options. It will also help ensure that your food contains fewer calories, sugar, sodium, and unhealthy fats.
4. Increase physical activity
Exercise is an important factor in long-term weight management. This is because it helps burn calories while also building muscle mass.
Aim for at least 150 minutes of moderate or 75 minutes of vigorous exercise each week. Also, incorporate strength training 2 to 3 times a week to help build muscle and burn fat.
Using a fitness tracker can help you track your daily physical activity and stay motivated!
5. Develop good habits
Incorporate small changes into your lifestyle, like taking stairs instead of elevators or parking farther away from stores.
These changes can help you burn extra calories without any major effort. This will make it easier to stick to your healthy lifestyle over time.
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6. Track progress
Keeping track of your progress can be invaluable for staying motivated when trying to lose weight.
Tracking your food intake through apps like MyFitnessPal can make this process easier by helping you stay mindful of what you eat throughout the day.
7. Stress Management
Managing stress levels with relaxation techniques such as yoga or meditation can help improve mental and physical health.
Stress management can also help get you motivated toward healthier habits!
8. Sleep Management
Sleeping at least hours each night is crucial for weight management success. A lack of restful sleep can increase cravings for less healthy foods.
Conclusion
If you're struggling with weight loss, particularly due to hormone imbalances, know that you're not alone. It can be challenging to navigate these issues on your own, but with the right support and guidance, you can make positive changes for your health and well-being.
Consider signing up for my hormone coaching program for women. You can learn how to manage your hormones and achieve your weight loss goals with personalized support.
Don't let your health goals feel overwhelming. Schedule a free support call with me to learn how we can work together to create a holistic plan that meets your unique needs.
If you are struggling to keep up with your goals, download our FREE wellness habit tracker!
This bundle will help you stay on top of your goals and make steady progress toward your desired outcomes!
