Veggie Blog

Losing weight is hard, so it helps to know what is in it for you. The reasons go well beyond looking different. Carrying extra weight raises the risk of several serious conditions, and for many people even a modest loss makes a measurable difference. Here are the main benefits, with what the research says and what it does not.

Does it help your heart and blood pressure?

Yes, it is likely to. The National Institute of Diabetes and Digestive and Kidney Diseases explains that having overweight or obesity raises your risk of high blood pressure, high cholesterol and high blood sugar, all of which can lead to heart disease. Losing weight may help lower your blood pressure and other risk factors for stroke. Weight is only one of the factors involved, so keep an eye on your cholesterol numbers as well. Our post on what you can do to lower your cholesterol gives practical steps.

Does it help with type 2 diabetes?

It does. Nearly 9 in 10 people with type 2 diabetes have overweight or obesity. For people at risk of developing the condition, the NIDDK says that losing at least 5 to 7 percent of starting weight may prevent or delay it. For a 200-pound person that is about 10 to 14 pounds. If you already have diabetes, regular activity and weight loss can improve blood sugar control. Do not change your diabetes medicine on your own, though. Ask your doctor, because doses may need to be adjusted as your weight falls.

What about cancer?

The National Cancer Institute says that people with overweight or obesity are at greater risk for at least 13 types of cancer, including cancers of the endometrium (the lining of the uterus), colon and rectum, kidney, and the breast after menopause. That does not mean that every person who is heavier will get cancer, and it is less clear how far weight loss lowers that risk. Studies on this are harder to interpret, since people who lose weight differ in other ways from those who do not. Still, avoiding weight gain and staying active are sound choices.

Can it ease sleep apnea and joint pain?

Often, yes. Sleep apnea is a condition in which your upper airway becomes blocked and you stop breathing for short periods while you sleep, which is why people snore loudly and feel sleepy in the daytime. The NIDDK says that losing weight may help reduce sleep apnea or make it go away. Extra weight also puts pressure on the knees, hips and lower back, and losing weight may decrease that stress and lessen inflammation in the body, which can help osteoarthritis. A small loss may even ease fatty liver; the NIDDK notes that losing at least 3 to 5 percent of your body weight may reduce fat in the liver.

How much do you need to lose?

Less than most people think. Experts recommend an initial goal of 5 to 10 percent of your starting weight within six months. That is about 10 to 20 pounds for someone who weighs 200 pounds, and it is enough to bring health benefits. Aim for slow, steady loss, and talk to your doctor before you start, especially if you have a health condition. Rapid loss has its own risks, such as gallstones. For practical advice, take a look at eight habits that work for losing weight and how to fit exercise into weight loss. If a plan makes big promises, check it against our list of warning signs of a fad diet.