When they think of losing weight, many people set a weight goal – to go back to 65 kg, for example – and they are only satisfied when they reach the goal, which does not have to happen. try, since reaching the goal, sometimes. It is necessary to 30kg, 40kg, 50kg – which takes time and is not always easy.
But know that, considering a healthy lifestyle, lower body fat is the reason for the celebration. Studies have shown that health benefits are evident with a reduction of 5% to 10%, such as improving mental health, reducing the risk of heart disease. and some cancers, improve better sleep and increase personal and sexual sleep. , along with an increase in energy.
Here are some of the benefits you can get from reducing that 5% to 10% of your weight.
blood sugar improves
Adipose tissue (body fat) triggers an inflammatory process that, in excess, interferes with the function of insulin – which carries sugar from the arteries into the brain. Studies show that a 5% reduction in body weight improves blood sugar-glucose levels, which in turn can lead to infections.
Weight loss improves insulin secretion in patients with type 2 diabetes. In addition, studies show that a reduction of 5% to 10% can lower the markers used to track and monitor blood sugar (glycated hemoglobin or A1C).
Another condition is seen with weight gain. In this case, the pancreas produces more than insulin. In this case, high levels of hormones are needed because the tissue resists its effects. When a person has insulin resistance, high levels of insulin in the blood cause high levels of fat, especially in the hips, poor cholesterol levels and sometimes a change in some of the drugs. hormones in women. A slight drop is already able to lower insulin levels and thus help to reverse these conditions.
Improving the cardiovascular system
Weight gain is associated with 25% to 30% of patients with high blood pressure – which increases the risk of complications such as heart disease and stroke. When losing 5% to 10% of weight, blood pressure (both systolic and diastolic) decreases by an average of 5 mmHg – it is worth remembering that for this there must be a change in performance. live with a low-salt, rich diet. in vegetables and legumes, fruits and low-fat foods. Thus, there is an improvement of the arteries, lowering the blood pressure in the arteries and, in this way, the heart does not have to work hard to pump blood through the body.
Improves sleep apnea
People who are overweight are more likely to suffer from this condition – a problem caused by disturbed breathing during sleep, which leads to a lack of oxygenation. This causes fatigue and tiredness during the day. It is also responsible for making some diseases less responsive to treatment, such as hypertension. Weight gain can lead to fat deposits in the neck, which can clog arteries.
It has been shown that 5% to 10% of weight loss can improve sleep apnea, and sometimes, if the apnea is not too severe, one can cut out the CPAP breathing machine. However, further research is needed. Studies show that losing 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea to moderate.
Respect, energy and sexual desire
A 2014 review examined 36 studies to determine the psychological effects of weight loss. Researchers have found that there is a similar improvement in the body, self-esteem and well-being of people who lose weight. Plus, since losing weight can improve sleep, you can feel stronger during the day.
Excess weight also makes your body work harder to move. So losing a few pounds means you use less energy to move, improve breathing, which can make you feel stronger.
These conditions go a long way toward improving sex drive, and while research on the relationship between obesity and sex drive is still relatively new, studies show that weight gain increases the rate of obesity. sex hormone-binding globulin (SHBG) in the blood, lowering free testosterone. level, as a result, libido.
In studies that examined the effects of excess weight on the cells of the human body, it was found that obesity and especially belly fat cause a variety of substances that cause pain. in the bloodstream. This condition can cause plaque and blockage and can lead to stroke and heart attack. When weight loss reaches 10%, the level of inflammatory substances in the blood decreases and thus the risk of vascular damage is also reduced.
Reduce the risk of leukemia
According to the American Cancer Society, more body weight is believed to be the cause of about 11% of cancers in women and about 5% of cancers in men. Obesity increases the risk of many types of cancer, including: endometrial cancer, breast cancer (in women after childbirth), kidney cancer, cancer leukemia, pancreatic cancer.
The exact link between obesity and cancer is not yet known, but scientists believe that swelling due to visceral fat – which is around the vital body – is to blame. Therefore, weight loss can reduce your risk of developing these cancers.
Some people need to lose more weight to get the benefits mentioned above – so self-assessment is necessary. But more often than not, losing 5% to 10% of your body weight can lead to many health benefits, such as improving heart rate and lowering the risk of diabetes. But how do I achieve these goals?
Weight loss will be followed by lifestyle changes, diet and exercise (no secret). Be sure to find a professional to assist you in training and eating right, in addition to assessing your health.
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