Benefits of Moderate Weight Loss & How to Maintain It

Maintaining a healthy body weight is an important goal for overall wellness. Even a small amount of weight loss, such as 2% to 5% of your total body weight, can have significant health benefits. This includes improvements in blood pressure, cholesterol levels, joint pain, and cardiovascular health.

High levels of triglycerides and high blood pressure can increase your risk for heart attack or stroke. However, studies have shown that losing just 2% to 5% of your body weight can lead to improvements in both of these health markers.

Once you lose 5% to 10% of your body weight, you may also experience a positive impact on your daily life. For example, people who are overweight or have obesity and have knee osteoarthritis report less knee pain and reduced load on their knee joints after losing an average of 6% of their total body weight.

The National Diabetes Prevention Program (DPP) focuses on lifestyle changes, including weight loss, to prevent type 2 diabetes. Studies have shown that losing 7% of body weight can significantly reduce the risk of developing this chronic disease. The DPP also emphasizes the importance of healthy eating and physical activity. Every 2.2 pounds lost cut the odds of developing type 2 diabetes during the study by 16%.

For many people, weight loss goals are often tied to appearance rather than health. However, even small amounts of weight loss can have significant health benefits. It's important to recognize and celebrate these milestones for the positive impact they have on overall well-being.

With lifestyle change, most people can lose an average of 5% to 10% of their total body weight in about 6 months. Regaining weight often means losing its health benefits. If your weight loss was the result of obesity medication or bariatric surgery, you’ll also face weight maintenance. Consistent and sustained lifestyle changes are key to maintaining weight loss.

Drinking enough water (at least 2 cups a day) can help with weight loss by keeping you hydrated and reducing your intake of high-calorie drinks. Stay away from sugary drinks and excess alcohol and opt for water instead. Limit your alcohol intake and opt for lighter options, such as one glass of wine with dinner, to support your weight loss goals.

Spacing meals out too much or eating out too often can hurt weight loss efforts. Cook at home, eat frequently, eat small portions, and minimize high-calorie rewards to maintain a healthy metabolism. Also, be mindful of alcohol intake, as its calories can add up quickly.

A sedentary lifestyle can lead to weight gain. Fit in short exercise breaks during the day, like a quick walk, to help keep a healthy weight. Sleep also plays a role: Getting too much or too little can impact hunger cues. Aim for 7 to 9 hours of quality sleep each night. To maintain weight loss, the National Weight Control Registry suggests weighing yourself weekly, having breakfast, and exercising an hour each day.