Contrary to what people popularly believe, you don’t have to reduce your weight to a level you were in your teens. Losing just a few kilos can make a big difference to your health. That is just a reduction of 5% of your body weight can improve all kinds of health problems and make you feel younger and better too.
Good for joints
A few extra Kgs adds heavy pressure on your knees and other lower body joints. This kind of pressure will wear-off the joints quicker than expected. The extra fat in the body also results in inflammation. Losing a little bit of weight can ease these effects. If you can do it, then it is assured that you are less likely to get arthritis later in life.
Keep away cancer
A study showed that women who lost at least 5% of their weight drastically lowered their chances of getting breast cancer. We cannot claim the same about other types of cancer, but some good changes do happen. Like those people who shed weight have lower levels of those hormones like estrogens, insulin and androgens, which trigger cancer.
Prevent diabetes
If all other indications are that you are a likely candidate to get diabetes, weight loss actually prevents or delays it by few years. If you are already diabetic then losing weight can help you tale less medications, keep blood sugar under control and very much lower the odds of other health problems that results from diabetes.
Raises good cholesterol
Lowering the LDL or bad cholesterol can be done with a healthier diet and some medications. But it’s almost impossible to raise the levels of good cholesterol or HDL. Exercise and losing body weight can get you into the ideal HDL range that is above 60 mg/dl. This also lowers the risk of heart disease.
Control blood pressure
When you are overweight then it makes the blood push harder against the artery walls. It also makes the heart work harder. This blood pressure can be lowered when your trim 5% from your body weight. You can cut your salt, eat plenty of vegetables, fruits and low-fat dairy and this will help lower the blood pressure substantially.
Have good sleep
Many studies have shown that not getting enough sleep can make you obese. You can lose the excess weight and automatically you’ll find yourself sleeping well. Sleeping should not be overdone but in moderation and a timely manner to reap the benefits of good health.
How to lose weight?
Losing weight is possible through a two step conditioning. The first one is eating a proper diet and the second is having a regular exercise schedule. For the diet part fill half the plate with fruits and vegetables, keep proteins lean and unprocessed and fat trimmed, replace white bread and rice with whole grains and oatmeal.
To lose weight through exercise at least 30 minutes daily including walking can support it with strengthening exercise like pushups and doing light weight training.