1st Revision: 
2nd Revision: Weight loss has numerous benefits for overall health and well-being. It can improve heart health, reduce the risk of developing serious long-term conditions like diabetes and high blood pressure, and even improve mental health. In this article, we discuss the benefits of weight loss on health and strategies for successful and sustainable weight loss. Whether you’re looking to lose a few pounds or make a significant change to your body weight, understanding the benefits of weight loss on health can help motivate you to reach your goals.
Why lose weight?
There are a number of reasons why you might want to lose weight. One reason is for health reasons. Being overweight or obese can increase the risk of many health problems, including heart disease, diabetes, high blood pressure, and certain types of cancer. Losing weight can help you reduce these risks and improve your overall health.1
Another reason might be cosmetic or appearance-related reasons. Some people may feel self-conscious about their weight and want to lose weight to feel more comfortable and confident.
Finally, losing weight can also have practical benefits. For example, it can make engaging in physical activity easier and improve mobility and flexibility. It can also make it easier to find clothes that fit well and feel comfortable.
What is the importance of losing weight?
Losing weight can have several important benefits for your physical and mental health. According to the Centers for Disease Control (CDC) and the NHS, the proportion of severely overweight individuals in the United States and the United Kingdom has increased tremendously in recent years and as such, this issue is as important as ever. It's important to note that losing weight, healthily and sustainably, through a combination of diet and exercise is advised. Crash diets and other unhealthy weight loss methods can negatively impact health and are unlikely to be sustainable in the long term.
Weight loss can reduce the risk of being diagnosed with a range of noncommunicable diseases, including but not limited to:
- Heart Disease and Stroke
- Diabetes
- Musculoskeletal disorders such as osteoarthritis
- Some cancers including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon
The risk of getting such noncommunicable diseases raises with increases in body mass index (BMI).
Benefits of weight loss
Health benefits
Maintaining a healthy weight helps your overall health and well-being. In fact, according to the World Health Organization 2016, over 650 million people worldwide are estimated to be obese, and 1.9 billion adults are estimated to be overweight.
Losing excess weight can provide numerous health benefits, including:
- Reducing the risk of heart disease: Carrying excess weight puts extra strain on the heart, increasing the risk of heart disease and stroke. Losing weight can help lower blood pressure and cholesterol levels, reducing the risk of these conditions
- Improving diabetes management: Weight loss can improve blood sugar control in individuals with type 2 diabetes and can help to improve insulin sensitivity, potentially reducing the need for medication
- Reducing the risk of certain cancers: Being overweight or obese has been linked to an increased risk of several types of cancer, including breast, colon, and endometrial cancer
- Improving sleep: Carrying excess weight can lead to sleep apnea, a condition in which breathing is briefly and repeatedly interrupted during sleep. Exercise can help improve sleep quality and reduce the risk of sleep apnea
- Improving mobility: Excess weight can lead to joint pain and mobility issues. Losing weight can help reduce the strain on joints and improve mobility
- Reducing the risk of osteoarthritis: Excess weight puts extra strain on the joints, increasing the risk of osteoarthritis. Losing weight can help reduce the risk of this condition
- Improving fertility: Being overweight or obese can affect fertility in both people assigned male or female at birth. Losing weight can improve fertility and increase the chances of a successful pregnancy
- To improve respiratory health: Being overweight can strain the respiratory system, making breathing harder. Losing weight can help to improve respiratory function and reduce the risk of respiratory problems
Losing weight requires a combination of a healthy diet and regular physical activity. It's important to consult with a healthcare professional before starting any weight loss program to ensure it is safe and appropriate for your individual needs. With dedication and effort, the health benefits of weight loss can be significant and long-lasting.
Lifestyle benefits
You will benefit from the several lifestyle benefits of losing weight if you are determined to lose some pounds. Findings from a study on the impact of weight change on various quality-of-life factors showed that a reduction in weight leads to the following benefits listed below.2
- Improved physical performance: Losing weight can make it easier to engage in physical activities, such as sports and exercise, and can improve physical endurance
- Improved mobility and flexibility: Being overweight can make it harder to move and be flexible. Losing weight can help to improve mobility and flexibility, making it easier to perform everyday tasks and activities
- Improved self-esteem and body image: Losing weight can positively impact self-esteem and body image, helping people feel more confident and comfortable
- Improved sleep: Losing weight can help to improve sleep quality and reduce the risk of sleep problems, such as sleep apnea
- Improved social life: Losing weight can make engaging in social activities easier and improve social relationships
- Decreased depression and anxiety: The more weight you lose, the better your improvement in overall well-being and mental health, according to another study.3 When you identify yourself as overweight or obese, it may result in negative emotions, which improve as you lose weight
Remember that these benefits are most significant when weight loss is achieved healthily and sustainably through diet and exercise.
Weight loss and relationships
Losing and maintaining a healthy weight can have many health and lifestyle benefits, including improving physical health, increasing energy levels, and boosting self-esteem. However, the process of losing weight can also have an impact on your relationships with others. Here are a few things to consider.3
- Communication is key: If you're trying to lose weight, it's important to communicate your goals and the changes you're making to your diet and exercise routine with your loved ones. This can help them understand and support you, and it can also prevent misunderstandings or conflicts
- Expect some adjustments: As you change your diet and exercise habits, it may take some time for your loved ones to adjust. They may also need to make some changes to their habits, such as eating meals together at different times or finding new activities to do together
- Seek support: Having a supportive network of loved ones can be helpful to encourage and motivate you when working towards your weight loss goals. Consider enlisting the help of a spouse, family member, or close friend to help keep you on track
- Be patient: Losing and maintaining a healthy weight takes time and effort. It's important to be patient with yourself and your loved ones as you work towards your goals. Remember to focus on the positive changes you make for your health rather than stressing over the numbers on a scale
Healthy weight loss tips
Changing lifestyle habits such as weight loss takes time and patience. The process is unique to each individual, with weight loss journeys and results varying from person to person. Here are a few tips for healthy weight loss.3,4
- Eat a balanced diet: A healthy diet should include a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to restrict the intake of processed and sugary foods where possible
- Get enough sleep: Adequate sleep is important for maintaining a healthy weight. Lack of sleep can lead to weight gain and difficulty losing weight. Set a goal for 7-9 hours of sleep per night
- Stay hydrated: Drinking enough water is important for maintaining a healthy weight. Water can help fill you up, so you may be less likely to eat as much. Aim for 8-12 cups (or 1.5L) of water per day
- Incorporate physical activity: Regular physical activity can help you lose weight and maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week (25 minutes of moderate exercise per day)
- Keep track of your progress: Tracking your progress can help you stay motivated and see how far you've come. Consider keeping a food diary or a fitness tracker to monitor your progress
- Seek support: It can be helpful to have a support system for loved ones to encourage and motivate you as you work towards your weight loss goals. You may also consider working with a healthcare professional or a registered dietitian to help you develop a healthy weight loss plan
- Identify temptations: Discover what environments or social activities may keep you from meeting your goals and use creative strategies to help keep you on track
Summary
In conclusion, the benefits of weight loss on health are both numerous and significant. Losing excess weight can improve blood pressure, cholesterol levels, and blood sugar control, reducing the risk of developing chronic diseases such as heart disease, diabetes, and stroke. Weight loss can also lead to improved mobility, reduced joint pain, and improved quality of life. It is important to remember that while weight loss may not be easy, the long-term health benefits are well worth the effort. By adopting a healthy diet and regular physical activity, you can achieve a healthy weight and enjoy the numerous health and lifestyle benefits that come with it.
References
- Wood GC, Bailey-Davis L, Benotti P, Cook A, Dove J, Mowery J, Ramasamy A, Iyer N, Smolarz BG, Kumar N, Still CD. Effects of sustained weight loss on outcomes associated with obesity comorbidities and healthcare resource utilization. PLoS One. 2021 Nov 3;16(11):e0258545.
- Swencionis C, Wylie-Rosett J, Lent MR, Ginsberg M, Cimino C, Wassertheil-Smoller S, et al. Weight change, psychological well-being, and vitality in adults participating in a cognitive–behavioral weight loss program. Health Psychology [Internet]. 2013 [cited 2022 Dec 19];32(4):439–46. Available from: http://doi.apa.org/getdoi.cfm?doi=10.1037/a0029186
- Overweight and obesity - management | nhlbi, nih [Internet]. [cited 2022 Dec 19]. Available from: https://www.nhlbi.nih.gov/health/overweight-and-obesity/management
- Gardner J, Kjolhaug J, Linde JA, Sevcik S, Lytle LA. Teaching goal-setting for weight-gain prevention in a college population: Insights from the CHOICES study. J Health Educ Teach. 2013;4(1):39-49. [cited 2022 Dec 19]
