Hello! Coach Danielle back to talk to you today about the health benefits of weight loss.
Many Americans struggle with losing weight, but you do not need to lose a ton of weight to experience the health benefits.
In fact, research suggests that losing just 5% of your body weight triggers a ton of health benefits such as:
- Decreased joint pain
- Decreased risk of certain cancers
- Decreased risk of diabetes
- Decreased risk of heart disease
- Decreased risk of stroke
- Decreased risk or improvement in symptoms of osteoarthritis
- Decreased risk or improvement in symptoms of sleep apnea
- Improved blood sugar levels
- Improved cholesterol levels
- Improved mobility
- Lowered blood pressure
If your weight has led to health conditions such as high blood pressure or diabetes, your doctor can provide more personalized information about the health benefits you can expect to see when you lose weight. For example, you may be able to decrease or eliminate certain medications or reduce your risk of disease.
In addition to the health benefits, you may also experience an improved lifestyle if you lose weight. People who have successfully lost weight report:
- Better sleep
- Decreased stress
- Greater confidence
- Improved body image
- Improved energy
- Improved mood
- Improved vitality
- More active social life
A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management. Here are some ways to lose weight that employ healthy eating and exercise. The goal is to reduce your appetite and improve your overall metabolic health!
#1 Cut back on refined carbohydrates
Refined, simple, or bad carbs include sugars and refined grains that have been stripped of all bran fiber and nutrients such as white bread, pasta, pastries, and white rice. While all carbs break down into glucose, the best carbs for your health are the ones in their closest to nature state as possible: vegetables, fruit, legumes, unsweetened dairy products, and 100 % whole grains like brown rice, quinoa, wheat and oats.
#2 Eat more protein
Each meal should include a protein source, fat source, vegetable, and small portion of a complex carbohydrate. High protein intake boosts metabolism, reduces appetite, and changes several weight regulating hormones. Choose protein sources that are nutrient rich and lower in saturated fats and calories such as lean meats, seafood, beans, soy, low fat dairy, eggs, nuts, and seeds.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism and lean body mass, which also helps increase the number of calories you burn each day.
Something as simple as walking briskly for one hour each day can help you burn calories and, in turn, lose weight. In one study, 11 moderate-weight women lost an average of 17 pounds, or 10% of their initial body weight, after 6 months of brisk daily walking.
If you’re struggling to lose weight, talk with your healthcare provider or reach out to a certified health coach to develop a plan that works for you.