Whether you are looking to lose weight for health-related reasons, to add nutritional value to your diet, or to feel more confident, many individuals aspire to achieve visible results as fast as possible. And while many diets tout that they deliver rapid results, the longevity of maintaining the weight loss is less likely. If you are tired of yo-yo dieting that doesn’t last and want to find long-term results, implementing a modest weight loss plan is a great option.
When you embark on any weight loss journey, one important key to success is recognizing that society’s expectations of an ideal “size” or “number” does not directly equate to healthiness. In fact, the “standards of beauty” that constantly bombard us in ads and the media are often unattainable, unrealistic, and can be harmful to an individual’s mental, physical, and emotional health.
To help ease into a new weight loss regimen, start by working toward — a gradual or “modest” change overtime is extremely positive for your health. By modest, we mean 1-2 pounds per week until you achieve a sustainable, healthy weight range. While this will look different for everyone, embracing healthy eating habits and engaging in moderate to intense exercising a few days a week are two practices that can turn into big results. Studies have also shown that those who lose even 5%-10% of their weight experience significant improvements to their health and wellness.
In regard to improving your health, modest weight loss has been shown to help with:
- Inflammation: While there are many causes of inflammation, one of the main culprits is a poor diet. Unhealthy foods trigger an increase in the body’s fat cell count, which causes the blood vessels to become inflamed. When this happens for an extended period, it can lead to a stroke, blood clots, or a heart attack.
- Cholesterol Levels: A nutritious, well-balanced diet promotes good cholesterol, also known as HDL (high-density lipoprotein). In contrast, an unhealthy weight increases the number of harmful triglycerides (fats found in the blood) that your body produces, which results in high cholesterol levels. In fact, people with high cholesterol are more likely to develop heart disease, stroke, and kidney failure, so maintaining a healthy weight is important for your overall health.
- Hypertension: Two main causes of hypertension (high blood pressure) are an inactive lifestyle and a diet that is high in salt, fat, and cholesterol. Losing the proper amount of weight can lower blood pressure and decrease the risk of cardiovascular disease.
Your sleep patterns, skin health, blood sugar levels, cravings, energy, and overall mood may also benefit from modest weight loss.
Ultimately, modest weight loss can have major benefits for your health and will help you practice healthy lifestyle habits that you can stick with for years to come.