Losing weight doesn’t have to be as difficult as it seems

The body mass index (BMI) calculator is often used to determine a «healthy weight,» and weight loss apps and websites promise to help lose 10 kilos in a month. But research shows that you shouldn’t set unrealistic goals. Just 5-10% of your body weight can significantly improve your health.

Why BMI shouldn’t determine your target weight

Body mass index (BMI) is a measure of the ratio of a person’s weight to height. Classifies weight as underweight, normal (healthy), overweight, or obese.

Give your body mass index it does not take into account two critical aspects:

• Body fat percentage
• Distribution of fat in the body

Also BMI does not reflect significant differences in body composition based on gender, ethnicity or age. Therefore, it should not be used as the sole indicator of healthy weight when setting weight loss goals.

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What are the health benefits of losing weight?

According to experts, loss of only 5-10% of body weight – between 6 and 12 kg for a person weighing 120 kg – can significantly improve health in 4 main ways:

1. Lowers cholesterol

Obesity increases your chances of having too much LDL (“bad”) cholesterol because carrying excess weight changes the way our body handles lipoproteins and triglycerides.

But research shows that improvements in total cholesterol, LDL and triglycerides are evident with just 5% weight loss.

2. Lower blood pressure

Blood pressure is considered high if it exceeds 140/90 at least twice. Excess weight is related to hypertension in several ways.

A 5% weight loss improves both systolic blood pressure (the first number) and diastolic blood pressure (the second number). Additionally, every kilogram lost resulted in a one-point improvement in blood pressure.

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3. Reduces the risk of type 2 diabetes

Excess body weight is the main manageable risk factor for type 2 diabetes. Research shows that weight loss is only 7%. reduces the risk of type 2 diabetes by 58%.

4. Reduces joint pain and the risk of osteoarthritis

Excess weight can cause inflammation and damage to the joints, making us more prone to osteoarthritis. Observations show that overweight people double the risk of developing osteoarthritis.

Small amounts of weight loss relieve this stress on the joints. In one study, every kilogram lost led to a four-fold decrease in the load placed on the knee with each step during daily activities.

How to set realistic long-term goals

If you’ve tried to lose weight, but the pounds have come back as quickly as they went away, you’re not the only one. Study participants regained more than half of the weight they lost within 2 years.

When we lose weight, we take the body out of its comfort zone and activate its survival response. It counteracts weight loss by triggering various physiological responses.

Therefore, long-term weight loss involves:

• Weight loss in small, sustainable portions
• Gradual lifestyle changes until you form habits that last a lifetime

Setting a goal to reach a healthy weight doesn’t necessarily have to target a certain weight based on BMI. Losing 5-10% of your body mass will have immediate health benefits.

Conclusion

You don’t have to set unrealistic weight loss goals that discourage you. Sustained loss of a few kilograms can improve blood pressure, cholesterol and reduce the risk of disease.

The key is to make gradual lifestyle changes and set long-term goals. With patience and perseverance you will be able to reach a healthy weight that will improve the quality of your life.