On 8th June 2021, I shared my insights into losing weight and keeping off the weight. Why is weight loss such an important matter in our life. Here are a sample of what some of the scientific findings and surveys show.
Even a 5 to 10% weight loss has been found to give the following benefits report medical studies:
Good cholesterol is increased:
Although we have medications that decrease our “bad” cholesterol also called LDL cholesterol, doctors and patients alike know how hard it is to increase the “good” cholesterol otherwise known as “HDL cholesterol” even by a few points.
A 5-10 percent weight-loss can result in a five-point increase in HDL cholesterol. This deserves applause as raising HDL by these few points can lower the risk of an individual developing heart disease. HDL cholesterol of more than 40 mg/dl for men and more than 50 mg/dl for women is protective against heart disease.
Losing 5-10 percent of body weight was shown to decrease triglycerides by an average of 40 mg/dl, which is a significant drop. This level can further improve with exercise, a diet low in concentrated sugars, carbohydrates and fats as well as with reduction of excessive alcohol intake.
Hypertension reduced:
Excess body weight accounts for about 25-30 percent of cases of hypertension. As body weight increases, it causes hemodynamic abnormalities and other changes that result in elevated blood pressure. By losing 5-10 percent of one’s weight, blood pressure, both systolic and diastolic, decrease by 5 mmHg on average. In conjunction with a salt restricted diet, rich in vegetables, fruit and low-fat dairy, this weight-loss could be potentially even higher.
Chances of Diabetes is reduced:
One of the laboratory markers used to screen for diabetes and to monitor its treatment is called Hemoglobin A1C. The normal level should be below 6.5. Research has shown that a 5-10 percent weight-loss can decrease this marker by half a point on average. This comes close to the effect that some anti-diabetic pills have on blood sugars.
Insulin Resistance
Another condition that is seen with weight gain is a phenomenon called insulin resistance. In this disorder, the pancreas produces larger than normal amounts of a hormone called insulin. Insulin is responsible for keeping blood sugar levels normal. In this condition, high levels of insulin are needed because tissues are resistant to its effects.
When someone has insulin resistance, the resulting high levels of insulin in the blood cause an increase in fat tissue especially in the waist area, abnormal cholesterol, and sometimes a change in certain hormone levels in women that causes male pattern hair growth and infertility. Modest weight-loss was found to significantly decrease insulin levels and thus to help with reversing these conditions.
Better sleep and Obstructive Sleep Apnoea condition improved;
Obstructive sleep apnoea is a sleep disorder commonly diagnosed in patients affected by excess weight that snore or gasp for air during sleep. It’s caused by pauses and gaps in breathing during sleep and results in insufficient oxygenation. This causes fatigue and sleepiness during the day. It also is responsible for making certain diseases less responsive to treatment, like hypertension for example.
When sleep apnoea is significant, oxygen levels in the blood are too low during sleep and the use of a breathing machine called CPAP is necessary. It has been shown that a 5-10 percent weight-loss may improve sleep apnoea and sometimes if the apnoea was not very severe, one can be weaned from the CPAP breathing machine. This is a big achievement for some, as having to use a CPAP is lifesaving but often perceived as cumbersome by those who need to use it.
Inflammation
In studies looking at the effect of excess weight on cells of the human body, it was found that fat cells and especially abdominal fat cells produce a large number of substances that result in inflammation in blood vessels. This inflammation then can result in plaques and clots and turn into strokes and heart attacks. When weight-loss achieves a level of 10 percent, the levels of inflammatory substances circulating in the blood drop significantly and therefore the risk of vascular damage is reduced as well.
Better hormonal balance:
When you rid your body of excess fat your hormones steady and as a result it’s easier for you to maintain or even further your weight loss, says Isabel Smith, M.S., R.D., C.D.N., registered dietitian and founder of Isabel Smith Nutrition.
Below are numerous benefits reported in surveys.
- Clearer, brighter skin
- Better moods
- More money
- Fewer colds
- Improved memory
- Better wardrobe
- Motivated to keep off junk food
- You’ll become a better cook
- Food will taste better
- Less prescription medicines
- You’ll be more organized
- Your self-confidence will increase
- Reduced allergies
- You’ll live longer.
Learn the 4 steps to lose weight sustainably and permanently using Yoga practices, I invite you to attend our workshop where I will explain how Yoga and Ayurveda approach can help you lose weight sustainably without crash diets and weight loss piles.
Find details of our forthcoming workshop at ; https://sanatanayoga.com.au/dt_courses/heading-workshops-on-yoga/
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