Losing Just 5 Percent of Body Weight Can Have Huge Benefits

body weight

According to the Centers for Disease Control and Prevention, over one-third of the adult population in the U.S. is obese. This comes out to around 78.6 million people, all of which are at much higher risk for type 2 diabetes, heart disease, certain types of cancer, and stroke. Because of these high risk factors, it’s believed that obesity is one of the leading causes of preventable deaths in the U.S. This also means that there are millions of people who should be taking active steps to reduce their body weight if they aren’t doing so already. Unfortunately, losing large amounts of weight can be an incredibly daunting task – so daunting, in fact, that it can prevent people from even making an attempt. However, a new study published this week in the medical journal Cell Metabolism could give many the hope they need to at least get started on the path to weight loss.

5 Percent Weight Loss is “Biggest Bang for Your Buck”

The clinical trial, conducted at the Washington University School of Medicine in St. Louis, involved a sample of 40 obese individuals. All of the test subjects had signs of insulin resistance, a condition in which cells in the body do not respond normally to insulin. Insulin resistance can cause blood sugar to increase, and if left untreated, can eventually lead to type 2 diabetes. Participants were randomly put into four groups: those who would maintain their body weight, those who would lose 5 percent of their body weight, those who would lose 10 percent, and those who would lose 15. Weight loss was achieved by going on a low-calorie diet.

Overall, it was found that the people who lost just 5 percent of their body weight saw significant improvements in their insulin sensitivity, heart rate, blood pressure and triglyceride concentrations. Those who lost more weight had further improvements in cell function and insulin sensitivity, but the acceleration of progress slows after the first 5 percent. As principal investigator for the study, Samuel Klein, told the Washington University magazine, “Our findings demonstrate that you get the biggest bang for your buck with 5 percent weight loss.”

Good News for Those Struggling to Get Started

Obesity is defined as having a body mass index (BMI) of about 30 or greater. People who are obese often assume that they’ll need to lose an incredible amount of weight to be healthy. There are countless weight loss stories in the media of people losing 100-200 pounds, not to mention endless weight loss products that promise crazy results, and shows like The Biggest Loser promoting massive weight loss. And while it’s true that getting down to a healthy BMI and keeping off the extra weight will no doubt allow any obese person to live a healthier life, this study shows that getting healthy may not require huge lifestyle overhauls in order to start seeing some benefits.

For example, an obese person who weighs 300 pounds would only need to lose 15 pounds and keep it off to significantly reduce their risk for diabetes and other medical conditions. While 15 pounds is not insignificant or necessarily easy to lose, it’s still much more attainable, realistic and less daunting than 50 or 100 pounds. If a person has a BMI of 30 but only weighs 175 pounds, a drop of just 9 pounds could allow them to reduce their risk. Not to mention, once you’ve kept off those first 10 or 15 pounds, it can become much easier to continue losing weight and get down to a healthy BMI.

5 Percent of Body Weight: The Bottom Line

Anybody who’s obese knows they need to lose weight to get healthy. But taking the first step can be the most difficult part, especially if unattainable goals are being set. This study goes to show that even a little bit of diet and exercise could go a long way toward living a much healthier life. If you’re unsure whether or not you could be considered obese, check out this Body Mass Index Calculator from the National Heart, Lung, and Blood Institute.

12 Responses to Losing Just 5 Percent of Body Weight Can Have Huge Benefits

  1. Dona says:

    Taking the first step in process of losing weight is very difficult. Everybody who are obese know that should lose pounds to be healthy. Risks of diseases are much higher and they should be taking steps to reduce body weight. This is very helpful study and i am sure that will help obese people seriously to think about their weight if they want to have healthier life.
    Dona recently posted..Green Tea Supplements for Weight LossMy Profile

  2. People trying to lose weight set some very unrealistic goals early on and can get frustrated quickly. They think if they can’t see the results as much as they would like then all their hard work is pointless. Starting small is huge and realizing eating better and exercise has so many benefits beyond just how you look. Great article!

  3. Leo Tat says:

    How that 5 per cent weight loss is significant to health improvement also depends on where the loss is made. If its subcutaneous fat, it won’t make a difference. The fat that risks our health are the visceral fat, particularly within the belly. They found visceral belly fat to be one of the five risk factors of metabolic syndrome.
    Leo Tat recently posted..15 Health Benefits of Low-Carb & Ketogenic Diets (I Love No. 9)My Profile

  4. Ned says:

    The beauty of this whole 5% target is that it appears to be an attainable goal. If you want to lose say 20% you might just give up because it seems so hard but 5% is something that most people could target.
    Ned recently posted..Tuft & Needle Coupon July 2017My Profile

  5. Matt says:

    Good advice, 5% body fat can make a HUGE difference in how you feel. I find brisk walking is a great (and underrated) activity- super easy – and free (no gym membership required. That and cooking more home cooked meals are two of the easiest changes I’ve made.
    Matt recently posted..Best Sunglasses For Tennis and Pickleball Protective EyewearMy Profile

  6. Dee says:

    This is good Article. 5 percent body fat should come off quick for an obese person. They can shed pretty fast at first.

    I use this to tweak my fat loss myself and it works great:

  7. I Love your blog – always inspiring and informative,looking forward to read more articles from this blog.

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  8. Nancy Bryant says:

    Taking small steps at a time and setting realistic goals are necessary to achieve weight loss but more than that, it’s also important to maintain weight and diet has more to do with it and some exercise. Five percent has a huge benefit especially among obese, a good start. Good information!
    Nancy Bryant recently posted..Treadmill Workout – Answers, Facts and TipsMy Profile

  9. James says:

    Right on point! When I lost 5 pounds last year I’ve noticed a huge difference in my mood, happiness and so on. It’s amazing how weight is affecting out behaviour
    James recently posted..Leptigen Review – Opinion, Facts and More Information!My Profile

  10. Raymond says:

    Really informative article, one step at a time is really important. Not loosing 100 or 200 pounds but rather maintaining to the rhythm and trusting the process. Personally lot of times its not the issue with loosing the 5% body fat but maintaining it at level is the real struggle.
    Raymond recently posted..How to Pick the Best Pickleball Shoes for 2018My Profile

  11. johesph says:

    Very inspiring article. It is true that some people even managed to lose hundreds of pounds. I find it very motivating when I feel lazy
    johesph recently posted..Liporedium – Opinie, Działanie, Skład, Efekty Stosowania, Cena i Gdzie Kupić?My Profile

  12. Very helpful, thank you
    Weight loss is a basic issue in today’s general public with obesity on the increase and individuals at long last acknowledging what being overweight is doing to their bodies, their well being and in the end their ways of life. Weight loss is useful for some conditions. It is of genuine advantage in diabetes, hypertension, shortness of breath, joint issues and raised cholesterol.

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