In Malaysia, a nationwide survey conducted in 2019 revealed a rising trend in obesity prevalence, increasing from 15.1% in 2011, to 17.7% in 2015, and finally to 19.9% in 2019. These conditions can increase the risk of serious health problems like type 2 diabetes, heart disease, and some cancers. They can also make illnesses like COVID-19 more severe. Research shows that staying obese for a long time increases your chances of developing these issues.

For people who are overweight or obese, losing as little as 5% of their body weight can lead to significant health benefits and a better quality of life. A 5% reduction in weight is recognized as clinically meaningful, and the 2013 guidelines for managing overweight and obesity suggest aiming for a medically supervised weight loss of 5% to 10%.

The good news is that even a small amount of weight loss can bring big health improvements. Here’s how losing a little weight can improve your life:

1. Reducing Pressure on Your Joints

Extra weight puts strain on your joints, especially in your knees and lower body. For every 5 kilograms of extra weight, your joints feel 20 kilograms of extra pressure. Over time, this can lead to joint pain and conditions like arthritis.

Losing even a small amount of weight can reduce this strain and make joint pain less severe. It also lowers the risk of developing arthritis later in life, helping you stay active and mobile.

2. Sleeping Better

When you’re overweight, extra tissue in your throat can block your airway while you sleep. This can cause sleep apnea, which interrupts your breathing and lowers your sleep quality. It can also lead to heart problems.

Losing at least 5% of your body weight can improve sleep apnea. In some cases, it can even eliminate the need for special breathing devices. Better sleep also improves your energy and overall health.

3. Improving Blood Sugar Control

Excess fat, especially around the belly, can make your body less sensitive to insulin, the hormone that controls blood sugar. This can lead to high blood sugar levels and eventually type 2 diabetes.

Losing a small amount of weight can improve your body’s insulin response, helping to lower blood sugar levels and reduce the risk of developing diabetes, a common concern in Malaysia.

4. Feeling Happier

Weight loss can improve your mood and mental health. Studies show that losing 5-10% of your weight can boost self-esteem and make you feel better overall.

Better sleep, increased physical activity, and feeling more confident in your body all contribute to this positive change. People who maintain their healthy weight often report long-term improvements in their mental well-being.

5. Lowering Inflammation

Extra fat cells release chemicals that cause inflammation in your body. This can lead to problems like arthritis, heart disease, and stroke.

Losing weight reduces these inflammatory chemicals, helping you stay healthier and feel better.

6. Reducing the Risk of Chronic Diseases

Preventing Type 2 Diabetes

If you’re at risk for diabetes, losing just 5% of your body weight can lower your chances of getting it. Combining weight loss with regular exercise—30 minutes a day, 5 days a week—makes it even more effective.

If you already have diabetes, weight loss can help you control your blood sugar, reduce the need for medication, and prevent complications.

Improving Heart Health

Losing weight improves your cholesterol levels by increasing HDL (“good” cholesterol) and lowering LDL (“bad” cholesterol). It also lowers triglycerides, which reduces the risk of heart attack and stroke.

Even a 5% weight loss can lower blood pressure, making it easier for your heart to work and reducing the risk of heart disease.

Tips for Sustainable Weight Loss

1. Eat Healthier: Focus on fresh fruits, vegetables, lean proteins, and whole grains. Limit processed foods and sugary snacks.

• Stay Active: Aim for at least 150 minutes of moderate exercise each week, such as brisk walking or dancing.

• Use Natural Products: 21st Century Herbal Lipo Tea contains Senna Leaves, Althaea Root, and Panax Ginseng, which may support your weight loss journey by improving digestion, boosting metabolism, and enhancing energy levels. Check it out here!

• Seek Support: Consult a doctor or nutritionist for a personalized plan tailored to your lifestyle.

Conclusion

Losing 5% of your body weight may seem like a small change, but it can make a big difference to your health and happiness. This small amount can help reduce joint pain, improve sleep, and lower the risk of serious diseases. By making small, realistic changes and staying consistent, you can see lasting benefits. Celebrate each step you take, as every bit of progress counts towards better health and well-being.

Reference:

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2) Kompaniyets L, Freedman DS, Belay B, Pierce SL, Kraus EM, Blanck HM, Goodman AB. Probability of 5% or Greater Weight Loss or BMI Reduction to Healthy Weight Among Adults With Overweight or Obesity. JAMA Netw Open. 2023 Aug 1;6(8):e2327358. doi: 10.1001/jamanetworkopen.2023.27358. Erratum in: JAMA Netw Open. 2023 Aug 1;6(8):e2332740. doi: 10.1001/jamanetworkopen.2023.32740.

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