How much weight should I lose to see health benefits?
The connection between excess weight and its effects on our health
cannot be overstated.
Scientific research continues to show that having a higher body fat
percentage is associated with risk factors for various health
issues and lower quality of life.
However, studies show that for people with obesity, losing even a
modest amount of their body weight results in substantial improvements
in health.
Medically approved approaches to weight loss can not only help you
lose weight but maintain a lower weight as part of a healthier lifestyle.
If excess weight affects your health, you can start the journey
towards a healthier you today!
Weight loss for better health
Whilst the advisable amount of weight to lose is dependent on the
unique health concerns of the individual, the medical consensus is
that health benefits begin at a weight loss of around 5% of initial
body weight and continue with additional weight loss. Losing ≥10-15%
of initial body weight is associated with further improvements.
This article breaks down how much weight you’ll need to lose in
order to see improvements in specific weight-related health
conditions.
If you are concerned about any of the conditions mentioned
throughout the article, consult your doctor for a medical evaluation
and advice on what anti-obesity treatment options could be appropriate
for you.
Health benefits from 5% weight loss
Even losing a small fraction of your total weight can be beneficial
for your body. Whilst 5% may seem somewhat abstract, to put this
number into perspective – if you weigh 100kg you only need to lose 5kg
to weigh 5% less.
These are the expected benefits when losing up to 5% of your body weight:
Lower risk of developing type 2 diabetes
Losing up to 5% of your total weight can lower your risk of
developing chronic diseases like type 2 diabetes.
Through a lifestyle change program recognized by the Centers for
Disease Control and Prevention, people who lost around 7% of their
weight reduced their risk of developing type 2 diabetes by up to 58%.
Easing of osteoarthritis of the knee
Research has shown that in overweight and obese people, reducing Body
Mass Index (BMI) by 2 units (an average 5.1kg weight loss) resulted in
over 50% reduction in risk of developing osteoarthritis.
Equally, in overweight and obese adults aged over 60, an average
weight loss of 5.7% resulted in eased knee pain, enhanced mobility,
and overall improved function of the knee.
Furthermore, the discomfort associated with knee osteoarthritis
symptoms continued to decrease as participants lost more weight.
Improvements in cardiovascular disease risk factors
Being overweight or obese can lead to many serious health conditions
and can increase the risk of heart attack, stroke and vascular diseases.
Factors such as blood pressure, cholesterol, and blood sugar levels
can contribute to heart disease. Losing weight is therefore advised to
help decrease cardiovascular risk factors.
Data shows that losing 5-10% of the initial body weight resulted in
a significant improvement in hemoglobin A1c, triglycerides, blood
pressure, and LDL cholesterol.
Notably, sustained weight loss had the same impact regardless of
baseline BMI category (obese stage I, II, or III).
The positive results in improvement of cardiovascular risk factors
continue with more weight loss.
Obesity-related chronic inflammation
Obesity is associated with immune activation and chronic low-grade
inflammation. This can negatively impact chronic disease progression
and immunity from infection.
A systematic literature review found that weight loss in obese and
overweight people can lead to fewer pro-inflammatory markers called
cytokines in the blood. This can play an important role in the
prevention of chronic diseases.
Fewer cancer risk factors
Research has shown that amongst postmenopausal women prescribed
hormone therapies, there is a significantly increased risk of
developing breast cancer.
However, in a clinical trial of overweight and obese postmenopausal
women, a weight loss of at least 5% reduced serum concentrations of
estrogens and other potential breast cancer biomarkers. This study
suggests that a modest degree of weight loss could have a notable
effect on breast cancer risk.
A separate study of overweight and obese post-menopausal women found
that participants losing 5% or more of their body weight reduced their
levels of inflammatory biomarkers, with potential clinical
significance for cancer risk reduction.
Longer, better sleep
Excess weight can affect the quality of your sleep. In research
performed by John Hopkins University, obese and overweight
participants noted sleep-related problems such as:
Insomnia,
Daytime fatigue,
Sleepiness,
Restless sleep,
Or use of sedatives to aid sleep.
The study found that losing overall body fat, and in particular
abdominal fat, was critical in improving sleep quality for
participants regardless of demographic factors.
In a study by the University of Pennsylvania, adults with obesity
who lost 5% or more of their initial body weight improved the duration
and quality of their sleep within 6 months. Individuals who initially
reported mild or greater symptoms of depression also improved their
overall mood over a short- and long-term period.
Interested in finding out your body weight classification?
Improvement of polycystic ovary syndrome (PCOS) symptoms
Obesity has been shown to disrupt female fertility through various
biological pathways.
One study reported that obese PCOS patients following a low-calorie
diet showed improvements in menstrual cyclicity, ovulation, and
fertility. During the course of the study, participants who lost at
least 5% of their body weight experienced spontaneous pregnancy. The
authors concluded that weight loss was an effective approach for
infertile and overweight PCOS patients.
In a separate study, 80% of obese women with PCOS who lost >5% of
their weight via reduced glycemic load diets experienced clinically
significant improvements in reproductive function.
Easing rheumatoid arthritis
Excess fat tissue produces inflammatory mediators that affect joint
tissues, which can lead to an increase in the inflammatory pain
associated with rheumatoid arthritis (RA).
Being obese also negatively impacts the likelihood of achieving
sustained remission by 47% in response to antirheumatic drug treatment.
In a retrospective study, researchers analysed data from RA patients
over several years. The majority (67%) were overweight or obese.
Clinically relevant weight loss (≥5kg) was associated with significant
improvements in RA disease activity, such as joint tenderness, pain,
and function.
Researchers in the study noted that losing any amount of weight
benefited participants. A ‘dose-dependent’ relationship exists between
weight loss and reduced disease activity, which sees positive effects
in joint tenderness, pain, and function the more weight is lost.
Non-alcoholic steatohepatitis (NASH)
Weight loss has been noted to improve the histologic features of
NASH, with a 5% reduction in body weight fielding positive results.
During a 52-week study, NASH patients who lost weight experienced
notable health improvements. A quarter achieved resolution of
steatohepatitis, 47% lessened their non-alcoholic fatty liver disease
activity scores, and 19% saw a regression of fibrosis.
The greatest benefits were observed in patients who lost 10% or more
of their body weight, including the highest rates of NASH reduction,
NASH resolution, and fibrosis regression.
A 5% weight loss has also been noted to reduce fat in the liver.
People who achieved ≥10% weight loss had the greatest reductions in
NASH, fibrosis regression, and 90% even showed resolution of NASH.
Health improvements from 10% weight loss
Whilst losing 5% of initial body weight can have significant effects
on health, these benefits continue with subsequent weight loss. A
recent study analysed data on over half a million adults with
overweight or obesity in the UK.
Individuals in the weight-loss cohort had median 13% weight loss.
Assuming a BMI of 40 kg/m2 before weight loss, this resulted in risk
reductions for type 2 diabetes (41%), sleep apnoea (40%), hypertension
(22%), dyslipidaemia (19%) and asthma (18%).
Lower blood pressure
A study found that participants losing 10–15% of their initial body
weight had clinically significant improvements in blood pressure.
In the study, overweight and obese participants with type 2 diabetes
experienced an average decrease of 9 mmHg in their systolic blood
pressure. Participants also benefited from significant improvements in
other cardiovascular disease risk factors.
A meta-analysis of randomized controlled trials indicated that a 1kg
loss in body weight was associated with an approximate 1mmHg reduction
in blood pressure. This emphasizes that weight loss is important for
the prevention and treatment of hypertension.
Improvements in lipids parameters
Losing less than 15% of your body weight facilitates lowering
concentrations of “bad” LDL-cholesterol, triglycerides, and total
cholesterol levels.
In a meta-analysis of more than 70 randomized-controlled trials,
weight loss via different interventions (lifestyle, pharmacologic and
surgical) was associated with statistically significant changes in
serum lipids.
Added improvements in heart health
Whilst losing 5% of your body weight can help your heart, losing a
larger amount leads to greater improvements in heart health via a
reduction in blood sugar and cholesterol levels.
In a study of overweight and obese adults, the amount of weight lost
was correlated with degree of risk factor improvement. Participants
who lost >10 % of their weight experienced significantly greater
improvements in glucose, triglycerides, total cholesterol, and LDL
cholesterol than patients losing less.
Gastroesophageal reflux disease (GERD)
The prevalence GERD symptoms improved in both men losing ≥10% of
their baseline body weight and women at 5-10%.
Due to the high prevalence (37%) of GERD symptoms in overweight and
obese people, researchers noted that weight loss could support
complete symptom resolution for the majority of participants.
Less joint pain in knee osteoarthritis
In a study of obese patients with knee osteoarthritis (OA), losing an
average of 13.5% of their baseline body weight resulted in notable
benefits, including:
7% reduction in knee joint loading
13% lower axial
impulse
12% reduction in internal knee abductor moment
Patients stated an improvement in overall movement and a reduction
in pain reported during physical movement. Researchers therefore
suggested that weight loss proved valuable for patients with knee OA
and obesity.
In a randomized clinical trial on the effects of a rapid weight loss
diet on people with knee OA, researchers found that 10% weight loss
improved physical function by 28%.
Lowering cancer-related risks
The development of certain cancers, including colorectal, pancreatic,
kidney, ovarian and postmenopausal breast cancer, has been linked with
excess fat levels.
A study following postmenopausal women found that losing more than
9kg of their initial body weight reduced their risk for certain
cancers, including breast, endometrial, and colon. The overall
reduction in incidence rate for any cancer was 11% when compared with
participants who did not achieve 9 kg of weight loss.
Increase in sexual satisfaction
Researchers have linked higher BMI with impairments in sexual quality
of life, particularly amongst women and gastric bypass surgery candidates.
People with obesity who lost an average of 13% body weight reported
significant improvements in their sexual quality of life. Participants
reported feeling more attractive and having a stronger sex drive. The
majority of improvement was seen in the first three months, after
participants had on average lost 11.8% of their body weight.
A study was conducted on erectile function in overweight and obese
men with type 2 diabetes. Participants undergoing weight loss
intervention on average lost 9.9% body weight. A higher percentage of
these participants maintained or improved their erectile function
during the study.
A study of obese women with type 2 diabetes reported that intensive
lifestyle intervention with a weight loss of around 7.6 kg improved
their sexual function.
Fewer symptoms of post-menopause
Researchers studied post-menopausal women participating in a
nutritional program designed to reduce dietary fat and increase fruit,
vegetable, and fibre intake.
Women who lost at least 10% of their weight were more likely to
reduce or eliminate menopause symptoms like hot flashes and night
sweats over a period of one year.
The researchers note that weight loss and a healthy lifestyle appear
to be a good alternative approach to hormone therapy for relieving
post-menopausal symptoms.
Reduced risk of sleep apnoea
Weight loss is often recommended as a treatment for obstructive sleep
apnoea (OSA). OSA is a potentially serious condition that causes
occasional stops in breathing during sleep.
Researchers followed people with OSA and type 2 diabetes, finding
that OSA severity was reduced following weight loss. Participants who
lost 10kg or more (approximately 10% of the average body weight of
participants) experienced the greatest reduction in OSA symptoms. They
concluded that change in body weight led to improvement in OSA severity.
Another study found that 10% weight loss was effective in managing
participants sleep-disordered breathing, leading to a more restful
night’s sleep
Reducing urinary incontinence episodes
Weight loss can lead to fewer episodes of urinary incontinence.
Overweight and obese women with urinary incontinence showed notable
improvements following a 6-month weight loss program including diet
and exercise.
Following an average weight loss of 8% there was a 47% reduction in
the frequency of urinary incontinence episodes, compared to 28% in the
control group.
Overall, more women in the weight loss group reported clinically
meaningful outcomes. In some cases, there was a 70% reduction in the
total number of incontinence episodes, stress incontinence, and urge
incontinence episodes.
The researchers concluded that a decrease in urinary incontinence
could potentially be a benefit of moderate weight loss.
Improved memory
Being overweight has been negatively linked with cognitive functions.
Similarly, obesity in mid-life has been linked with an increased
risk of dementia and Alzheimer disease.
When overweight post-menopausal women were put on a diet for 6
months, losing an average of 9.2% of their body weight, researchers
observed significant improvements in their episodic memory.
Losing between 10%-15% of your body weight, and keeping it off, can help
you enhance your health – find out which treatment approaches can
support you on this journey.
Health improvements up to 15% weight loss and beyond
For those who are able to make big, consistent lifestyle changes, the
health benefits can be just as big and consistent.
Sustained weight loss requires commitment to new habits and patterns
of behavior.
However, the additional benefits of greater weight loss can be
worthwhile depending on your unique concerns. Consult your doctor for
a medical evaluation and information on weight loss treatment options.
Losing up to 15% of your body weight can help to:
Support your immune system
A 5-10% weight loss can lead to fewer inflammation-causing immune
cells, but a further loss leads to even bigger improvements.
A clinical trial investigated the effects of weight loss on immune
cells in people with a BMI greater than 35 kg/m2 and type 2
diabetes or prediabetes. Participants lost an average 13.5% of their
body weight, presenting improved anti-inflammatory immune balance.
Observations of post-menopausal overweight and obese women who lost
more than 15% of their body weight found that their vitamin D levels
tripled over the course of the study.
This change came independent of their specific, individual dietary
intake. Vitamin D (a fat-soluble molecule) aids in reducing
inflammation and influencing cell growth and immune function.
Reduced mortality
In a study by the Institute of Medicine at Gothenburg University,
researchers observed adults with obesity over an average period of
10.9 years.
Participants lost an average 18.3% of their body weight from
surgical treatment that led to 24% reduction in mortality over the
study period.
Reduction in sugar cravings
A study found that overweight people display more frequent cravings
for high-caloric palatable foods during the day.
This led to an increase in consumption of foods such as hamburgers,
pizza, and candy, especially at non-eating moments.
A separate study in overweight and obese women evidenced similar
findings. However, participants were exposed to cognitive behavioral
therapy and lost an average of 14.6% of their body weight. Following
the therapy period, the women noted decreased preference for sugary
foods, leading to a normalized response in palatability.
Lower risk of chronic diseases
Whilst risk factors for certain chronic diseases improve with modest
weight loss, there are still more benefits to be gained.
Health factors such as blood pressure and lipid concentrations in
the blood have a linear relationship with weight loss.
Losing more weight can improve health markers related to chronic
diseases, lowering risk factors for conditions such as heart disease,
stroke, and diabetes.
Giving yourself the best chance of relieving symptoms of conditions
such as obstructive sleep apnoea and non-alcoholic steatohepatitis
means losing 10-15% of your body weight.
Weight loss required for therapeutic benefit
If you’re living with excess weight or obesity, starting small might
be the way to go. Modest weight loss can provide immediate benefits to
your health.
For those suffering from a broad range of health conditions,
benefits can be seen with 5% weight loss. Even at 2-3% weight
loss medical experts predict improved cholesterol levels and reduced
risk of diabetes.
Health improvements continue the more weight you lose. Here, we’ve
broken down the therapeutic benefits you may see with each degree of
weight loss.
Health benefits from 5% weight loss
Lower risk of developing type 2 diabetes
Easing of
knee osteoarthritis
Improvements in cardiovascular
disease risk factors / heart health benefits
Obesity-related chronic inflammation
Fewer cancer risk
factors
Longer, better sleep
Improvement in
polycystic ovary syndrome (PCOS) symptoms
Easing rheumatoid
arthritis
Non-alcoholic steatohepatitis (NASH)
Health benefits from 10% weight loss
Lower blood pressure
Improvements in lipids
parameters
Added improvements in heart health
Gastroesophageal reflux disease (GERD)
Less joint pain
in knee osteoarthritis
Lowering cancer-related risks
Increase in sexual satisfaction
Fewer symptoms of
post-menopause
Reduced risk of sleep apnoea
Reducing
urinary incontinence episodes
Improved memory
Non-alcoholic steatohepatitis (NASH)
Health benefits up to 15% weight loss
Better immune system
Reduce mortality
Less
sugar cravings
Lower risk of chronic diseases
Final thoughts
There is no instant fix to losing weight. As you make progress on
your weight loss journey, embrace patience and a long-term mindset.
Health is not solely defined by a number on a scale.
Many of the associated health benefits occur gradually over a number
of years. Health is a long-term lifestyle, not a sprint to the finish.
You may experience profound and immeasurable quality of life
benefits connected to the gradual alleviation of health issues.
Whilst the path to a healthier lifestyle can be difficult to
navigate, remember that the journey of a thousand miles begins with a
single step. Embracing small changes now can have huge effects on your future.
If the health benefits of losing weight are starting to make sense,
consider this the place to start your weight loss journey.
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Your Body Mass Index (BMI) is a number calculated from your weight and
height. It’s not a precise calculation of percentage of body fat, but it
is an easy way to determine where your weight falls in the range from
healthy to unhealthy.
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