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Excess weight is linked to health risks that affect quality of life and well-being. Losing even a small amount of weight—5%, 10%, 15%, or more—can bring immediate health benefits, reverse some obesity effects, and improve outcomes for related conditions. In the following section, we’ll explore the specific benefits of losing different percentages of body weight.
Weight loss can significantly improve overall health, alleviate symptoms and lower risk of developing obesity related diseases such as cardiovascular disease, type 2 diabetes and more.
Hear more from experts on the benefits of weight loss in this video
So how much weight do you need to lose to lessen obesity health risks and reap the benefits?
While everyone’s weight goal is different and dependant on individual health concerns, significant health benefits show at around 5% loss of initial body weight. Weight loss of 10-15% is associated with even more improvements. Expand the accordions below to learn about the benefits that come with each percentage.
Losing up to 5% of your body weight can significantly lower your risk of developing type 2 diabetes, a common obesity complication. A lifestyle change program recognised by the Centers for Disease Control and Prevention (CDC) demonstrated a reduced risk of 58% in individuals who achieved weight loss of 7%.
In people over 60 living with overweight or obesity, an average weight loss of 5.7% eased osteoarthritis of the knee. Participants had less knee pain and discomfort, improved mobility and better overall knee function. Moreover, an average weight loss of 5.1 kg in people living with obesity showed to lower the risk of developing osteoarthritis by over 50%.
Living with excess weight increases the risk of heart disease, stroke, and vascular conditions by affecting blood pressure, cholesterol, and blood sugar. Losing 5–10% of body weight significantly improves hemoglobin A1c, triglycerides, blood pressure, and LDL cholesterol. These benefits apply to everyone, regardless of baseline BMI, and continue with further weight loss.
There are obesity health risks related to your immune system. Obesity is associated with activating the immune system, stimulating chronic low-grade inflammation and having a negative effect on immunity from infection and progression of chronic disease.
Losing weight can lead to fewer pro-inflammatory markers called cytokines in the blood for people living with overweight or obesity. This can play an important role in preventing chronic diseases.
Post-menopausal women taking hormone therapy face higher risk of developing breast cancer.
In a clinical trial of post-menopausal women living with overweight or obesity, a weight loss of at least 5% lowered serum concentrations of estrogen and other potential breast cancer biomarkers. Similarly, a separate study confirmed lower levels of inflammatory biomarkers in post-menopausal women living with overweight or obesity who lost 5% or more of their body weight. This suggests that even a modest degree of weight loss could have a notable effect on breast cancer risk.
Carrying excess weight can affect the quality of your sleep. In research performed by John Hopkins University, people living with overweight or obesity noted sleep-related problems such as:
The study found that losing body fat, especially around the stomach, was critical to improving sleep quality.
In a study by the University of Pennsylvania, adults living with overweight or obesity who lost 5% or more of their initial body weight had longer, better sleep within 6 months. Those who initially reported mild or greater symptoms of depression also saw improvement in their overall mood over a short- and long-term period.
See this article for our tips on getting longer, better sleep.
Obesity has been shown to disrupt fertility in women through various biological pathways.
One study reported that PCOS patients living with obesity improved their menstrual cycles, ovulation, and fertility after following a low-calorie diet. During this study, participants who lost at least 5% of their body weight conceived spontaneously. The authors concluded that losing weight was an effective approach for PCOS patients who were infertile and overweight.
In a separate study, 80% of women living with obesity and PCOS who lost over 5% of their weight through a low glycemic diet experienced clinically significant improvements in their reproductive function.
Excess fat tissue triggers inflammation, worsening rheumatoid arthritis (RA) symptoms like joint pain. Obesity also reduces the likelihood of achieving RA remission with antirheumatic drugs by 47%.
A study found that 67% of RA patients were overweight or obese. Losing 5 kg or more significantly improved joint tenderness, pain, and function, with greater benefits seen as more weight was lost.
Losing weight has been noted to reduce signs and symptoms of NASH.
During a 52-week study, NASH patients who lost up to 5% body weight experienced notable health improvements, such as:
However, the greatest benefits were observed in patients who lost 10% or more of their body weight:
In a recent study of people living with overweight or obesity in the UK, people with a median weight loss of 13% experienced reduction of obesity health risks, including less risk of:
These are some of the benefits you can expect when you lose 10% or more of your body weight.
A study found that participants who lost 10–15% of their initial body weight had clinically significant improvements in their blood pressure.
Participants living with overweight or obesity with type 2 diabetes experienced an average decrease of 9 mmHg in their systolic blood pressure. They also benefited from significant improvements in other cardiovascular disease risk factors.
A meta-analysis of randomized controlled trials showed that a 1 kg loss in body weight was associated with an approximate 1mmHg reduction in blood pressure. This emphasizes the importance of weight loss in preventing and managing hypertension.
Losing 15% or less of your body weight helps lower concentrations of “bad” LDL-cholesterol, triglycerides, and total cholesterol levels.
In a meta-analysis of more than 70 randomized-controlled trials, losing weight through lifestyle, pharmacologic, and/or surgical interventions was associated with statistically significant changes in serum lipids.
GERD symptoms improved in men who lost 10% or more of their body weight and women who lost 5-10% of their body weight.
Because 37% of people living with overweight or obesity have GERD symptoms, researchers noted that losing weight could help the majority of participants resolve their symptoms.
In a study of people living with obesity with knee osteoarthritis (OA), losing an average of 13.5% of body weight resulted in notable benefits, including:
Patients experienced improvement in mobility and had less pain when active.
In a randomized clinical trial on the effects of a rapid weight loss diet on people with knee OA, researchers found that losing 10% of body weight improved physical function by 28%.
Developing certain cancers (including colorectal, pancreatic, kidney, ovarian and post-menopausal breast cancer) has been linked to having excess fat and is an obesity health risk.
A study with post-menopausal women found that losing more than 9 kg of initial body weight lowered the risk for certain cancers (such as breast, endometrial, and colon). These participants were 11% less likely to develop cancer compared to those who didn't lose the same weight.
Higher BMI is linked to reduced sexual quality of life, especially in women and those seeking gastric bypass surgery. Losing an average of 13% body weight improved attractiveness and sex drive, with most benefits seen in the first three months after losing 11.8% body weight.
In men with overweight or obesity and type 2 diabetes, losing 9.9% body weight improved or maintained erectile function. Similarly, women with obesity and type 2 diabetes reported better sexual function after losing an average of 7.6 kg through intensive lifestyle changes.
Researchers studied post-menopausal women participating in a nutritional program designed to lower dietary fat and increase fruit, vegetable, and fibre intake. Women who lost at least 10% of their weight were more likely to have fewer or no menopause symptoms like hot flashes and night sweats over one year.
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 and found that the severity of OSA was reduced after weight loss. Participants who lost 10 kg or more (approximately 10% of the average body weight of participants) experienced the greatest reduction in OSA symptoms.
Another study found that a 10% weight loss was effective in managing participants sleep-disordered breathing, leading to a more restful night’s sleep.
Weight loss can lead to fewer episodes of urinary incontinence.
Women with overweight or obesity and urinary incontinence saw significant improvements after a 6-month weight loss program with diet and exercise. Losing 8% body weight reduced urinary incontinence episodes by 47%, compared to 28% in those without weight management. Some participants experienced up to a 70% reduction in stress and urge incontinence episodes.
Being overweight has been negatively linked with cognitive function. Similarly, living with obesity in mid-life has been linked with an increased risk of dementia and Alzheimer's 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.
A 5-10% weight loss can lead to fewer inflammation-causing immune cells and further loss leads to even bigger improvements.
A clinical trial investigated the effects of weight loss on immune cells in people with a BMI over 30 kg/m2 and who had type 2 diabetes or prediabetes. Participants lost an average of 13.5% of their body weight and improved their anti-inflammatory immune balance.
Post-menopausal women living with overweight or obesity who lost more than 15% of their body weight showed tripled vitamin D levels during the study, regardless of their diet. Vitamin D helps with reducing inflammation, influencing cell growth and immune function.
In a study by the Institute of Medicine at Gothenburg University, researchers observed adults living with obesity over an average period of 10.9 years. Participants lost an average of 18.3% of their body weight from surgical treatment. This led to 24% less mortality over the study period.
Individuals with overweight or obesity have more frequent cravings for high-calorie and high-processed foods during the day and outside mealtime.
A study of women living with overweight or obesity showed weight loss of around 14.6% caused less preference for sugary foods, less cravings and better appetite regulation.
Learn about why we crave sugar and other unhealthy food here.
While risk factors for certain chronic diseases improve with modest weight loss, there are further 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. It lowers risk factors for conditions such as heart disease, stroke, and diabetes. Losing 10-15% of your body weight increases your likelihood of improving of conditions such as obstructive sleep apnoea and non-alcoholic steatohepatitis
There isn't an instant fix to losing weight. As you try to manage weight, embrace patience and a long-term mindset. Health isn't just about a number on a scale. You may experience improvements in your quality of life connected to lowering your obesity health risks.
Many of the health benefits from weight loss are gradual and develop over time. Health is a long-term lifestyle, not a sprint to the finish. The path to a healthier lifestyle can be hard to navigate, but remember that the journey of a thousand miles begins with a single step. Embracing small changes now can have a huge effect on your future.
IN24OB00077 | Review: 25/02/2025
