Just 5% Weight Loss Can Give You Real Health Benefits…
Losing weight can sometimes seem like an overwhelmingly difficult task. But dont get discouraged: every small step toward your goal counts.
Even losing a small amount of weight have significant benefits for your health. Here are 8 amazing benefits that even losing just 5% of your body weight will bring.
1) Reduce your risk of breast cancer.
One study involved 61,355 middle-aged women. They found that those who lost 5% of their body weight had a lower risk of breast cancer… compared to women who didnt lose weight. Women who lost 15% of their body weight were even less likely to get breast cancer.
This is partly because fat cells produce estrogen and create inflammation in the body. Both of these have been linked to breast cancer.BRAND-NEW: 5 Living Nutrients That Can Trigger Rapid Fat Loss!
2) Reduce your risk of diabetes.
Another study followed 19 obese people who lost 5% of their body weight. The participants saw an improvement in insulin sensitivity in fat tissue, liver, and skeletal muscle tissue… making them less likely to get diabetes.
In fact, the results of the study indicated that losing 5% of your body weight is enough to maximally improve insulin sensitivity in fat tissue and the liver. Beyond that point, the improvements in that area are minimal.
3) Lower your blood pressure.
Having high blood pressure can cause damage to your blood vessels… and put you at risk for conditions such as heart disease.
Even losing a small amount of weight puts less stress on your heart and can lower your blood pressure. Losing 5-10% of your body weight can lower your blood pressure by 5 mmHg.
4) Lower your bad cholesterol levels and raise your good cholesterol levels.
Dropping even a small amount of weight decreases the amount of LDL (low-density lipoprotein) cholesterol in your body. LDL cholesterol is known as the bad kind of cholesterol and it increases your risk of heart disease and stroke.BRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
Losing just 5-10% of your body weight can increase the amount of HDL (high-density lipoprotein) cholesterol in your body by 5 points. HDL cholesterol is known as the good kind of cholesterol… and it is beneficial to your health.
5) Get rid of visceral fat.
Visceral fat is fat thats stored in your belly. Because its located in the region of your liver, heart, and other organs… this kind of fat can be dangerous.
Its generally contrasted with subcutaneous fat. This type of fat is “safer” because its stored in your buttocks and thighs.
Heres the good news… visceral fat is easier to burn than subcutaneous fat, which is much more stubborn. Losing just a bit of weight is enough to burn some visceral fat.
This will reduce your risk of chronic illness and heart disease.SPECIAL: New Research Reveals How to Get Your Brain to Tell Your Body to Burn More Fat
6) Put less stress on your joints.
Having a lot of extra fat on your body puts stress on your joints. This makes you more likely to develop arthritis and joint pain. In fact, obese people are 60% more likely to develop arthritis.
According to one study, women who lost just 11 pounds were 50% less likely to develop osteoarthritis of the knee. You dont have to lose a dramatic amount of weight to reduce your risk of arthritis.
7) Help with sleep apnea.
Overweight people are more likely to have sleep apnea. Sleep apnea causes your breathing to be irregular when you sleep.
This means you dont get the oxygen you need… and youll feel extra tired throughout the day.
Losing 5-10% of your body weight can lessen the effects of sleep apnea so your body will get the oxygen it needs, and youll feel better rested, too.
8) Reduce inflammation.
Obesity has been linked to inflammatory diseases. Inflammation can lead to conditions such as heart disease, stroke, and diabetes.
A study involving 316 older obese adults showed that even losing 5% of ones body weight reduced inflammation which in turn reduces your risk of those associated diseases.
How Can I Get Started On My 5% Weight Loss?
Losing weight can seem like a daunting task, but it doesnt have to be. The secret to losing weight lies in being persistent and not giving up.
Remind yourself that you are worth it and that you deserve to treat yourself well. Here are some easy, practical tips to help get you started on losing weight.TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight While You Snooze!
1) Get enough sleep.
This doesnt take a lot of effort… but it can make a big difference. For one, being well-rested means youll be more likely to be physically active.
Being sleep-deprived also raises your levels of ghrelin (the hunger hormone). This makes you want to eat more.
2) Walk more.
Walking is a great way to ease yourself into a more active lifestyle.
If you drive to work, try parking your car just a half-mile short of your office… and walking the rest of the way there. A 150-lb. person can lose 300 calories in just one hour of walking briskly.
3) Stop drinking soda.
We think of beverages as being less substantial than meals… but soda is packed with sugar. In fact, soda is a leading cause of obesity in America.
You can lose 15 lbs. in a year just by not drinking a can of Coke daily. Carry a water bottle around with you instead… and take it out whenever you feel tempted to guzzle down a soda.
4) Hold yourself accountable.
Whether youre keeping a food and activity journal talking to your friend about your progress or marking a tally for every pound lost holding yourself accountable is key to staying on track with your weight loss.
If youre having difficulty in this area, theres a website called beeminder.com that might be helpful. It tracks your progress toward your goals and forces you to pay a price when you go off-track.
This can be a powerful incentive to follow through with your goals.
Heres The Thing About Not Getting Enough Sleep
We all know sleep is important but did you know its probably THE most important thing you can do for your weight management?
Seriously, think about it–every night when you sleep, its your bodys way of recharging for the next day
And if you dont recharge enough?
Sure, coffee can help but its FOOD and ENERGY your body ends up craving to make up for it.
So by far the best thing you can do to get started on losing 5% of your body weight is to make damn sure youre getting enough sleep at night.
And honestly, you dont need any crazy noise machines, gravity blankets, or insane doses of melatonin to get a good nights rest
In my experience, the key is to have a solid bedtime routine–heres one thats helped hundreds of women sleep more (and lose weight faster):