The benefits of losing 5%

For most people 5% is enough to reduce the risk of developing type 2 diabetes. Your weight loss success may also mean that you help to lower your blood pressure. There are many other health benefits, too – research has shown that a loss of 5–10% of your starting body weight can make a real difference.

Health benefits

• Lowers your body's cholesterol levels
• Can improve blood sugar control
• Reduces aches and pains
• Improves mobility
• Can improve your breathing
• Helps you to sleep better
• Reduces the risk of sleep apnoea
• Helps prevent angina – chest pain caused by decreased oxygen to the heart.
• Decreased your risk of sudden death from heart disease or stroke
• May stop the need from regular medication
• Reduces the risk of certain cancers

Your emotional health will also benefit hugely. People who have lost 5-10% of their body weight report improvements in quality of life, a noticeable reduction in depression symptoms, increased energy, plus a more positive attitude to life.

Little By Little

When it comes to weight loss, some people are unduly hard on themselves. They feel that they won't be truly happy until they have lost three or four times the amount necessary to start seeing a difference.

The trick is to be realistic about your weight-loss goals and how long it will take to achieve them. Don't discount the small losses you've accomplished either – they are very significant and should be used to spur you on. Trying to lose too much too quickly can undermine your efforts and actually work against you, and is more likely to result in your weight yo-yoing, which is detrimental to your progress.

Breaking your weight loss journey into small, manageable steps of 5–10% will help to keep you motivated. If you have a lot of weight to lose, reaching Goal may seem like a daunting task, but having a set of measurable targets will help you to stay on track and keep you focused.

As you achieve each goal, it will give you that all-important momentum to increase your level of motivation still further to keep going and achieve your Goal Weight.

Don't Forget...

As you lose weight, your overall energy needs are also naturally reduced. To counteract this and resume your weight-loss rate, you may need to step up your daily activity levels. These small adjustments will make all the difference and get you back on track.