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When it comes to weight loss, one of the biggest mistakes you can make is adopting an "all or nothing" attitude. Unless you end up looking like an ultra-trim Hollywood star, you'll likely stop trying somewhere along the way to that goal. After working really hard and losing just a few pounds, you may give up without recognizing the great progress toward better health you have already achieved. Sometimes your doctor may not even give you the praise you deserve.
Losing weight is not just about looking better on the outside. Even a modest weight loss can result in major positive changes on the inside. Here's some scientific evidence of the good you are doing for yourself after you've lost just a few pounds:
High blood pressure: The landmark Framingham Heart Study found that losing and keeping off just one to two pounds a year reduces your risk of high blood pressure by 25% and your risk of diabetes by 35%.
A six-month study of 810 adults with hypertension who lost an average of two to 12 pounds found that participants also lowered their blood pressure levels. Even with just a modest weight loss, they improved their blood cholesterol readings as well.
Cholesterol management: A study published in the Journal of the American College of Nutrition found that people who followed a low-fat, low-calorie diet reduced their cholesterol levels significantly and improved their immune responses, with or without losing weight. Researchers at Tufts University used blood tests to determine that participants had enhanced cellular immune responses simply by following a better diet.
A study in the July 2008 New England Journal of Health involved 322 Israelis who lost an average of 10 pounds over a two-year period. Their ratios of total cholesterol to "good" cholesterol declined between 12% and 20% without medications.
Diabetes: The same researchers found that the 36 diabetics in the study lowered their blood sugar levels without increased medications. According to the National Diabetes Prevention Program, a weight loss of just 5% to 7% prevents Type 2 diabetes in people who are at high risk for this disease.
Cancer risks: Keeping your weight in check (i.e., simply not gaining weight) reduces your chances of getting common cancers of the colon, gallbladder, prostrate, kidney, and breast. A study from The University of Virginia found that women who gained 20 pounds or more between age 18 and midlife doubled their chances for postmenopausal breast cancer.
Memory tests: A February 2009 study from the Mount Sinai School of Medicine found that overweight people over age 60 improved their memory after losing weight. The more weight they lost, the higher their scores on memory tests.
Arthritis: For every two pounds you gain, you increase your risk for arthritis by 9% to 13%. Every new pound increases the stress on your knees by three pounds.
Sleep Apnea: Even losing as little 10% of your body weight can improve sleep patterns and reduce daytime sleepiness.
Losing weight - even a few pounds - is not easy. One scientist on the panel of the Wellspring Weight Loss Camps compared it to the same difficult training top athletes endure before an Olympic match. Often, it is the "last vice" for many people who have already given up smoking, drinking, or substance abuse. They often substitute food as their new and final "stress buster" and then find it the most difficult to moderate because they cannot simply cut out eating.
No matter what your situation in your struggle to control your weight, give yourself credit for any progress whatsoever. Just losing a few pounds can be a triumph.
Losing weight is not just about looking better on the outside. Even a modest weight loss can result in major positive changes on the inside. Here's some scientific evidence of the good you are doing for yourself after you've lost just a few pounds:
High blood pressure: The landmark Framingham Heart Study found that losing and keeping off just one to two pounds a year reduces your risk of high blood pressure by 25% and your risk of diabetes by 35%.
A six-month study of 810 adults with hypertension who lost an average of two to 12 pounds found that participants also lowered their blood pressure levels. Even with just a modest weight loss, they improved their blood cholesterol readings as well.
Cholesterol management: A study published in the Journal of the American College of Nutrition found that people who followed a low-fat, low-calorie diet reduced their cholesterol levels significantly and improved their immune responses, with or without losing weight. Researchers at Tufts University used blood tests to determine that participants had enhanced cellular immune responses simply by following a better diet.
A study in the July 2008 New England Journal of Health involved 322 Israelis who lost an average of 10 pounds over a two-year period. Their ratios of total cholesterol to "good" cholesterol declined between 12% and 20% without medications.
Diabetes: The same researchers found that the 36 diabetics in the study lowered their blood sugar levels without increased medications. According to the National Diabetes Prevention Program, a weight loss of just 5% to 7% prevents Type 2 diabetes in people who are at high risk for this disease.
Cancer risks: Keeping your weight in check (i.e., simply not gaining weight) reduces your chances of getting common cancers of the colon, gallbladder, prostrate, kidney, and breast. A study from The University of Virginia found that women who gained 20 pounds or more between age 18 and midlife doubled their chances for postmenopausal breast cancer.
Memory tests: A February 2009 study from the Mount Sinai School of Medicine found that overweight people over age 60 improved their memory after losing weight. The more weight they lost, the higher their scores on memory tests.
Arthritis: For every two pounds you gain, you increase your risk for arthritis by 9% to 13%. Every new pound increases the stress on your knees by three pounds.
Sleep Apnea: Even losing as little 10% of your body weight can improve sleep patterns and reduce daytime sleepiness.
Losing weight - even a few pounds - is not easy. One scientist on the panel of the Wellspring Weight Loss Camps compared it to the same difficult training top athletes endure before an Olympic match. Often, it is the "last vice" for many people who have already given up smoking, drinking, or substance abuse. They often substitute food as their new and final "stress buster" and then find it the most difficult to moderate because they cannot simply cut out eating.
No matter what your situation in your struggle to control your weight, give yourself credit for any progress whatsoever. Just losing a few pounds can be a triumph.
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