How much weight does an overweight person have to lose in order to
achieve any health benefit?
A: Even modest loss, without necessarily getting down to a
weight targeted in healthy weight charts, can bring health benefits if you
maintain that loss. Research consistently shows that a five to seven
percent weight loss – 10 to 14 pounds for someone who weighs 200 pounds – is
enough to lower blood pressure, reduce risk of diabetes and substantially
improve blood sugar and insulin levels in those who already have
diabetes. In the Diabetes Prevention Program study, small weight loss
decreased risk of diabetes. HDL (“good”) cholesterol levels have been shown to
increase, thus reducing heart disease risk, with losses of 15 to 30 pounds. In
addition, overweight people generally report that even modest weight loss makes
a difference in their breathing, joint pain and ability to get around. So
don’t hold yourself back with overly ambitious goals: Target a few
changes you need to reach a modest loss and then focus on maintaining that new
weight. Then you can decide if you want to make further changes to go
another step lower in weight, again focusing on maintaining whatever loss you
achieve.