Volume 18, No. 2, Spring 2010
By Debra T.Gibbons, R.D.
You know you need to lose weight as your primary care provider reminds you at very visit.
Yet, looking at the weight charts you become discouraged at what appear to be unrealistic goals and you decide it’s not worth the effort.
Well…you’re wrong.
Studies have shown a 5-7 percent weight reduction along with 30 minutes of moderate physical activity produced a 58 percent reduction in the onset of Type 2 diabetes. This means if you are prediabetic, you may be able to stop the progression to a full-blown condition. And if you already have diabetes the weight loss can help improve your blood sugars.
The Framingham study suggests that small amounts of weight loss also can result in a 25-35 percent reduction in the long-term risk of developing high blood pressure. It also showed that even a small sustained weight loss of four pounds or more over four years reduced the hypertension risk compared with those whose weight remained stable. In borderline hypertensive people, a loss of as little as 10 pounds could result in a return to a normal blood pressure.
Increasing evidence shows that a 5-10 percent reduction in weight—especially when combined with some physical activity—decreases triglyceride levels and increases HDL (good) cholesterol, both associated with a reduction in risk for heart disease, heart attacks and stroke. Remember, excess weight puts additional stress on your heart as well as the rest of your body.
Modest weight loss lowers the possibility of developing gallstones or gallbladder disease, lowers the risk of sleep apnea and may even lower your risk of developing certain cancers. High weight is associated with increased incidents of 13 different types of cancers.
And let us not forget your bones and joints. Weight loss can ease some joint pain particularly in the knees. Losing weight helps you to move with greater ease allowing you to enjoy some activities you may not have tried in a while; reason enough to lose some weight just to feel better, improve quality of life and decrease healthcare costs.
(Ms. Gibbons is a Registered Dietician and Certified Diabetes Educator for the VA Primary Care Clinic in Hyannis. She also sees private clients at LiveNutrition in Brewster, 508-896-9080 for appointments, most health insurances accepted