What make 10 kilos of fat looks like? It varies depending on your starting weight, what type of diet changes you make and how fast you lose weight. But the benefits of losing 10 pounds are more universal.
Of some markers, “overweight” means being 10% above the body’s ideal weight, and “overweight” is 20 percent and higher. So for a person of 150 pounds, the loss of 10 pounds can place them in a brand new medical console.
Losing 10 pounds may sound like a bit of a downhill climb, but losing 10 pounds is a fantastic achievement – regardless of your starting weight. “There’s something magical about the first 10-pound weight loss I don’t see in other markers,” said Lisa Ellis, MS, RDN, CDN, LCSW, founder of Integrate nutrition in White Plains, New York. “It tends to promote motivation. And people are starting to build on their success.”
To understand how effective losing 10 pounds can be, read on to find out exactly what happens to your body after you lose 10 pounds. And if you’re looking for healthy cooking habits to use, check out the 21 best healthy cooking hackers of all time.
What does it look like to lose 10 pounds? It looks like a restful night’s sleep. When you lose 10 kilos, you sleep better at night, which means that your cortisol levels are lower. Lower cortisol levels correspond to less stress and cravings for sweet and fatty foods. “People get better sleep and sleep apnea can relieve,” he says Fiorella DiCarlo, RDN and CDN Carrying overweight can lead to the risk of sleep apnea, a sleep disorder in which the airways are blocked during snoozing, according to Harvard Women’s Health Watch.
People who are overweight have extra tissue in the back of the throat, which can fall down over the airways and block the airflow into the lungs while they sleep. The American College of Physicians emphasizes lifestyle changes – especially weight loss – to treat obstructive sleep apnea. Losing only 5 to 10 percent of body weight can have a major impact on the symptoms of sleep apnea.
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Type 2 diabetes is not a laughing matter. People with diabetes have an increased risk of stroke, heart attack, high blood pressure, kidney disease and blindness. And type 2 can be prevented or reversed with weight loss. If you can lose five to ten percent of your body weight, you reduce the risk of developing diabetes by 58 percent, according to Johns Hopkins Medicine’s Digestive Weight Loss Center. Ellis says she sees a good reduction in blood sugar levels in her customers after a weight loss of 10 pounds.
Lowering blood sugar is also good news for limiting belly fat, as high blood sugar and diabetes tend to manifest as belly fat. “If you have a lot of stress and high blood sugar, it will push your body to keep fat in your stomach,” says the integrative physician Dr. Susan Blum, MD, MPH, founder and CEO of Blum Center for Health in Rye Brook, New York. The stomach is used as a dumping site for excess, or “brown” fat, which serves no purpose, and it is driven by high levels of insulin and cortisol.
Losing 10 pounds looks like fat from the waist and a better digestive system. If you did not poop regularly, you can be now. All the fiber you get from whole fresh ingredients? This means that there will be less constipation and other problems with digestion, especially for people who are not ordinary vegetable and fruit eaters, says Ellis. It’s the second GI bill, and it’s a gift that continues to give.
You know how often it is most difficult to start a project? Your body is a pretty big project. When you have lost 10 pounds, it is easier to ride the first success and continue the good work, says Ellis. Exercise is easier because you have a little less exercise. “Losing 10 pounds, first and foremost, helps you feel better and you want to keep exercising. You feel better in your body. It improves your mood,” says Blum.
You sleep better and do not have as many mood swings if you eat less sugar. These benefits increase, which motivates you to continue and take even more healthy action. It’s like the domino effect.
Increased energy, motivation, self-confidence, improved sleep – many of these benefits are intertwined. We know that a symptom or a benefit is not mutually exclusive because your body is a whole system of interconnected systems. But some foods are better for energy than others, and you’ll probably eat if you lost 10 pounds.
“Part of the energy boost is because the food you took out of your diet to lose weight: less sugar, less alcohol and maybe less heavy, fatty foods,” says Blum. “If you do not eat so much sugar, you have more energy and sleep better. People tend to feel really good, happier. There is a general feeling of well-being and empowerment.”
Weight loss will reduce the stress on your heart. “Losing as little as 10 pounds … can help manage or prevent high blood pressure in many obese people (those with a body mass index (BMI) of 25 or higher)”, according to American Heart Association. Heart health is also especially important as women age. “After menopause, preventing heart disease is one of the most important things you want to do. In advance, it’s breast cancer,” says Blum.
Woo hoo! You can drop an entire clothing size by losing 10 pounds. Be honest: This is why many people want to lose weight in the first place. We all want to look good in our clothes. “When you hit 10 pounds, your jeans will feel different, absolutely,” says Blum. “Just a little looser. Theoretically, 10 pounds is considered a size.” Once you have passed the first few kilos where you may not be able to tell, says Blum, you really start to lose body fat.
Cholesterol is one of the areas there how you achieve your weight loss affects your benefits. If you followed the ketogenic, Atkins or other low fat diets, you may not have lowered your cholesterol levels when you lost weight. For many people – without a genetic predisposition to high cholesterol and those who focus on increasing their healthy, non-animal fats, such as avocados, olive oil and nuts, they can still maintain a healthy cholesterol on these high fat diets.
The ideal cholesterol level is below 150 mg / dl, according to The Medical Committee for Responsible Medicine, but nearly 107 million Americans have levels dangerously close to 225 mg / dl, which is the average for coronary heart disease. The good news? Losing five to ten percent of your body weight is associated with significant improvements in risk factors for cardiovascular disease, according to a study from the 2011 journal. Diabetes care. The study examined 5,145 women and men and measured HbA1c, total cholesterol, HDL cholesterol and triglycerides. Keeping your total fat intake low, especially fat from meat and dairy products, is a great way to keep your cholesterol in check.
You can love and value yourself in all sizes, but achieving goals just feels good. You treat your body right and care enough about yourself to do what is necessary to be your best self, regardless of weight.
“If your weight loss was achieved consciously, with different foods, especially if you eat fewer inflammatory foods, your energy will increase, you will feel great and you will have better self-esteem,” he says. Marcelle Pick, NP, a functional medicine nurse who focuses on women’s hormones. “For someone with 100 pounds to lose, they may not notice it, at least physically, but they will feel in control for the first time and gain confidence.”
Better sex? Yes thank you. A trimmer means that the penis can better stand on attention when it really matters. Carrying 10 extra pounds increases the risk of softness where you do not want it, according to a 2016 report by the magazine Translation andrology and urology. A high body mass index (BMI) can cause chronic inflammatory stress, which can lead to erectile dysfunction. Carrying weight can restrict blood vessels, making it harder for blood to flow … to the right places.
In addition, eating too much sugar, refined carbohydrates and alcohol can increase estrogen levels and cause weight gain, says Dr. Mark Hyman in his book, The blood sugar solution. Although you can feel safe and desirable in all sizes, you can also feel sexier by losing weight.
Taking the stairs will not feel as high on a mountain as it used to be after you lost 10 pounds. People often notice that they can go upstairs more easily, according to Ellis. “My patients are amazed at the difference,” she says. Ellis has patients who carry a weight of 10 pounds up and down a flight of stairs to help them realize how much they are carrying. That practice really brings their achievement home.
There is a good reason why doctors recommend patients with knee and hip problems to lose weight. The fat itself is an active tissue that creates and releases pro-inflammatory chemicals. And arthritis is inflammation of the joints, which causes pain and stiffness. Eating different foods and losing weight can reduce that inflammation, says Blum, author Healing inflammation.
“We know that inflammation is behind all chronic disease. Reducing inflammation in the body helps you think better. It also helps your joints and mobility,” she says. According to the Arthritis Foundation, losing a modest five to ten pounds can have a world of benefits for your legs. The foundation cited a 2005 study in the journal Arthritis and rheumatism that overweight and obese adults with knee osteoarthritis who lost a pound in weight felt four fewer pounds of pressure off their knees. In other words, losing just 10 pounds would relieve 40 pounds of pressure from your knees.
Well, if this is not a good reason to lose 10 pounds, we do not know what is. Oxford University research found that moderate obesity reduces life expectancy by about three years. “Being overweight shortens life expectancy,” says Dr. Gary Whitlock, MD, in his analysis of 900,000 women and men in 57 studies.
The mortality rate was lowest in people who had a body mass index of 23 to 24. This means that if a person is, for example, 5 feet, 7 inches tall, his or her optimal weight would be about 154 pounds. Of course, everyone is different. Some people have more muscle or more bone density, both of which weigh more and are healthy.
If having children is a goal, you may want to lose weight so that you have the opportunity to gain weight. Studies has shown that losing as little as five percent of your body weight can dramatically improve your chances of getting pregnant – and we’m not just talking about the female partner here.
Men can improve their fertility by losing weight as well. It can also improve your chances of having a safe and healthy pregnancy. If you are like us, you still want to talk between meals, no matter what the reasons are for losing or maintaining your weight. Have some of these healthy snack ideas ready to make life easier when your munchie cravings start.
