You may be asking what weight loss goal you should be aiming for if you’re like one-third of South Africans who made reducing weight a New Year’s resolution.
Searching online for “setting a weight loss goal” will probably return more questions than solutions, though. Setting this target will seem easy with the many weight-loss applications and calculators available. They will usually validate a “healthy” weight and give a target weight range using a body mass index (BMI) calculator.
Your screen will be inundated with slim influencers advertising diets that claim to help you lose 10 kg in a month, or advertisements for weight loss drugs, programs, and diets that claim to make your weight loss uncomplicated and quick. Losing weight seems like an insurmountable obstacle because most sales pitches say you have to shed a lot of weight to be healthy. However, studies have shown that significant weight loss is not necessary to reap the health benefits.
Making Weight Loss Goals Based on Body Mass Index is Incorrect
In our culture, numbers hold a special place. To rate our weight, we naturally employ measures and mathematics. Among them, body mass index (BMI) stands out as the most widely used. The body mass index (BMI) is a useful tool for screening and monitoring weight and health since it divides bodies into four categories: underweight, normal (healthy), overweight, and obese.
If we want to lose weight healthily, we shouldn’t rely on this number alone as our benchmark. Due to the fact that it ignores two important aspects of obesity and health: the distribution and proportion of body fat. It fails to take into consideration the substantial disparities in body composition that exist according to age, race, and gender.
Why Is It Good for Our Health to Lose Weight?
There are four main ways in which our health can be greatly improved by losing merely 5-10% of our body weight, which is equivalent to 6 to 12kg for an individual weighing 120kg.
1. Lowering Cholesterol Levels
Because being overweight alters the production and regulation of lipoproteins and triglycerides, another type of fat molecule utilized for energy, being overweight raises the likelihood of having an excess of low-density lipoprotein (LDL) cholesterol, commonly referred to as bad cholesterol. High triglyceride and bad cholesterol levels are harmful because they constrict blood vessels and reduce blood flow, raising the danger of cardiovascular disease, myocardial infarction, and stroke. However, studies demonstrate that even a modest reduction of 5% in body weight can enhance lipid profiles (total cholesterol, LDL cholesterol, and triglycerides).
2. Mitigating Hypertension
If our blood pressure readings are consistently over 140/90, we are deemed to have high blood pressure. The sympathetic nervous system, blood vessels, and hormones all play a role in maintaining a healthy blood pressure level, and being overweight changes all of these things. A higher risk of cardiovascular disease, myocardial infarction, and stroke is associated with persistently high blood pressure, which essentially causes the heart and blood vessels to work harder and less efficiently.
Both the systolic and diastolic blood pressure readings are improved with a 5% weight loss, similar to the changes in cholesterol. Additionally, a meta-analysis of 25 trials examining the effect of weight loss on blood pressure indicated that blood pressure improved by one point for every kilogram of weight lost.
3. Decreased Likelihood of Developing Type 2 Diabetes
One of the most controllable risk factors for type 2 diabetes is being overweight, especially for those who have a lot of belly fat and other forms of visceral fat. Inflammatory chemicals released by fat cells as a result of being overweight can interfere with the body’s ability to control and utilize insulin, which in turn can induce hyperglycemia.
Failure to properly manage type 2 diabetes increases the risk of complications that might harm vital organs, the central nervous system, the eyes, and blood vessels. A mere 7% reduction in body weight lowers the risk of developing type 2 diabetes by 58%, according to the research.
4. Lessening the Likelihood of Osteoarthritis and Other Joint Pains
Osteoarthritis is more common in those who carry excess weight because it increases the risk of joint inflammation and injury. Developing osteoarthritis is four times more likely in people who are obese, according to observational studies, and the risk is doubled in those who are overweight. When we lose a little weight, the strain on our joints is somewhat lessened. One study found that the knee load decreased fourfold for every kilogram of weight lost, making it easier to walk and perform other everyday tasks.
Maintain Healthy Routines That Will Be Sustainable
Your experience is not unique if you have ever attempted to reduce weight only to see the Kgs creep back on nearly immediately afterward. Participants in over half of the long-term weight-loss studies regained the lost weight within two years, according to a study of 29 trials. More than 80% was recovered within five years.
Losing weight forces the body to adapt by forcing it out of its usual routine, which in turn activates the survival response. Subsequently, it prevents us from losing weight by setting off a cascade of physiological reactions meant to protect our weight and “survive” a famine scenario. There is an evolutionary relationship between the problem and its solution. Maintaining a healthy weight over the long term is all about:
- Cut your weight loss into smaller, more manageable portions that you can stick to, such as going on a losing streak, then a maintenance streak, and so on, until you reach your target weight.
- Establishing lifelong habits requires a slow but steady approach to changing one’s way of living.
- Weight loss is as much a psychological challenge as it is a physical one. Cultivating a positive mindset and a strong support system can significantly impact our ability to stick to our goals. Practices such as mindfulness, meditation, and journaling can help us stay connected to our reasons for wanting to lose weight and allow us to navigate setbacks with grace and resilience.
- Neglecting the importance of sleep and stress management can sabotage weight loss efforts. Poor sleep can disrupt hormonal balances that control appetite, making us more likely to reach for unhealthy foods. Similarly, high stress levels can lead to emotional eating and decreased motivation for physical activity. Establishing routines that promote regular, restful sleep and incorporating stress-reduction techniques into our daily lives are essential steps towards achieving a healthy weight.
- When it comes to diet and exercise, focus on quality rather than strict calorie counting or exhaustive workout regimens. A diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, provides the nutrients our bodies need to function optimally. Similarly, finding forms of physical activity that we enjoy ensures that exercise is a pleasure, not a chore. Whether it’s walking, cycling, dancing, or yoga, regular movement that fits our lifestyle and preferences can make a significant difference in our weight loss journey.
- Weight loss is rarely linear, and plateaus are a normal part of the process. When progress stalls, it’s an opportunity to reassess and adjust our strategies. This might mean mixing up our workout routine, trying new recipes to reignite our passion for healthy eating, or simply giving ourselves a break to recharge our motivation.
- Setting achievable milestones and celebrating each achievement can keep us motivated. Whether it’s fitting into an old pair of jeans, completing a 5K run, or simply feeling more energetic and healthy, acknowledging these victories reminds us of our progress and keeps us focused on our long-term goals.
The thought of committing to a healthy weight could be overwhelming. However, there is no rule that says it must fall within a certain “healthy” BMI range. The health benefits of losing just 5–10% of our body weight will be noticeable right away.
