Pay attention to this 1 thing and you could avoid 7 big health concerns

If you carry more than a few extra pounds — as many Americans do — you might have made peace with your current size.

Loving yourself is a great starting place to begin exploring better reasons to pay attention to your weight.

“It’s easy to zero in on the numbers on the scale or clothing size. But it’s more effective to focus on how weight affects your health,” says Mary Heid, MS, RDN, clinical dietitian at PeaceHealth’s Center for Weight Management in Vancouver, Washington. “What’s amazing is that losing just a few pounds can make a difference.”

Conditions affected by weight

Research shows that a weight loss of 5 to 15% can prevent or improve many common conditions, such as:

1. Diabetes
2. Heart disease
3. High blood pressure
4. Certain cancers
5. Sleep apnea
6. Joint conditions like osteoarthritis
7. Non-alcoholic fatty liver disease

Having extra weight or higher body-mass index (BMI) is one risk factor that all of these conditions share.

Each condition can be costly and time-consuming to treat. Living with them can put a strain on your physical and mental well-being. These concerns can also keep you from doing things you enjoy. And if not caught early or managed well, they can have serious consequences, like permanent disability or a shorter lifespan.

“Of all the risk factors for developing these conditions, the one you can most likely address is your weight,” says Heid.

How small losses help

As researchers have noted, it’s better to start small than not at all. “The bottom line is that a reduction in weight — even a small one — can lead to improved health,” Heid says.

For someone weighing 250 pounds, a 5% loss would be 12.5 pounds. With focus and persistence, achieving that level can feel do-able. This is true whether you’re 20-something or twice that age. 

In fact, another study showed that losing weight in middle age (40-50 years) can help you live a longer, healthier life.

Researchers found that older people who got to a healthy weight (BMI of less than 25) and stayed at that level were less likely to have diabetes, heart attacks, strokes, cancer, asthma or chronic obstructive pulmonary disease. And those who kept the weight off lived longer.

“This research was mostly based on data before weight loss medications or weight loss surgeries were common,” says Heid. “That means the benefits were likely due to lifestyle changes — which is something we can all do.”

Short-term bonus benefits

Not only can weight loss improve chronic conditions for a lifetime, but getting to a healthier weight can also help in the short run with:

• Depression
• Mobility
• Sexual function
• Leaking pee while sneezing, coughing or laughing

These meaningful benefits can make every day feel better and improve your overall quality of life.

It’s not too late to start

“Even if you've had a hard time with weight loss in the past, it’s worth trying again,” says Heid.

Here are some tips to get started:

• Know your “why.” Improving or preventing a serious condition might be enough motivation. This can keep you focused from day to day.
• Cheer yourself on. It’s helpful to think positively about yourself and your efforts. Watch what you tell yourself.  Avoid traps that make you feel defeated such as “all or nothing” thinking or comparing yourself to others.
• Review your diet. You can make big changes or start small depending on your comfort level. Cutting out sugar, filling up on veggies and eating at home are a few suggestions.
• Be physically active. You can do workouts, but house cleaning, yardwork and other everyday movements count as well. Simply walking after meals is also helpful.
• Talk to your doctor. Your primary care provider can give you specific guidance on weight loss. They can also refer you to a medically managed weight loss or bariatric program. PeaceHealth offers comprehensive weight loss services and surgery in Springfield, Oregon and Vancouver, Washington.