Heart disease is Australia's leading cause of death, affecting more men than women. Increased weight can raise blood pressure, triglycerides, cholesterol, risk of heart disease and diabetes. Therefore, it isn't surprising that losing just 5% of body weight can improve cardiovascular health parameters, including reducing blood glucose, triglycerides, LDL (harmful) cholesterol and total cholesterol. These improvements may reduce the risk of chronic disease later in life.
One recent large US study found that those who achieved a 5% body weight reduction did more minutes of physical activity per week and had diets of higher quality, as well as lower blood glucose and LDL cholesterol compared to those who didn't lose weight. Diets of higher quality have stronger adherence to the dietary guidelines and tend to be higher in fruits, vegetables, and lean meats and lower in saturated fat and salt. Those less likely to meet their 5% body weight reduction goal reported skipping meals, using diet pills, trying fad diets or other unhealthy behaviours.
A reduction of 5% body weight is very achievable for most individuals. Getting a blood test done, including your blood lipids and checking your blood pressure before starting, can help to track your progress.
Tips to achieve a 5% weight reduction include:
· Setting your target goal and an achievable time frame for you to do it in
· Exercising regularly – create a new routine and stick to it
· Meal prep and eat healthy with plenty of colourful fruits and vegetables and lean meats as well as whole grains
· Don't skip meals and eat regularly
· Stay away from diet pills or drugs that promote a quick fix but are not healthy
· Track your progress regularly to help you stay focused on your goal
· Enlist the help of a health professional – studies have shown that regular check-ins with a health professional aid weight loss.
Following some of these easy steps, you can reach your 5% body weight reduction goal in no time!
Brown JD, Buscemi J, Milsom V, Malcolm R, O'Neil PM. Effects on cardiovascular risk factors of weight losses limited to 5-10. Transl Behav Med. 2016 Sep;6(3):339-46. doi: 10.1007/s13142-015-0353-9.
Hill EB, Cubellis LT, Wexler RK, Taylor CA, Spees CK. Differences in Adherence to American Heart Association's Life's Essential 8, Diet Quality, and Weight Loss Strategies Between Those With and Without Recent Clinically Significant Weight Loss in a Nationally Representative Sample of US Adults. J Am Heart Assoc. 2023 Apr 18;12(8):e026777. doi: 10.1161/JAHA.122.026777.