Effort is more important than perfection
Nutrition Topics
August 4, 2020

Top 5 benefits of 5-10% weight loss in overweight and obese adults

By Maria Tikka ANutr, MMedSci

Has the pandemic affected your weight loss journey? You are not alone!

The UK Government recently announced new measures to battle obesity as a way to protect citizens from COVID-19 . Indeed, being overweight (BMI>25 kg/m2) and obese (BMI> 30 kg/m2) has been associated with a significantly higher risk of infection from COVID-19, morbidity and mortality worldwide .

This whole situation though has been very stressful to all of us and many people’s everyday lives have drastically changed. It has been shown that many of these changes could significantly contribute to gaining weight during quarantine .

If you are on your weight loss journey and you see your progress slowing down due to the current circumstances, you are not alone and your emotions are valid! I am writing this article to make sure you know how valuable is the weight loss you have already achieved and hopefuly inspire you to keep up the great work, even if your progess rate is not “perfect”! The health benefits of mild and moderate weight loss among overweight and obese individuals could be impressive!

No1: Better glycaemic control

  • It has been shown that when insulin resistant obese patients lost over 5% of their initial body weight insulin sensitivity of liver cells, fat tissue and muscle cells was significantly increased. Blood glucose and insulin levels were also significantly reduced .
  • Among overweight and obese diabetic patients, the LOOK AHEAD study six months after 2-5% weight loss the odds of reducing systolic blood pressure, Hb1AC and triacylglycerol levels significantly increased and weight loss over 5-10% was associated with a significant increase of HDL cholesterol. The significance of the changes were directly correlated to the amount of weight loss .

Reducing triaglycerol levels and increasing HDL cholestererol levels (“the good cholesterol”) could reduce the risk of cardiovascular disease as well!

Why does this happen?

  • The decrease of fatty acid circulation in the liver plays the major role in the beta-cell function improvement. These are the pancreatic cells that produce insulin!
  • When we do not consume more dietary fats than we need, the activation of cellular inflammation pathways that cause insulin resistance is reduced.

No 2: Stronger immune system

Overnutrition and excess body fat could activate pathways that cause the production of molecules involved in inflammation by pancreatic, liver, fat and blood vessel cells. As a result, the body could be in a state of chronic low- grade inflammation. Also, obesity has been associated with distortions of the lymphoid tissue structure. Combining these alterations results to an elevated infection risk ().

Long term over 5% weight loss has been shown to decrease levels of inflammatory markers (molecules that indicate inflammation) , !

No 3: Improved blood pressure

Hypertension is a strong factor for heart disease and obesity could contibute to hypertension through several mechanisms :

  • high waist circumferenceis associate with insulin resistance. In turn, insulin resistance results to arteries becoming more stiff, because the endothelial cells of the blood vessels produce less nitric oxid. Vasodilation is decreased and blood pressure isincreased.
  • In presense of insulin resistance, sympathetic nervous system activation could increase blood pressure.
  • Fat tissue around blood vessels produce inflammatory molecules that cause constriction of blood vessels.
  • Increased fat tissue around your kidneys could cause hypertension.

The LOOK AHEAD study showed that 5-10% weight loss could significantly improve blood pressure control . Also, hypertensive and prehypertensive participants of the PREMIER study that over just 2.4- 5.6 kg could significantly improve blood pressure . Hypertension is a strong factor of cardiovasculat

No 4: Sleep apnoea improvement

fight sleep apnoea dexoration image

Obesity is one of the strongest predictors of obstructive sleep apnoea, since increased fat cells in peripharyngeal fat pads increase tissue pressure and could result to pharyngeal collapsibility during sleep. Also, pro-inflammatory molecules produced from fat tissue possibly reduce neuromuscular control of the upper airways .

  • For LOOK AHEAD study participants who suffered from mild to moderate obstructive sleep apnoea, weight loss over 10kg significantly improved sleep apnoea and improvements persisted after four years, when they had gained back part of the weight .
  • Losing 10.6% of body weight has also been associated with significant improvents of sleep apnoea symptoms among overweight and obese individuals .

No 5: Better quality of life!

eat better sleep better- decoration picture

“Quality of life” can be a very vague term and more studies are required to determine the benefits of weight loss!

The results of the studies below refer to more significant weight loss, but it still worth mentioning what research has to say about this topic!

  • Health-related quality of life was improved after significant weight loss for the LOOK AHEAD regarding physical and mental health according to the Physical Component and Bend Depression Inventory (BDI-II) Scores, respectively, a year after the beginning of the study .
  • Among 188 obese participants of the University of Michigan weight management program, who had a mean BMI of 40±5 kg/m2 initally, decreasing their BMI by 7.0±3.2 kg/m2 was associated with improved health- related quality of life .

Please remember that effort always matters. The goal is not perfection, but a healthier and happier YOU.

References

1.
Oats [Internet]. Coeliac UK. [cited 2020 Jul 10]. Available from: https://www.coeliac.org.uk/information-and-support/living-gluten-free/the-gluten-free-diet/about-gluten/oats/
1.
Jones AL. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectr [Internet]. 2017 May [cited 2020 Jul 10];30(2):118–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439366/
1.
What is Celiac Disease? [Internet]. Celiac Disease Foundation. [cited 2020 Jul 10]. Available from: https://celiac.org/about-celiac-disease/what-is-celiac-disease/
1.
Kupfer SS, Jabri B. Celiac Disease Pathophysiology. Gastrointest Endosc Clin N Am [Internet]. 2012 Oct [cited 2020 Jul 10];22(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872820/
1.
Kagnoff MF. Celiac disease: pathogenesis of a model immunogenetic disease. J Clin Invest [Internet]. 2007 Jan 2 [cited 2020 Jul 10];117(1):41–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1716218/
1.
Sams A, Hawks J. Celiac disease as a model for the evolution of multifactorial disease in humans. Hum Biol. 2014;86(1):19–36.
1.
Free-from moves mainstream [Internet]. Agriculture and Horticulture Development Board (AHDB). 2018. Available from: https://ahdb.org.uk/news/consumer-insight-free-from-moves-mainstream-2
1.
Gluten-Free Products Market Size, Share | Industry Report, 2027 [Internet]. [cited 2020 Jul 10]. Available from: https://www.grandviewresearch.com/industry-analysis/gluten-free-products-market
1.
Garcia-Mazcorro JF, Noratto G, Remes-Troche JM. The Effect of Gluten-Free Diet on Health and the Gut Microbiota Cannot Be Extrapolated from One Population to Others. Nutrients [Internet]. 2018 Oct 4 [cited 2020 Jul 10];10(10). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212913/
1.
De Palma G, Nadal I, Collado MC, Sanz Y. Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects. Br J Nutr. 2009 Oct;102(8):1154–60.
1.
Kim H, Demyen MF, Mathew J, Kothari N, Feurdean M, Ahlawat SK. Obesity, Metabolic Syndrome, and Cardiovascular Risk in Gluten-Free Followers Without Celiac Disease in the United States: Results from the National Health and Nutrition Examination Survey 2009–2014. Dig Dis Sci [Internet]. 2017 Sep 1 [cited 2020 Jul 10];62(9):2440–8. Available from: https://doi.org/10.1007/s10620-017-4583-1
1.
What is Gluten? [Internet]. Celiac Disease Foundation. [cited 2020 Jul 10]. Available from: https://celiac.org/gluten-free-living/what-is-gluten/
1.
Catassi C, Alaedini A, Bojarski C, Bonaz B, Bouma G, Carroccio A, et al. The Overlapping Area of Non-Celiac Gluten Sensitivity (NCGS) and Wheat-Sensitive Irritable Bowel Syndrome (IBS): An Update. Nutrients [Internet]. 2017 Nov [cited 2020 Jul 10];9(11):1268. Available from: https://www.mdpi.com/2072-6643/9/11/1268
1.
Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, et al. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. BMJ [Internet]. 2017 May 2 [cited 2020 Jul 10];357. Available from: https://www.bmj.com/content/357/bmj.j1892
1.
Overview | Coeliac disease: recognition, assessment and management | Guidance | NICE [Internet]. [cited 2020 Jul 9]. Available from: https://www.nice.org.uk/guidance/ng20/
1.
Caio G, Volta U, Sapone A, Leffler DA, De Giorgio R, Catassi C, et al. Celiac disease: a comprehensive current review. BMC Medicine [Internet]. 2019 Jul 23 [cited 2020 Jul 9];17(1):142. Available from: https://doi.org/10.1186/s12916-019-1380-z
1.
Ehteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A. The Effect of Gluten Free Diet on Components of Metabolic Syndrome: A Randomized Clinical Trial. Asian Pac J Cancer Prev [Internet]. 2018 [cited 2020 Jul 9];19(10):2979–84. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6291063/
1.
Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients. Gastroenterol Hepatol (N Y) [Internet]. 2018 Feb [cited 2020 Jul 9];14(2):82–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
1.
Diez-Sampedro A, Olenick M, Maltseva T, Flowers M. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. J Nutr Metab [Internet]. 2019 Jul 1 [cited 2020 Jul 9];2019. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6636598/
1.
Prevention of vitamin D deficiency [Internet]. BJFM. [cited 2020 Jul 7]. Available from: https://www.bjfm.co.uk/prevention-of-vitamin-d-deficiency
1.
Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism [Internet]. 5th ed. Wadsworth Cengage Learning; 2009. 600 p. Available from: https://books.google.co.uk/books?id=rXSO9YLr72YC&printsec=frontcover&hl=el&source=gbs_ge_summary_r&cad=0#v=onepage&q&f=false
1.
Young MRI, Xiong Y. Influence of vitamin D on cancer risk and treatment: Why the variability? Trends Cancer Res [Internet]. 2018 [cited 2020 Jul 7];13:43–53. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201256/
1.
Menon V, Kar SK, Suthar N, Nebhinani N. Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions. Indian J Psychol Med [Internet]. 2020 Jan 6 [cited 2020 Jul 7];42(1):11–21. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/
1.
Vanherwegen A-S, Gysemans C, Mathieu C. Vitamin D endocrinology on the cross-road between immunity and metabolism. Mol Cell Endocrinol. 2017 15;453:52–67.
1.
Umar M, Sastry KS, Chouchane AI. Role of Vitamin D Beyond the Skeletal Function: A Review of the Molecular and Clinical Studies. International Journal of Molecular Sciences [Internet]. 2018 Jun [cited 2020 Jul 7];19(6):1618. Available from: https://www.mdpi.com/1422-0067/19/6/1618
1.
SACN vitamin D and health report [Internet]. GOV.UK. [cited 2020 Jul 7]. Available from: https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report
1.
Vitamins and minerals - Vitamin D [Internet]. nhs.uk. 2017 [cited 2020 Jul 7]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
1.
Lanham-New SA, Webb AR, Cashman KD, Buttriss JL, Fallowfield JL, Masud T, et al. Vitamin D and SARS-CoV-2 virus/COVID-19 disease. BMJ Nutrition, Prevention & Health [Internet]. 2020 May 13 [cited 2020 Jul 6];bmjnph. Available from: https://nutrition.bmj.com/content/early/2020/06/09/bmjnph-2020-000089
1.
Sassi F, Tamone C, D’Amelio P. Vitamin D: Nutrient, Hormone, and Immunomodulator. Nutrients [Internet]. 2018 Nov 3 [cited 2020 Jul 6];10(11). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266123/
1.
Armah SM, Boy E, Chen D, Candal P, Reddy MB. Regular Consumption of a High-Phytate Diet Reduces the Inhibitory Effect of Phytate on Nonheme-Iron Absorption in Women with Suboptimal Iron Stores. J Nutr. 2015 Aug;145(8):1735–9.
1.
Al Hasan SM, Hassan M, Saha S, Islam M, Billah M, Islam S. Dietary phytate intake inhibits the bioavailability of iron and calcium in the diets of pregnant women in rural Bangladesh: a cross-sectional study. BMC Nutrition [Internet]. 2016 Apr 21 [cited 2020 Jul 1];2(1):24. Available from: https://doi.org/10.1186/s40795-016-0064-8
1.
Beck KL, Conlon CA, Kruger R, Coad J. Dietary Determinants of and Possible Solutions to Iron Deficiency for Young Women Living in Industrialized Countries: A Review. Nutrients [Internet]. 2014 Sep 19 [cited 2020 Jul 1];6(9):3747–76. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179187/
1.
Lönnerdal B. Calcium and iron absorption--mechanisms and public health relevance. Int J Vitam Nutr Res. 2010 Oct;80(4–5):293–9.
1.
Miller JL. Iron Deficiency Anemia: A Common and Curable Disease. Cold Spring Harb Perspect Med [Internet]. 2013 Jul [cited 2020 Jul 1];3(7). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
1.
Geissler C, Powers H. Human Nutrition [Internet]. 12th ed. Churchill Livingstone; 2010. 792 p. Available from: https://www.elsevier.com/books/human-nutrition/geissler/978-0-7020-3118-2
1.
1.
In.
1.
Geissler C, Powers H. Human Nutrition - 12th Edition [Internet]. [cited 2020 Jul 1]. Available from: https://www.elsevier.com/books/human-nutrition/geissler/978-0-7020-3118-2
1.
FNDDS DOWNLOAD DATABASES : USDA ARS [Internet]. [cited 2020 Jul 1]. Available from: https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/food-surveys-research-group/docs/fndds-download-databases/
1.
Mann J, Truswell AS. Essentials of HumanNutrition [Internet]. Second. OXFORD UNIVERSITY PRESS; 2002. Available from: http://ssu.ac.ir/cms/fileadmin/user_upload/Mtahghighat/taghzie_imani/book/Essentials%20of%20Human%20Nutrition.pdf
1.
SACN Iron and Health Report [Internet]. GOV.UK. [cited 2020 Jul 1]. Available from: https://www.gov.uk/government/publications/sacn-iron-and-health-report
1.
WHO | Micronutrient deficiencies [Internet]. WHO. [cited 2020 Jul 1]. Available from: http://www.who.int/nutrition/topics/ida/en/
1.
Chambers ES, Preston T, Frost G, Morrison DJ. Role of Gut Microbiota-Generated Short-Chain Fatty Acids in Metabolic and Cardiovascular Health. Curr Nutr Rep [Internet]. 2018 [cited 2020 Jun 28];7(4):198–206. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6244749/
1.
Slavin J, Green H. Dietary fibre and satiety. Nutrition Bulletin [Internet]. 2007 [cited 2020 Jun 28];32(s1):32–42. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2007.00603.x
1.
Saltiel AR, Kahn CR. Insulin signalling and the regulation of glucose and lipid metabolism. Nature [Internet]. 2001 Dec [cited 2020 Jun 27];414(6865):799–806. Available from: https://www.nature.com/articles/414799a
1.
Poulsen SK, Due A, Jordy AB, Kiens B, Stark KD, Stender S, et al. Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial. Am J Clin Nutr [Internet]. 2014 Jan 1 [cited 2020 Jun 27];99(1):35–45. Available from: https://academic.oup.com/ajcn/article/99/1/35/4577343
1.
Ledikwe JH, Rolls BJ, Smiciklas-Wright H, Mitchell DC, Ard JD, Champagne C, et al. Reductions in dietary energy density are associated with weight loss in overweight and obese participants in the PREMIER trial. Am J Clin Nutr [Internet]. 2007 May 1 [cited 2020 Jun 27];85(5):1212–21. Available from: https://academic.oup.com/ajcn/article/85/5/1212/4754403
1.
Pauline K-B, Rimm EB. Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research. Proceedings of the Nutrition Society [Internet]. 2003 Feb [cited 2020 Jun 27];62(1):25–9. Available from: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/whole-grain-consumption-and-weight-gain-a-review-of-the-epidemiological-evidence-potential-mechanisms-and-opportunities-for-future-research/8611B1F76241BB44A24B6F8A3314925D
1.
Jovanovski E, Mazhar N, Komishon A, Khayyat R, Li D, Blanco Mejia S, et al. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr [Internet]. 2020 Feb 1 [cited 2020 Jun 27];111(2):471–85. Available from: https://academic.oup.com/ajcn/article/111/2/471/5695296
1.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr [Internet]. 2019 Oct 1 [cited 2020 Jun 27];149(10):1742–8. Available from: https://academic.oup.com/jn/article/149/10/1742/5512578
Summary
Top 5 benefits of mild and moderate weigh tloss
Article Name
Top 5 benefits of mild and moderate weigh tloss
Description
Benefits of weight loss can be significant even before you reach your goal. Your effort matters!
Author
Tagsnutrition science weight management

About The Author

My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!

2 thoughts on “Top 5 benefits of 5-10% weight loss in overweight and obese adults”

Comments are closed.