Why weight loss can improve your health

You don’t need to make dramatic changes to see a difference. In fact, slow and steady is often the best approach.

Small changes, big results

Research shows that losing 5% to 10% of your body weight can lead to measurable health improvements. 
For example, if you weigh 100kg, losing just 5–10kg can have real benefits. You may notice:

• More energy and less tiredness
• Better movement and less strain on joints
• Improved sleep quality
• A boost in mood and self-esteem

Benefits for your physical health

Carrying less excess weight can reduce your risk of:

• Type 2 diabetes: Losing weight can help improve blood sugar control and, in some cases, put the condition into remission
• High blood pressure: Even small reductions can lower your readings
• Heart disease and stroke: Weight loss can improve cholesterol levels and heart health
• Sleep apnoea: Losing weight can reduce symptoms and improve breathing at night
• Joint pain: Especially in the knees, hips and lower back

Benefits for your mental health

Weight loss can improve how you feel in your day-to-day life. Many people report:

• More confidence in social and work situations
• Greater motivation to be active
• Feeling more in control of their health

It’s important to remember that mental well-being isn’t only linked to weight. Being active, eating well, sleeping enough and finding support can all boost your mood, whatever your weight.

Why gradual loss is better

Rapid weight loss can sometimes lead to muscle loss, nutrient deficiencies, or weight regain. Making steady, sustainable changes gives your body time to adapt and helps you keep the weight off.

This might mean aiming for around 0.5 to 1kg per week, depending on your starting weight and your clinician’s advice.

Celebrating non-scale victories

Your weight is just one measure of progress. Other changes are worth noticing too:

• Walking further without feeling out of breath
• Clothes feel more comfortable
• Better sleep or fewer daytime naps
• Lower blood pressure or cholesterol levels

These are all signs your health is moving in the right direction.‍