A full plan on losing excess weight is outside the scope of this book. What I can offer is the heartening
fact that even small losses can have big health benefits. After lose weight.
A study at Washington University looked at what happened when obese people lost 5 percent of their
weight. That figure is lower than what’s often prescribed as necessary to make beneficial changes kick in.
After losing 5 percent of their weight, the subjects’ insulin sensitivity, blood pressure, heart rate, and
triglyceride levels improved significantly. Those improvements lowered the subjects’ risk of
complications from type 2 diabetes and cardiovascular problems.
Of course, this doesn’t mean that if you have significant weight to lose you should shed 5 percent and
stop trying. In the study, as in many others, as the subjects went to losses of 10 percent and greater, their
health continued to improve, not just in the measures above, but also in things like markers of
inflammation. The more the subjects lost, the more there were simultaneous improvements in several
Still, setting incremental goals is always better than an all-or-nothing approach. After all, you didn’t
reach your current weight overnight. Take pride in each accomplishment, and let your progress motivate
you to more success.