People who are trying to lose weight will soon discover one of the unexpected benefits of the process: Even a modest drop in weight can lower the risks of health problems related to being overweight or obese, according to a study published in the journal Cell Metabolism. The news may help motivate the millions of Americans who struggle to change their eating habits and increase physical activity. There is nothing easy about losing weight, but the study demonstrates that “you get a large bang for your buck with a 5% weight loss,” according to the senior author, Samuel Klein of Washington University School of Medicine.

Klein and his colleagues compared the health outcomes of obese men and women who lost varying degrees of weight—5, 10 or 15% of their body weight. They found that losing as little as 5% (that’s 7.5 pounds in someone who weighs 150 lbs.) led to significant health benefits. All of the study participants, even those who only lost a few pounds, showed signs of improvement in insulin-resistant glucose metabolism, which means the ability of the body to process sugar in the blood. Insulin resistance is a major risk factor for type 2 diabetes. Having diabetes raises the risk for heart disease. Participants who lost 10% or even 15% of their body weight experienced even greater improvements in glucose metabolism.

Obesity treatment guidelines typically state that people should aim for a weight loss of 5 to 10% to achieve health benefits. But, Klein notes, “It is much easier to achieve a 5 percent weight loss than it is to achieve a 10 percent weight loss.” He suggests changing obesity practice guidelines to set the target for weight loss at 5%, believing the 5 to 10 percent window “increases the perception of failure” when patients are unable to exceed 5%.

“We hope that these findings will encourage obese people to take reasonable steps to watch what they eat and increase their physical activity, because this will translate into a lower risk for diabetes and heart disease,” Klein said.



Magkos, F., Fraterrigo, G., Yoshino, J., Luecking, C., Kirbach, K., Kelly, S.C. . . . Klein, S. (2016, April 12). Effects of moderate and subsequent progressive weight loss on metabolic function and adipose tissue biology in humans with obesity. [Abstract]. Cell Metabolism, 23, 591-601.

Cell Press. (2016, Feb. 22). Little diet pain, big health gain. EurekAlert!

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National Institute of Diabetes and Digestive and Kidney Diseases. Prediabetes and insulin resistance.

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