The incredible health benefits of losing 10kg

July 18, 2009 at 12:01 pm 3 comments

There is a temptation, when you are very overweight, to dream of a return to some idealised distant past, perhaps when you were in high school, and you think you looked really good – although chances are you hated your body then as much as you do now – ah, the benefits of hindsight. If only you could lose those 150 pounds you had gained, your life would be perfect and everything would just fall into place: professionally, personally, financially and so on ad infinitum. The hugeness of this goal generally causes people to attempt whichever new completely useless, or even harmful, wonder diet or diet pill is being touted as the solution to all your problems, and/or to discourage you from even making a start as the task just seems too overwhelming.

But other than people who are trying to sell diets and/or diet drugs, the general message in health promotion these days seems to be that small changes can make a big difference to your health. Most commonly touted figures cite a 5-10% weight loss as conferring real benefits in an overweight/obese population. For those of us with significantly more to lose, this might seem like something of a cop out, but I recently came across the research behind this figure. And it was a real eye-opener, so I’d like to share it with you. This data is based on a review conducted in 1997. The full reference is available free online, for those who are interested in such things, here: Jung, 1997.

The numbers are for a 10 kilogram weight loss, which would be around 10% for a person starting out weighing 15 stone 10 (220 pounds), interestingly enough, pretty much where I was at the start of 2009.

The Benefits of a 10kg Weight Loss
 
Mortality
  • 20-25% fall in total mortality
  • 30-40% fall in diabetes related deaths
  • 40-50% fall in obesity related cancer deaths
Blood pressure
  • Fall of 10 mm Hg systolic pressure
  • Fall of 20 mm Hg diastolic pressure
Angina
  • Reduced symptoms by 91%
  • 33% increase in exercise tolerance
Lipids
  • 10% fall in total cholesterol
  • 15% fall in LDL (“bad”) cholesterol
  • 30% fall in triglycerides
  • 8% increase in HDL (“good”) cholesterol
Diabetes
  • Reduces risk of developing diabetes by >50%
  • 30-50% decrease in fasting blood glucose
  • 15% decrease in HbA1c (an indicator of blood glucose control – higher means poorer control)


So there you have it. As of this week, I have now achieved my 10% weight loss goal and am now around 20% less likely to die, over 50% less likely to get diabetes, should have a significant reduction in my blood pressure – I will get back to you on this, and a significantly improved lipid profile. This is 90% of a BBG signing out.

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Entry filed under: fat loss, heath and fitness, motivation, nutrition, weight loss.

Turbulence Training 5th Transformation Challenge – end of week 7 Intermediate goals

3 Comments Add your own

  • 1. multimedialearningllc  |  July 18, 2009 at 7:09 pm

    Hi,

    HMS from the TT forum. Really enjoy your blog thanks for recording your progress. I’m a bit similar, I weighed 240 in January and am now down to 200. 20 years ago when I was running marathons I weighed 140. I’m shooting for 160 this time around. Its such a struggle but well worth it. I am doing the TT program with one of my trainers as I tend to do things wrong. She thinks its great and will keep doing it until I know the routines well enough to do them on my own. I have blood pressure problems as well but they are looking up as well.

    Reply
    • 2. blubberbegone  |  July 18, 2009 at 8:41 pm

      Hi HMS, thanks for dropping by. Congratulations on your fantastic progress so far. 40 pounds in six months is very impressive. What nutrition/eating plan are you following?

  • 3. missrobyn007  |  July 19, 2009 at 4:06 pm

    Hey there Angie,

    I looked at the stats of your progress & what really impressed me was that although there were times where your weight increased a little, you didn’t give up. Keep up the great work and inspiration to us all!

    Sparkie 🙂

    Reply

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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