Many people think that only when they lose dozens of pounds will their bodies change. But in fact, even if you only lose a small amount of weight, about 5–10% of your body weight, it will bring about very obvious benefits.
6 Benefits of Moderate Weight Loss for Obese People
Including:
1. The body feels lighter in every movement
One of the most noticeable changes is that walking becomes more comfortable. When body weight is reduced, pressure on the knees, hips and back is also reduced. People who used to struggle when climbing stairs or walking can now move more easily, and even start to enjoy exercising more.
2. Clothes fit, confidence returns
Maybe no one around you will notice that you have lost weight, but you will feel it most clearly through the pants that no longer squeeze your stomach, or the boots that were difficult to wear now fit. These small details bring joy and confidence, encouraging you to continue maintaining a healthy lifestyle.
3. Silent but valuable changes
Even if the weight loss is not enough for others to see the difference, your body still benefits silently. Just losing a moderate amount of weight can:
- Help stabilize blood pressure.
- Improve blood sugar levels, reduce the risk of type 2 diabetes.
- Reduce liver fat, improve liver function.
- Help sleep better and deeper, especially for people with sleep apnea syndrome.
4. Changes in face and body shape
One day, you look in the mirror and realize that your face is less round, your eyes are brighter, your clothes are looser. These subtle changes may not be noticeable to others, but to you, it is a great encouragement.
5. Improved Mood and Energy
Many people who lose weight say they feel “lighter” not only physically but also mentally. When you cut out sugar and refined carbs, your cravings disappear, your energy levels become more stable throughout the day. You’ll feel less “hungry” and break out of the cycle of eating, then feeling tired, then craving again.
6. A New, More Sustainable Lifestyle
The key is not to go on an extreme diet, but to make small changes in your habits: ditch sugar, cut carbs, prioritize vegetables and lean protein, drink plenty of water, and for many, adopt intermittent fasting. When these habits become second nature, your weight will stabilize over time and you won’t have to worry about gaining it back.
Practical Weight Loss Tips for Obese People
Losing weight doesn’t mean forcing yourself into a strict, difficult-to-follow regime. For obese people, it is important to start with small but sustainable changes, enough for the body to adapt gradually.
1. Start with smaller portions
Instead of changing your entire diet in one day, practice reducing your portions gradually. For example, reduce a bowl of rice, replace it with boiled vegetables or salad. This will reduce calories and help you get used to the feeling of fullness from vegetables.
2. Prioritize protein and fiber
A meal rich in protein (lean meat, eggs, fish, beans) and fiber (vegetables, low-sugar fruits, whole grains) will help you feel full longer, reducing the feeling of craving for snacks. This is an important secret to controlling calories without feeling hungry.
3. Change your drinks first
Many obese people consume too many calories from soft drinks, milk tea, iced milk coffee or canned fruit juice. Simply replacing it with filtered water, unsweetened green tea, or diluted lemonade will significantly reduce the amounts of excess calories each day.
4. Walk after meals
You don’t need to do high-intensity gym workouts right away. For obese people, just walking slowly for 10-15 minutes after each meal will help burn energy, reduce blood fat, and support better digestion.
5. Get enough sleep
Lack of sleep increases the hunger hormone (ghrelin) and reduces the satiety hormone (leptin). Therefore, getting 7-8 hours of sleep per night is a little-known but very important “weight loss secret”.
6. Keep healthy foods within sight
Prepare pre-cut fruits, unsalted roasted nuts, or unsweetened yogurt in the refrigerator. When hunger strikes suddenly, you will have a better choice instead of reaching for fast food.
7. Set small goals and track progress
Don’t aim to lose 20-30 kg immediately. Set a small goal: lose 2-3 kg in 1 month. Keep a food diary, record your weight and waist circumference, and see changes. These small improvements will be a big motivator.
