Forget heart attacks and skinny jeans.
Here are real reasons why weight loss is important.
By James Heathers, PhD
Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat The most popular reasons for losing weight are uninspiring. Take disease; all the big-name medical scares including atherosclerosis, arterial plaque, cardiac arrest, pulmonary hypertension, stroke, all the cancers, diabetes, and metabolic syndrome. While these make for great headlines, this angle isn’t very compelling. Why not? Because people rarely change their lifestyle before these conditions appear, only after, rendering prevention a moot point.
Certain aspects of the fitness industry aren’t helpful either. They take the perspective that looking great on the beach, in a certain type of clothing, or at your high school reunion are important. While that can seem inspiring for a minute, it’s not proven to be a sustainable way to achieve long-term weight loss and maintenance.
And, forget the “health at any size” movement. It goes much too far in suggesting that obesity is harmless. This is simply not true; it contradicts most of the available evidence.
5 GOOD reasons for losing weight.
In the end, the most popular incentives — scary disease statistics and fitness industry vanity trips — aren’t very effective, useful, or scientifically valid ways to promote weight loss. That’s a huge missed opportunity, because there are much better reasons to lose weight. More pressing, more evidence-based, more quality-of-life focused reasons. Sadly, they’re not often talked about in the public debate. Notice that I said publicdebate. Scientists and doctors talk about them all the time. They’re well established in research. They just haven’t made it to the public yet. So let’s talk about them now.
Reason #1: Your immune system will work properly again. We tend to think of body fat like an ATM: a place where we deposit or withdraw energy. It isn’t. Instead, fat is an active endocrine organ. That means it secretes hormones and cytokines (cell signaling molecules). Hormones and cytokines have effects throughout the body. They “talk” to one another chemically. Like all things, balance is important. If we have a healthy amount of fat, our hormones and cell signals work properly. If we have too much, things go wrong.
For example, with too much body fat our immune systems get off kilter. There’s a huge, scary pile of evidence here so let’s keep it simple. Increased body fat is associated with greater risk for several kinds of bacterial infections including: gum infections, nose and sinus infections, stomach infections, and herpes (thankfully, the mouth kind).
Why? Too much adipose (fat) tissue can release large amounts of immune chemicals. Over time, this chronic high exposure can interfere with the body’s ability to spot and stop actual outside infections.
Bottom line: Losing body fat can mean a healthier, more responsive, more robust immune system. And that means less colds, fewer infections, and a healthier daily life.
Reason #2: Your knees and elbows will thank you. Osteoarthritis is a degenerative joint disease, in which we lose cartilage and gradually destroy the bones of our joints. Imagine two rocks grinding together and you get the idea of how fun that is. In my experience, healthy people don’t think much about osteoarthritis because it’s common. Aging makes it more likely. Everyone’s grandma has a twinge of arthritis.
So we think it’s normal. This hides the degree to which it can be very unpleasant and debilitating. Like most chronic illnesses, osteoarthritis is a vicious cycle: your joints hurt, so you move less, moving less means your joints don’t get worked, less joint work means muscle weakness, muscle weakness means force doesn’t get cushioned correctly, less cushion means the condition worsens, more osteoarthritis means more pain. And, onwards, we circle the drain.
The point? Obesity makes it much more likely that you’ll get osteoarthritis. In one study comparing the heaviest patients to the lightest, the chance of being diagnosed with osteoarthritis in one knee was more than 6 times in the heavy group. For both knees it was almost 18 times. (Naturally, other studies over the last 20 years have investigated the same relationship. Some estimates are higher, some are lower. But the association between body fat and osteoarthritis has been replicated several times.)
The reason this happens is complicated. It isn’t just that heavier people put more weight on their joints, and those joints then degrade over time. It’s also that there seems to be a relationship between the presence of excess fat tissue and inflammation. Thus, osteoarthritis probably comes from a combination of excess joint loading plus the inflammatory chemical and hormonal environment that having too much body fat creates.
Bottom line: One important reason to lose weight is to reduce joint pain and improve your movement. These are are things you can benefit from almost immediately.
Reason #3: You’ll get a good (or better…) night’s sleep. Think of what happens when a rockslide blocks a tunnel. That’s sleep apnea: The upper airway collapses while you sleep, cutting off that oxygen tunnel. Just so you know, sleep apnea is more than a little snoring. Sleep apnea means you stop breathing. Over and over and over. As you sleep. Which is bad.
More body fat means more potential for sleep apnea. This comes from a few combined factors: 1). Fat in your airway narrows the space available. This makes your airway more prone to collapsing. 2). Fat in your upper body puts weight on your lungs and reduces the space available to them. You need more oxygen but you can’t get it as well. 3). Fat, a hormone-producing organ, changes your hormonal signals. This rewires your respiratory systems.
While around 25 percent of adults have sleep apnea, 50 percent of obese adults have it. Even more scary: If you have mild sleep apnea, and you put on weight, the chances of you graduating to moderate or severe sleep apnea are:
5 percent weight gain = 250 percent increase of severe sleep apnea
10 percent weight gain = 650 percent increase of severe sleep apnea
20 percent weight gain = 3,700 percent increase of severe sleep apnea
(And it’s scariest for children: 46 percent of obese children have sleep apnea, while the typical incidence in children is approximately 3 percent). So, why is sleep apnea bad? Sleep is a major regulator of our metabolism. If our sleep is bad, so is our metabolic health. This means things like elevated inflammation, rapid cell aging and oxidation, and hormonal disruption (and, yes, higher risk for all kinds of nasty chronic diseases in the long term).
Bottom line: Another important reason to lose weight is so that you can sleep better. Not only does this help regulate metabolism, hormone systems, and more. It helps you feel, think and live better right away.
Reason #4: You’ll actually start to taste your food. This may sound weird, but it seems that people who struggle with their weight don’t taste food as well. Wait, what? People who often eat more food can’t taste as well? Exactly. Why? We’re not sure. We don’t yet know whether excess body fat changes your tastes. Or whether your tastes change your appetite and cause weight gain.
Here’s what we do know. People vary in how well and sensitively they can perceive different flavors and textures such as fattiness or sweetness. One hypothesis is that if we can’t taste as well, we eat more food to compensate. On the flip side, people with a high percentage of body fat seem to avoid bitter foods more, and have a stronger “disgust” response. As it happens, many vegetables are bitter or astringent (think of kale, Brussels sprouts, green peppers, etc.). Put simply, what this could mean is: Many people with excess body fat also have altered flavor perception.
Note that the foods we consider to be the most responsible for obesity just happen to pander directly to this dysfunction by having aggressively over-sweet, over-salty, over-fatty, etc. flavor profiles. We eat and eat and eat them, but they never seem to satisfy. It’s a Sisyphean irony. The good news is that this is changeable, losing fat, getting fit, and consistently building healthy habits can actually change how we perceive flavors, in a good way. (One day, you might just find you like Brussels sprouts after all). More importantly, when you truly enjoy food, you eat less, but you feel much more satisfied.
Bottom line: Obese people have altered taste perceptions leading to eating more and eating more of the wrong foods. By losing weight you’ll end up craving less high-sugar and high-fat food. You might even enjoy and extra veggie or two.
Reason #5: You’ll dramatically increase your chances of surviving surgery and childbirth. People with a lot of body fat: are harder to intubate, have a longer operation time, have a higher risk of post-operative infections, and have a higher rate of other serious postoperative complications. Surgery is a risky business for people who are obese. This is a double whammy because people who struggle with obesity also struggle with more health issues that may require surgery. So obese people may need surgery… but not be able to get it, or not recover as well when they do.
Regarding pregnancy, among women who are significantly obese, about 50 percent of them must undergo Caesarean sections, compared to only about 20 percent of the general population. Even if they give birth naturally, obese women may have to have a lot more instruments and medical procedures involved. After surgery, mothers with obesity may end up with more surgical site infections. This is aside from other pregnancy complications, which also go up significantly as body fat increases.
Bottom line: Every surgery patient wants a safe and speedy recovery. And every mother wants a safe birth and a thriving, bouncing baby. Having a healthy range of body fat makes those happy outcomes much more likely.
Conclusion: Let’s focus on how awesome life can get when your body is as functional, mobile, and metabolically healthy as it can possibly be. Here’s some strategies to help you with that:
1. Go toward the good We’ve noticed a trend in the stories of people who lost a great deal of weight: They focus on the small blessings and achievements of everyday life. Things like: “I can live in a walk-up apartment now.”, “I can run around with my kids.”, “I don’t get tired through the day.”, “Food tastes better. I can’t explain how.”, “My random aches and pains stopped.”, “I can carry my two-year old without wheezing.”, “I have so much more energy.”, “I bounce back from illness quickly now.”
2. Seek incremental change Real, lasting changes in diet and lifestyle require a different, slower approach. Incremental change serves us best — and, it produces the most improvements in quality of life.
3. Focus on the tangible benefits Losing weight isn’t magical, yet with a healthy amount of body fat, your life often becomes a little bit easier and better. You’re a little more functional and mobile. A little more capable.
Keep the focus on positive changes you could see in your life in just a few weeks’ time: things like knees that work, colds that go away, a good night’s sleep, food that tastes good, and an uncomplicated recovery after surgery.
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