Health & Wellness Articles

Top 10 Reasons to Drop 10

Motivation to Lose

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If you are overweight or obese, there are some powerful reasons to drop 10 percent of your body weight this year. Losing this amount of weight can significantly improve your health and well-being. It may not sound like a lot. In fact, most people trying to lose weight set much loftier goals for themselves, but unrealistic goals can often end in disaster.

A 10 percent goal is very doable...that’s 20 pounds for someone who weighs 200; 25 pounds for a person whose scale reads 250; and 30 pounds trimmed from a 300-pound person.

Top Ten Benefits
So, what are the top ten health benefits you can expect after dropping 10 percent of your weight? In no particular order, they are:
10. Better blood pressure
9.   Improved heart health and lower cholesterol levels
8.   Decreased risk for diabetes
7.   Enhanced sex life
6.   A better night’s sleep for those with obstructive sleep apnea
5.   Less pain associated with arthritis, joint disease, and lower back pain.
4.   Better breathing
3.   Decreased risk for colon and breast cancer
2.   A healthier gallbladder
1.   More energy

Getting Started
Along with the health benefits, there is power in achieving a 10 percent reduction in body weight. But getting started can be tricky—especially since there is no such thing as a “one-size-fits-all” weight loss program. So I have called upon experts in the field of nutrition and dietetics. I asked four of my closest dietitian friends and colleagues to share a few thoughts on ways to effectively start working toward this 10 percent weight loss goal.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • Thank you for the comments. I am just starting my weight loss/life style changes.
    I did not realized how much I was eating until I began using the tracker. You have offered me the encouragement I needed. - 5/12/2016 6:49:00 AM
  • thank you jiminyc for the updated link. - 2/24/2016 5:04:32 PM
  • I lose weight slowly, but I cherish every pound lost since I am obese. In 14 months I have lost 25 lbs and I get heart burn 2x a week instead of 7x a week, parts of my body are closed to toned looking, and my double chin is almost gone. I have 39 more lbs to go. I'm hopeful to get to a normal BMI by December. I can go up many, many flights of stairs without tiring. I remember being 194 lbs and getting exhausted going up 1.5 flights. - 2/24/2016 12:40:11 PM
  • So far I've lost 5% of my body weight and I feel amazing! I sleep great, my energy level is increasing, I can do so much more with my body, and I even focus better. I can't wait to see what 10% feels like! - 2/24/2016 8:16:30 AM
    I have lost 30 lbs. which is a little more than 10% of my body weight. I do not feel better. I hurt all the time from exercise. I never had knee probems before exercising - now they hurt all the time. I don't sleep better. I don't have more energy. I am usually hungry. My blood pressure was fine to begin with and still is but is not lower. The only positive is that my A1C number has dropped to near-normal and some of my clothes fit better. I get so tired of reading these articles about how everything will be much better if you just lost 10% of your body weight. BS! - 11/20/2015 10:04:09 AM
  • The download link for printable take along portion size in this article no longer works.

    I found this one:

    loads/servingcard7.pdf - 11/20/2015 9:30:11 AM
  • I appreciate your logical suggestions. They are not to difficult to put into practice. The simplicity makes it more appealing and not so daunting. - 11/16/2015 9:52:45 PM
    Low-Fat diet someone already said it and it is so true have to learn to read labels that is how I found almost everything that is low fat is high in sugar, and all the other things you mentioned I am sure - 3/23/2015 9:38:12 PM
    Fast Weight Reduction Plan
    Fat-free foods happen to be popular for a long time. However, these foods are often not low in calories. Lots of people complete with fats absolutely free or lowered unwanted fat cookies and desserts. When ingesting a lesser amount of extra fat, they will eat additional processed sugars and carb supply, which can be full off energy and may be changed into fats saved in your body. As necessary, the chubby population still is escalating despite a large use of fat-free food. This means that which a fat-free eating plan is not actually the reply to shedding weight. .... continued reading
    6YjG - 1/8/2015 4:01:26 PM
  • The PDF link goes to a site that no longer exists. Anyone find the actual site? - 11/20/2014 6:58:25 AM
  • One thing that has helped me with "mouth hunger" is gum. I used to never chew gum, but now I chew it most of the time because it gives me something to "eat" without having the calories. Yes, it has some calories, but it's maybe 5 calories for an hour's worth of eating. So I think it's more than worth it! - 6/23/2014 10:56:43 AM
  • The poll question is an interesting one. I don't like the idea of New Year's resolutions. Why? Because they make us feel as if the only time we can or should think about big changes in our lifestyle is around this time of year. Most people who think that way have given up on that resolution in 2 or 3 months' time.

    A resolution doesn't just have to be made at the beginning of a new year. It can and should be made when you experience your Ah-ha! moment. That it is when it becomes time to take action, as you're making a conscious decision to change for yourself, and not setting unrealistic goals because society or the media tells you it's that time of year to do so.

    That being said, I am on the way to losing 10% of my body weight. When I started this journey near the end of October 2013 I was 202.5 lbs. It is now mid-December, and I am roughly 188. And you know what? I am feeling GREAT already! I have already started to experience many of the benefits discussed in the article. I have never had issues sleeping, but I feel that I sleep better now because I feel more accomplished at the end of a day for working out and taking other steps to improve my health and my life during the day. I have more energy that lasts longer throughout the day. I don't overeat anymore; I eat when it's time to and have an occasional snack, but often find that I don't even need that because the food I'm eating is high in nutrients and low in things like saturated fat, sodium and cholesterol. Not only am I losing weight, but my measurements are slowly decreasing and I am becoming stronger and more capable of completing my workouts. My confidence is also building! Even though I'm still well above my goal weight of 140, I feel that I look better in my clothes, particularly in workout clothing. So if I decide to join a gym or attend fitness classes anytime soon I won't be too concerned about how I look in comparison to everyone else. In fact, many of my clothes are now much too lose! It's always a good feeling (and a serious motivator) when you discover that you ... - 12/14/2013 2:21:30 PM
    This was my goal three and a half years ago -- lose 10%. I was 188 and wanted to get to 170 pounds. Once I got moving, I just stuck with it. Seeing results was the biggest motivator. I stuck with it and lost 60 pounds. - 11/10/2013 11:01:03 AM
  • Yes we have to really stay with getting a good health body. - 7/17/2013 1:54:14 PM
    I have been a member of sparkpeople for a really really long time. Aleast a few years, I lost lots of weight and when you think about it, its simple you just track your progress and stick to the plan. I also when to
    n-i-lose-weig and followed there regime. Which was very very simple. First you clean your body out (which is about 10 pounds of waste, then you follow there plan) and it worked. Thanks to and

    YOU GUYS ARE FREAKING AWESOME !!!!!!!!!!!!!!!!!
    !!!!!!!!!!!!!!!!!!!! - 2/1/2013 10:38:58 AM

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