Health & Wellness Articles

Top 10 Reasons to Drop 10

Motivation to Lose

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

  • 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
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    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
    If it's important to you, you will find a way. If not, you will find an excuse. Focus on and control today, eat right today, exercise today. repeat.... - 1/12/2013 12:16:19 PM
  • Dear Angelwings, your chosen name says it all. We both know there are no easy answers, magic feathers or pills. A day at a time - a moment at a time - and take a moment to give your daughter a hug and a smile. Don't forget to take a deep breath and pray every day. Hang in there! - 12/30/2012 8:19:11 PM
    I have no tips for anyone, so sorry! But if anyone has some for me...please give them to me! For the last year everyday I feel I climb a mountain.....then when I get near the top I fall back down right to the bottom!!! I am so tired of this feeling...please give me tips on being Happy,joy in my life, having peace of mind,getting rid of almost all my stress, eating healthy so I can teach my children, I have a 9 tear Girl who is way over weight she is at 130 heart breaks everyday , when she comes home crying because some kids were calling her names about her size...she wants to quite school.....I can't find anyone to help me out and i have gone
    ease,please if you have any tips I would so appreciated the help....
    Thank you..God bless - 12/11/2012 12:56:51 AM
  • i lost 30 pounds within the last 9 month and am very happy about it, but got another 40 to go...with the cold weather now i need more motivation to go for my walks on a regular basis... - 10/30/2012 8:28:16 PM
  • MODVIX389
    I was diagnosed back in March with Fibromyalgia and Osteoarthritis. I have lost a total of 25 pounds, but I feel my efforts are for nothing (even though I am still trying). For insurance reasons, I have been sent to a new doctor and he basically told me that I had to get back down to what I weighed when I was 16, and I would feel better. Now, I have had 2 children. They say you grow until you are 21 so not only am I totally frustrated and feel that no matter what I do, my new doctor will chew me out when I go back, but I don't know what to do now. I feel he looks at me like I'm just fat! To top it all off, I lost my job over a month ago because of my illnesses. I just started on this site today hoping this will give me some help. I feel hopeless. - 9/10/2012 1:46:41 PM
  • Interesting article. I'm diabetic and trying my best to exercise and lose weight. I have to take insulin to regulate my blood sugar. The side effects on taking insulin is weight gain. I'm doing everything in my power to lose this weight. But, I'm still on square one. I have to work harder. This article help me refocus on my long term goals.
    - 5/10/2012 10:28:39 AM
  • My cholesterol dropped 40 points when I dropped 20 pounds. Small changes can make a big difference. - 1/23/2012 1:28:12 AM

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