Top 10 Reasons to Drop 10

Motivation to Lose

-- By Becky Hand, Licensed & Registered Dietitian

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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.

Certified in weight loss management, dietitian Kyle Thompson sees her role as a coach and motivator. In fact, she has lost over 100 pounds herself and kept if off for over 5 years. Kyle takes a bad news/good news approach. The bad news is that if you want to manage your weight, you cannot eat as much as you want of whatever you want. The good news is that portion control skills can allow most people to include all their favorite foods in a healthy diet. For a great carry-along explanation of portion sizes, download this printable pdf document from the National Heart, Lung and Blood Institute.
With an interest and training in complimentary and alternative medicines, dietitian Kathy Cooley feels that once you have made a conscious decision to lose weight, you must be aware that it takes time and effort. Think of it as going back to school. You are going to learn about yourself, how many calories you can eat and still lose weight, and how active you need to be.

Don’t try to add all this to an already very busy schedule. If possible let go of one responsibility, project, task, or job so you will have the time to devote to your weight loss program. Kathy also feels that one should make sleep a high priority and get 8 hours nightly. Research is showing that sleep deprived people have a much more difficult time losing weight. If you are having difficulty sleeping, talk to your doctor about having a sleep study done.
Certified in diabetes education, dietitian Jennifer Catron effectively counsels those with weight issues and diabetes on a daily basis. Jennifer emphasizes that weight loss should not be a race, but rather a journey of forming and establishing healthy habits to last a lifetime. Jennifer believes that portion control is the key. Start by buying smaller cups, glasses, and bowls. Make sure you are using a nine-inch plate. When buying foods in large boxes and bags, divide the food into small, snack-size baggies before eating. This applies to foods like cereal, chips, pretzels, and crackers.

Since the majority of American meals are eaten outside the home, Jennifer suggests that you ask for a doggie bag at the beginning of a meal. Portion half of your meal into the doggie bag first, and then enjoy the rest of your meal. This will cut down on the bloated portion, and also save you money—two meals for the price of one!
With years of experience in eating disorders, family structure, and food dynamics, dietitian Trish Hunter says the first thing to focus on is hunger versus non-hunger eating. Hunger can also be called “stomach hunger”. Your stomach growls, you may feel lightheaded, and weak. Your body is giving you physical signs that it needs fuel. When you feel stomach hunger you should listen to your body and eat some nutrient dense foods until you feel comfortably full.

Non-hunger eating is caused by “mouth hunger”. You suddenly want the taste or texture of something in your mouth but have no physical hunger cues. There is nothing wrong with eating when you experience mouth hunger, but it should be in very small amounts since your body does NOT need these calories.

It is important to pay attention while you are eating or the mouth hunger will only increase. Therefore, don’t eat while watching television, driving the car, reading, or doing any activity that keeps your focus away from your food. Keeping a food journal can help you track how often you eat because of hunger or non-hunger.

So for the New Year, aim for the top ten! Try to gradually take off 10 percent of your body weight over the next 6 months. You’ll feel better and your body will love you inside and out. Happy New Year!

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About The Author

Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. Through her company, An Ounce of Prevention, she makes nutrition principles practical, easy to apply and fun. See all of Becky's articles.

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Member Comments

CTHOUGHTS

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 http://www.how-ca
n-i-lose-weig
ht-the-fastest.com/ 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 sparkpeople.com and http://www.how-ca
n-i-lose-weig
ht-the-fastest.com/.

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

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
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JST4NOW

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
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ANGELWINGS2012

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 lbs...my 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 everywhere.....pl
ease,please if you have any tips I would so appreciated the help....
Thank you..God bless - 12/11/2012 12:56:51 AM
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DAISYLEIN

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
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GEORGINA143

My husband is overweight and has high blood pressure. His doctor advised us to enroll him to fitness boot camp like the one's on this site: http://www.reviva
lbootcamp.com/ to help him lose weight and decrease the risks in getting a heart attack. - 10/23/2012 12:18:16 AM
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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
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CSLCHEF1

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
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SYZYGY922

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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WANT2BHEALTHY60

I´ve lost 10% at least 2 times so far, and will work for another 10% by June as suggested. Then it will be only 10% two more times to reach my healthy BMI. I´m psyched! - 1/3/2012 12:08:12 PM
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SABLENESS

Wow! All that! I just realized that since starting SP in Aug '11, I HAVE lost 10% of my previous body weight and a little more. How encouraging to realize what good things I've done for myself! - 12/27/2011 9:16:01 PM
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LOSINITBY30

I have to say I never though that losing what amounts to such a small portion of my overall wieght would be so beneficial...grea
t article and thanks for the motivation...i've also been making a habit of the doggie bag approach when we go out to eat, i've gotten a couple wierd looks but some of them are getting used to it by now lol and another good thing to do when eating out is always get your dressing for a salad ON THE SIDE and dip your fork in it before stabbing a bite of sald - 6/25/2011 10:15:26 AM
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BREAKINFREE

I thought I had read everything there is on losing weight, but this article proved me wrong. Great tip on dropping one responsiblity and treating weight loss like going back to school. You do have to educate yourself and practice too! Thanks, - 8/23/2010 8:25:58 PM
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GENKIDESU

Article could use a parenthetical caveat that some people who are looking to lose a bit of weight and are starting at a lower level than "BMI overweight" should not seek to drop as much as 10% of their body weight, as they may risk becoming underweight. - 5/21/2010 4:15:07 AM
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PATTYCAKE17

I have had an aha! moment reading this article this morning! I'm setting a 10% weight loss goal as my next achievable weight loss for 2010. As I am in a wheelchair, it will take as much effort for this as it used to take me to lose much more weight. I am committing to using my travel chair more, so I can "walk" myself from a sitting position and therefore, get in more exercise. 10% is such a do-able goal that I know I can do it, and will do it, by the grace of God! Amen!! - 4/11/2010 9:48:38 AM
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