What are the health benefits of losing 40 pounds? A lot of people are sitting around 40 pounds (or about 3 stone) overweight, they know they should probably start thinking about losing some weight but tend to procrastinate and put it off.

The scary thing is, 2.8 million adults die each year due to being overweight or obese (1). It’s not all doom and gloom, it is a preventable condition. Most of us know that being overweight or obese isn’t healthy, we know that it can lead to several health conditions, it can restrict our quality of life and affect both our physical and mental health.

In this article, we will learn more about the risks of being overweight or obese but, more importantly, read on to find out how losing those extra pounds can benefit you – whether it be 4 or 40!

Risks versus benefits

Carrying around excess weight is a risk factor for several conditions. However, by starting your weight-loss journey, you can drastically reduce your risk and take the steps towards a happier, healthier and more empowering life. Let’s delve a bit deeper into these risks and health benefits.

Heart attack

Excess weight can lead to fatty deposits clogging up your arteries (sounds gross, right?) and eventually, these deposits can begin to disrupt the blood flowing through the arteries. If the arteries associated with your heart get clogged up, there is a risk of a heart attack (2). 

Clinical studies in overweight individuals have shown that losing 5%-10% of your body weight reduces your risk of cardiovascular disease. Interestingly, a recent study (3) shows that increasing physical activity over time significantly reduces the risk of cardiovascular mortality by 28%, even in the absence of major weight loss. Needless to say, it would be a great idea to increase physical activity, lose weight and follow a healthy diet at the same time. However, if you struggle to lose weight, focus on building up your physical activity instead – this alone can still greatly benefit your health.

High blood pressure 

A 5% increase in body weight increases the incidence of high blood pressure by as much as 20%-30% (4). The good news is that the opposite is also true, a study (5) showed that when obese or overweight people lose weight (and keep it off), their risk of developing high blood pressure reduces by 65%. Phew! 

Cancer risk

There is a significant amount of data to suggest a link between excess weight and cancer risk. Several studies have shown an association between a higher body mass index (a measure to place individuals into weight categories based on their weight and height) and cancer risk. A study (6) which compiled a huge amount of data (221 datasets!) found that a higher BMI was strongly linked to an increased risk of cancer of the oesophagus, kidneys, gallbladder, thyroid and colon. The article also found some further (but slightly weaker) correlations with even more types of cancer. This isn’t meant to scare you but it does lay out the risks clearly in front of us – overweight people are at a higher risk of cancer.

Sleep disorders

Being overweight or obese is associated with both poor sleep quantity and quality and can put individuals at a greater risk of developing a sleep disorder (7). There are numerous sleep disorders linked to being overweight or obese such as obstructive sleep apnea. This occurs when there is a partial or complete collapse of the upper airway, in obese adults this collapse occurs due to the narrowing of the respiratory muscles caused by the buildup of fatty tissue (8). It goes without saying, this can have a huge impact on sleep quality by altering breathing patterns and disrupting your sleep!

We’ve seen that being overweight or obese can lead to sleep disorders but, also interesting, is that problems with sleep can lead to weight gain… it seems like sleep is very important – a good excuse to get plenty of it!

The mechanism that causes this weight gain is not fully understood but some potential explanations could be that people who sleep less may be more tired and thus not engage in as much physical activity or decreased sleep could lead to more cases of the midnight munchies (if you are awake longer, there is more time for feeding).

The bottom line 

The message is clear, being a healthy weight is super beneficial for reducing your risk of health problems, getting better sleep and generally feeling like a happier and healthier version of yourself. 

How can we do this? It’s not just a case of eating fewer calories or starting a weight-loss plan (though, this is a fantastic place to start your weight loss journey). One of the best ways is to simply focus on the quality of the foods we are eating, in many cases, weight loss will follow. When we swap ultra-processed foods (like sausages, pizza and biscuits) for whole grains, nuts, seeds, beans, fresh fruits and vegetables we naturally tend to eat less because these foods are often higher in fibre and protein – two nutrients that keep us feeling fuller for longer. 

Whole foods (foods that haven’t been processed) are also packed with micronutrients (vitamins and minerals) which carry out so many important roles like supporting immune function, healthy development and overall wellbeing (take a look at this article about the amazing benefits of Greek salad for more information on the power of healthy foods!). When we switch to eating more whole foods, we reduce the risk of type 2 diabetes by managing blood sugar levels, our risk for heart disease lessens too and it’s a great way of eating to manage or even prevent obesity (9).

Switch your attention to making small changes towards a healthier lifestyle. We’ve spoken about good food choices but don’t forget about the benefits of physical activity. It helps manage weight, increase muscle mass and improve cardiovascular health, to name just a few. Let’s not forget the mental benefits too – improved mood, reduced stress and improved body image are some amazing byproducts of physical activity.

Incorporate some of these lifestyle changes and reap the rewards, remember, your health is the most important thing you have – take the time to nourish your body and mind and watch how your life improves in the long term.