Research shows that losing just 5% to 10% of your body weight may improve mental health and reduce your risk of cardiovascular disease and certain cancers. Weight loss may also improve your sleep, raise self-esteem, and energy levels.

                                                                                     Health Benefits

You don’t have to lose hundreds of pounds to enjoy the physical health benefits of weight loss. If you are currently overweight or obese, you may be able to lose just a small amount of weight to improve your overall health. In fact, some studies show that just a 5% to 10% decrease in your weight can affect your health. Losing weight can mean:

Decreased joint pain
Decreased risk of certain cancers
Decreased risk of diabetes
Decreased risk of heart disease
Decreased risk of stroke
Decreased risk or improvement in symptoms of osteoarthritis
Decreased risk or improvement in symptoms of sleep apnea
Improved blood sugar levels
Improved cholesterol levels
Improved mobility
Lowered blood pressure
Reduced back pain
Your doctor can provide more personalized information about the health benefits you can expect to see when you lose weight. For example, you may be able to decrease or eliminate certain medications or reduce your risk of disease.

                                                                               Healthy Weight Loss Tips

• Set goals. 

At the beginning of your weight loss journey, set S.M.A.R.T goals to help you map out your process. Take the time to detail how you want to feel, make sure you know how to track your progress and keep your goals realistic for the timeline and your current lifestyle.
Calculate calorie needs. Once you've set your goals, use a weight loss calculator to measure your daily calorie goal. Depending on your age, sex, height, current weight, goal weight, and how active you currently are, the calculator will help you determine the goal number of calories you should consume each day.

• Reduce calories.

 In order to lose weight, you need to eat fewer calories than you burn, creating a calorie deficit. Reduce your caloric intake to initiate this calorie deficit, helping your body create and burn energy by using stored fat.

• Exercise. 

Diet and movement are two critical components of weight loss. Adding exercise into your weight loss routine can help to accelerate progress. Follow a guide to exercise for beginners or launch an at-home workout routine to start incorporating exercise into your day.
Keep a weight loss journal. A weight loss journal, whether it's an old-fashioned paper-and-pen method or a smartphone app, helps you log your food intake, exercise, sleep, and progress throughout your journey. You can note your progress, as well as your emotional and mental health, to see how you're working toward your goal.

• Get support.

 Finding a community can help motivate you and keep you accountable on your journey. Whether you enlist the help of family and friends or choose a digital weight loss support group, you'll stay connected with people who can encourage you on easy and tough days.