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weight loss goals

Nudge your weight loss goals in the right direction

Dietitian Mei shares why losing just a small percent (as little as 5%) of your body weight may have a positive effect on your health

Take home messages


  1. Losing just 5-10% of your body weight can have a lasting and positive impact on your health and well-being. 
  2. Think about one simple, nutrition nudge that you could start doing to help your weight loss goal. 
  3. Reflect on whether you really need to lose weight and to do so in a healthy approach.

Why do weight loss goals matter?


When it comes to weight loss, the old adage “a little goes a long way” is true. Losing just 5-10% of your total body weight can have a tremendous impact on your health and well-being.


The science behind why losing a moderate amount of weight is beneficial is pretty straightforward. Losing even a small amount of excess weight can help reduce your risk of developing many chronic health conditions, including diabetes, heart disease, stroke, and certain cancers.  

What does the science say about weight loss?


  1. One of the most important benefits of losing 5-10% of your body weight is improved blood sugar control. Excess body fat can lead to insulin resistance, which can result in an increased risk for type 2 diabetes. Losing weight can help improve your body’s sensitivity to insulin, meaning your body is better able to regulate your blood sugar levels [1] [2].  
  2. Another benefit of modest weight loss is improved blood pressure. This can help reduce your risk of developing serious cardiovascular conditions, such as heart attack and stroke.  
  3. Healthy weight loss can also have a positive impact on your mental health. Research has shown that people who lose a moderate amount of weight report improved mood, increased self-esteem, and reduced risk of depression and anxiety.  
  4. It can help improve your overall quality of life by improving physical functioning, better sleep, and increased energy levels.  

Practical tips 


  • Reflect on whether you are ready to lose weight and if it’s the right time for you.
  • Assess if you need to lose weight based on:

1) any medical conditions that you are living with that is impacted by a healthier weight

2) a family history of medical conditions that you might be at risk of developing

3) a healthier waist circumference

4) non-physical appearance related reasons such as, having more energy, getting better quality sleep, and feeing more confident

  • Stay open minded rather than black and white thinking around your food choices.
  • Make changes that work for your lifestyle.
  • Be prepared for weight plateaus and how to overcome these challenges.

Final thoughts 


Overall, the science is clear: losing just 5-10% of your body weight can have a lasting and positive impact on your health and well-being.


So, if you’re looking to make a change for the better, start with a simple nutrition nudge to get going with your weight loss goal. You’ll be pleasantly surprised by how little you need to lose to start improving your health. 

Mei Wan BSc (Hons), RD, MBDA

HCPC Registered Dietitian & Nutritionist

IG: @dietitian.mei


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