It's no secret that excess weight is bad for the heart. But a new study suggests that obese people who lose a substantial amount of weight may reverse the related cardiovascular risks.
Researchers found the odds for high blood pressure, which affects nearly 58% of Black women according to American Heart Association statistics, and elevated cholesterol were similar in formerly obese Americans who were now at a healthy weight and people who had always had a healthy weight.
Diabetes risk -- another common companion of obesity -- improved, too. However, while the risk was lessened with weight loss, it was still high in people who had been obese, investigators say.
"The key takeaway of this study is that weight loss is hard, but important, for cardiovascular health," researcher Maia Smith, from St. George's University in Grenada shares.
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Obesity is rampant in the United States, 40.7% of self-reported adult Blacks are obese (BMI of 30 or more), according to the CDC.
Additionally, since the pandemic obesity has risen in both children and adults. Obesity decreases your lung capacity and puts you at further risk of severe complications should you contract COVID.
The researchers caution that this study can't prove that losing weight will reduce cardiovascular risks, only that the two appear connected.
"It's no surprise that losing weight and keeping it off is hard," researcher Maia Smith says. "Almost everyone in our original sample who had ever had obesity stayed that way. But don't despair: If you do manage to lose weight, it can not only prevent but reverse
significant health problems. The best time to get healthy is 20 years ago; the second-best time is now."
What can you do?
To lead a healthier, obese free life, try the following:
1. Eat healthier
A healthy diet that consists of good nutrition can boost your immune system and prevent diseases such as heart disease and type 2 diabetes. Furthermore, if you already have these diseases, it can help you manage them. Eating plenty of fruits and vegetables and watching your calories can help with weight loss and prevent you from gaining weight.
2. Get active
Adding regular physical activity to your routine combined with calorie reduction can further help with weight loss and prevent diseases from causing severe illness. Physical activity also boosts your immune system, makes you feel better and sleep better and reduces anxiety.
3. Getting enough sleep
Sleeping less is associated with increased oxidative stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance. Sleeping less may disrupt circadian rhythms, leading to weight gain, according to the Sleep Foundation. A lack of sleep also gives you more opportunities to eat and snack and leads to depression and an increased risk of chronic illness.
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4. Plan ahead
Weight loss is a long journey. It is not one that will happen overnight. You may experience challenges and setbacks, but planning and having a set goal of what you hope to accomplish can help with this. For example, keeping a photo diary of what you have already eaten may encourage you to downsize your next meal. Apps are also good sources for tracking how much you ate and keeping up with weight loss and fitness goals.
5. Eat breakfast
People who eat more in the morning and less at night, lose more weight. Starting your day with a high-protein meal with 350-400 calories and at least 25 grams of protein will help you feel fuller and less hungry at night Domenica Rubino, MD, director of the Washington Center for Weight Management & Research says.
6. Try meal replacement
You can opt to eat one regular meal a day and replace the others with shakes, soups, or bars. "If you can stick to it, you'll see big results in 6 months to a year," Ken Fujioka, MD, an obesity specialist at the Scripps Clinic in San Diego says. Just make sure you consult with a professional first.
7. Purge your home
Ever heard of out of sight out of mind? Well, this works with food too. Try getting rid of any unhealthy foods. This will give you less opportunity to eat unhealthy throughout the day. Once you get rid of those foods, put your fruits and vegetables at eye level so that they are more visible and you are more likely to grab them when you are hungry. Additionally, when you are shopping think about buying healthy options and dishes that you can cook with your fruits and veggies. Also, stay out of bulk warehouse stores because buying items from those stores can encourage overeating.
8. Get a support group
Trying to lose weight alone can be a challenge. However, a support group can offer perspective, encouragement, tips and even a little competition that may keep you motivated.
Although losing weight can be hard, get rid of your inner critic and remind yourself that this is an important step you must take for your health. If you are having trouble losing weight consult with your doctor or consider getting a dietician and/or physical therapist.
