Often, when people embark on a weight loss journey, their goal is to lose 15-20 kg directly, and when they don't see results quickly, they become frustrated and give up. However, according to medical science, you don't need to lose a lot of weight to see significant improvements in health; losing just 5 percent of your total weight, or just 3-4 kg, can be miraculous. This small weight loss reduces the extra pressure on your organs.
When you lose 3-4 kg, your metabolism improves, and inflammation in the body begins to decrease. This small change gives a new direction to the health of your heart, liver, and joints. According to experts, this small amount of weight lost gradually, rather than a crash diet, is not only permanent but can also significantly reduce the risk of serious diseases like type 2 diabetes and hypertension in the future.
Improved Heart Health and Blood Pressure
Losing just 3-4 kg of weight has a direct impact on your blood pressure. Excess weight forces the heart to work harder to pump blood to every corner of the body, increasing pressure on the arteries. As you lose weight, blood flow becomes smoother, and systolic and diastolic blood pressure drop. Additionally, blood triglyceride levels decrease and good cholesterol increases, which contributes to a healthier heart and a longer life.
Insulin Sensitivity and Sugar Control
Even modest weight loss significantly improves your body's ability to use insulin. Excess fat stored in body cells, especially around the belly, obstructs insulin's pathway. When you lose 3-4 kg, muscle cells can absorb glucose from the bloodstream better. This stabilizes blood sugar levels and can help you return to normal from pre-diabetes, reducing the need for medication in the future.
Joint Pain Relief and Better Sleep
Did you know that when you lose 1 kg, the pressure on your knees decreases by 4 kg? Thus, losing 3-4 kg reduces the burden on your knees and hips by approximately 12-16 kg. This reduces arthritis pain and improves mobility. Furthermore, reducing fat around the neck clears the airways, which helps prevent sleep apnea (sleeping pauses in breathing) and allows you to sleep deeply and peacefully.
Increased Energy Levels and Confidence
Losing weight isn't just about looking good in the mirror, but also about feeling refreshed from within. Even a small amount of weight increases the body's levels of happy hormones like endorphins and serotonin, which reduce stress and improve your mood. You feel less tired throughout the day, and your self-confidence increases. If you aim to lose 3-4 kg today, it will prove to be the strongest foundation for your long-term healthy life.
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