The benefits of losing weight

Once you know if you need to lose weight, it's important to understand how to do it in a healthy way.

If you're trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That's between about 1lb and 2lb a week.

You'll probably already know that weight loss takes time and commitment. But even losing a small amount of weight (5% for most people) can produce significant health benefits.

It can reduce your risk of developing obesity-related diseases like type 2 diabetes and heart disease. There are many other health benefits to losing weight:

• You'll protect your hips and knees and help prevent or delay osteoarthritis
• You'll improve the quality of your sleep. Losing weight can help reduce snoring, sweating and pain, meaning you'll get a better night's sleep.
• You'll boost your immune system. This lowers the impact of colds and infections. It could help reduce the chances of you getting seriously ill from COVID-19, according to Public Health England research.  
• It helps improve your mobility - losing weight eases up pressure on joints and muscles. Being fitter, an improved posture and your body being in better positions means you're more flexible and better able to support yourself too.
• Higher self-esteem and body confidence
• Boosting your energy. You'll probably find you have more energy as a result of losing weight and becoming fitter. This means you'll be able to do more of the things you want to do.
• You'll reduce your long term risk of disease. Losing just 5% of your body weight can have a positive effect on blood pressure, blood cholesterol, blood sugar levels and heart health. Being overweight increases your risk of high blood pressure, heart disease, stroke, type 2 diabetes, some cancers and fertility problems.
• Your hair may look healthier and your skin may get clearer too.

What's next  

Now think about how losing weight could change your life for the better. Go to Decide how weight loss will affect your future.