Even Small Weight Loss Successes Bring Big Benefits

General George S. Patton was fond of saying “The best is the mortal enemy of the good.”

By this he meant to caution his soldiers not to wait around for the perfect plan, but to take beneficial action now to change things for the better.

So it goes with weight loss. We’ve all seen the before-and-after photos of radical transformations. And these people have made amazing changes, losing 50% of their body weight or more, and radically improving their lifestyle and prospects for a long and healthy life.

But sometimes people can also get discouraged, thinking “oh, I could never do that!”

But you don’t have to! Because for overweight people, losing even a modest amount of weight can make a meaningful difference – and change your life.

Consider:

Real improvement in triglyceride levels and systolic blood pressure often become apparent after losing just 2% to 5% of body weight, for people who are both overweight and have diabetes. A 5% to 10%  reduction in body weight reduces triglycerides by an average of 40 mg/dl.

A 5% to 10% reduction in body weight is also associated with a 5mmHg improvement in both systolic and diastolic blood pressure numbers (you may get even better results by reducing your sodium intake).

If you’re 200 pounds, that means dropping only 4 to10 pounds starts to meaningfully reduce your risk of heart attacks and strokes. You can do this!

Losing 5% to 10% of body weight also increases HDL (high-density lipoprotein) cholesterol levels. This is the so-called “good cholesterol,” which helps reduce your risk of heart disease.

In one study, participants who joined a natural lifestyle program that included a healthy diet and 30 minutes of exercise five days a week reduced their diabetes rate by 58% compared to the placebo group. The benefits were consistent for both sexes, multiple races, and regardless of the initial level of obesity.

If you’re overweight, you can benefit from modest weight loss. It’s never too late!

More…

A 10% weight loss also significantly reduces inflammatory substances in the bloodstream. Fat cells, and particularly abdominal and visceral fat cells produce inflammatory substances such as free fatty acids that cause plaque build-up and clotting, which in turn leads to heart disease and other serious medical problems. But losing 10% also reduces inflammation and vascular damage.

If you’re overweight and pre-diabetic, every 2.2 pounds of weight loss (1 kg) reduces your chance of developing full-blown type 2 diabetes by 16%!

If you have diabetes, you know the importance of monitoring your a1c level. A 5-to-10 pound weight loss is associated with a 0.5 point a1c reduction.

With a 10% weight loss, or 25 pounds for a 250-pound individual, obstructive sleep apnea symptoms start to be alleviated. This reduces fatigue, improves productivity, and makes it much easier to stay active.

Keep Up The Momentum

What’s more, even this amount of weight loss significantly reduces the wear and tear on your knees, ankles, and hips. It’s easier to take longer walks. It’s easier to climb the stairs. It’s easier to jog. And it can help delay or prevent the need for knee or hip replacement surgery.

It also makes it easier to build on your early success: kKeep up your good habits and that 10 pound loss will turn into 15 pounds, then 20.

Your progress won’t just be clinical. Small amounts of weight loss is known to be beneficial when it comes to lifestyle, mood, sexual function, urinary stress incompetence, and mobility.

And it reduces your out-of-pocket health care costs – even with insurance. 

How to Make iIt Happen

To maximize your progress, keep these hints in mind:

Your goal isn’t a number on the scale. That’s just a data point. Your goal is better health and a longer, healthier, happier life.

Weight loss happens in the kitchen. Not in the gym. But you also need to be active and exercise regularly to avoid “normal weight obesity” and maximize your benefits.

Get a buddy. Also known as an “accountability partner.” Work out with that person, share meal prep tips and duties, and help each other succeed.

Take advantage of available weight loss, fitness, and diabetes management and prevention programs available under Medicare and related private plans. 

Medicare Weight Loss Programs

First, as a Medicare beneficiary, you are eligible for a free Annual Wellness Visit with your primary care physician. 

During your visit, your doctor can help you develop a personalized weight loss plan including multiple weight loss strategies and referrals to weight management programs.

Additionally, many Medicare Advantage (Part C) plans offer extra benefits not covered by Original Medicare, such as fitness programs like SilverSneakers, providing access to gyms, fitness classes, and wellness programs. 

Some of these plans may also offer memberships or discounts to weight loss programs like Weight Watchers or Jenny Craig, along with additional nutritional counseling, meal planning services, and wellness coaching. 

If you have a body mass index (BMI) of 30 or higher, Medicare Part B may help you pay for obesity counseling sessions. That means you can get expert help from nutritionists, behavioral therapists, and counselors to help you identify any mental or psychological factors that may be getting in the way of your progress.

Medical Nutrition Therapy (MNT) is also available under Medicare Part B for those with diabetes, kidney disease, or those who have had a kidney transplant in the last 36 months. 

Those with diabetes can also take advantage of the Diabetes Prevention Program (DPP), which covers structured lifestyle intervention sessions aimed at promoting healthy eating, physical activity, and weight loss.

Additional Benefits

Many Medicare Advantage (Part C) plans offer extra benefits not covered by Original Medicare, such as fitness programs like SilverSneakers, which provides access to gyms, fitness classes, and wellness programs in your community.

To access these services, it’s essential to consult your healthcare provider to discuss your weight loss goals and the available Medicare-covered services, verify your coverage details, and take advantage of Medicare’s preventive services, including screenings and counseling, to support your weight management efforts. 

By utilizing these covered services, you can create a comprehensive weight loss plan supported by medical professionals and structured programs.

Additional Weight Loss Tools and Resources

Get a fitness app. 

If you like to count your calories, I find these are especially valuable in helping to track calories so you don’t accidentally overeat. MyFitnessPal is a great calorie tracker with a good library of foods and restaurants so you don’t have to hand calculate or guess about caloric intake.

Sweat is a good and popular fitness app designed especially for women. 

Noom is a great weight loss tracker app, too – and a lot of critics think it’s the best weight loss app out there, because it  has a psychological emphasis and focuses on helping users develop healthy habits. It’s pricey, though, at $70 per month, though I know people who swear by it.

But while these apps are useful tools, you don’t need any of them! You can ruthlessly purge the junk food from your kitchen and get out and go for a good walk today!

Remember: tThe perfect is the mortal enemy of the good enough. You don’t need to wait for anything at all. You can get started today. In fact, that’s the very best time to start! 

Here’s to your health and wealth,

Wiley P. Long, III
President – MediGap Advisors

Comfort at Life’s End: A Medicare Hospice Guide