Whether you need to lose 20 pounds or 100, hopping on that scale and discovering that you've lost 10 percent of your total goal can have powerful benefits, both mentally and physically. Here are 10 reasons why:
1. Ten percent is an achievable first goal. Instead of fretting about all the weight you want to lose, which can make your task seem insurmountable, try focusing on a small chunk at first. According to many life coaches, setting short-term goals can keep you more engaged in the process and more likely to continue the journey. When you reach that first 10 percent, aim for the next 10.
2. Knocking off that first 10 percent can lower your risk for developing diabetes. If you already have type 2 diabetes, then losing weight can help reduce your symptoms and possibly your daily blood-sugar numbers. And eating a diet rich in whole grains and legumes like lentils can help steady blood sugar levels. Even if you don't have diabetes, keeping your blood sugar on a more even keel can help prevent cravings.
3. You'll feel more empowered. Noting that first 10 percent in your weight-loss journal (along with what you eat each day) could give you the confidence that you need lose weight and make your final goal.
4. Losing weight can lower your chances of developing heart disease. Being overweight can increase the amount of inflammation in your body, and studies show that this can upset the balance of your immune system. Compromised immunity can lead to illness and disease. Just losing 10 percent of your final goal can help reduce this inflammation, which can, in turn, lower your cholesterol and blood pressure. Both of these important numbers can predict your likelihood of developing heart disease.
5. With 10 percent less weight to haul around, you'll have more energy -- not just to keep up with your exercise program (and maybe take a few more laps around the park), but to enjoy your life.
6. With less weight on your frame, you'll put less pressure on your joints. You might find those nagging aches and pains disappearing on their own. Also, the same studies about systemic inflammation show that many people with osteoarthritis report less pain when they can bring more balance to their immune systems -- which you will be doing by losing weight and eating a healthier diet.
7. Sleep apnea is a distressing and potentially deadly sleep disorder that is sometimes caused by being overweight. If you have a lot to lose, giving that 10 percent the boot could help you sleep better at night, stop annoying your partner and possibly, prevent hypertension, erectile dysfunction in men and even heart attacks.
8. An immune system out of whack because of excess inflammation can increase your odds of developing colon and breast cancer. Ten percent off can make you feel good about improving your health and possibly lengthening your lifespan.
9. Feeling pretty good about yourself because you kicked that first 10 percent? Imagine how much better you'll feel about yourself in the bedroom.
10. Excess weight -- especially around the abdomen -- can cause greater stress on your internal organs. Ten percent off can improve digestion and help nutrients from the healthy diet you're eating circulate to all the cells that need them. And can help metabolize fat from your body.
Need more reasons? How about that 10 percent off sale at the mall? Surely you'll find something flattering in your new, smaller size. This will help you visualize the "new you" and give you more incentive to lose the next 10 percent.
