How does a 10-pound weight loss face look like? This will depend on your starting weight, the types of dietary changes you make, and how fast you lose weight. But the benefits of losing 10 pounds are more universal.
According to some indicators, “overweight” means 10% above the ideal body weight range and “obese” means 20% or more. So for a 60-pound person, losing 10 pounds could put him in a whole new medical support.
Losing 10 pounds may seem like a small hill, but losing 10 pounds is a fantastic achievement – no matter your starting weight. “There’s something magical about the first 10 pounds weight loss that I haven’t seen in other markets,” says Lisa Ellis, MS, RDN, CDN, LCSW, founder of Integrating Nutrition in White Plains, New York. “It tends to boost motivation. And people start building on their successes.”
Does Losing 10 Pounds Make a Difference in Appearance?
A five-pound weight loss is enough to notice changes in the mirror. However, the perception of physical change can be difficult to quantify. Fortunately, with a numerical analysis of what a 10-pound change means, you can quantify the fruits of your labor.
Losing weight through exercise or diet results in fat loss and some muscle loss. You can calculate your gross bodyweight loss by dividing the weight lost by the starting weight times 100. For example, if you weigh 200 pounds and 190 pounds after a loss of 10 pounds, the gross bodyweight loss is 5% (including muscle weight. However, if you weigh 160 pounds and you lose 10 pounds, that’s a 6.25 percent difference in body weight.
According to the Centers for Disease Control and Prevention, up to 5 percent of differences in gross bodyweight are noticeable.
That said, the body fat loss calculation is similar – divide the lost fat by the starting weight and times 100. If you weigh 200 pounds and you have 30% body fat, you have 60 pounds of fat. Losing 10 pounds of fat means a drop in weight to 190 pounds and 50 pounds of fat. The change translates into a 16.67% reduction in fat, which is enough to notice a change in appearance.
How much weight will you lose before you know it?
An average height woman or man, say 5’4′ and 5’9′ respectively, needs to lose between 3.5 and 3.5 kg of body weight before other people can notice the changes in their face.
In general, an overweight man (with a body mass index (BMI > 25)) of average height needs to lose 18 pounds, while an overweight woman needs to lose 14 pounds to make her face look more attractive in the photos.
Where do you first notice weight loss?
You are more likely to notice weight loss in the first place where you notice weight gain. However, this depends on many factors, including genetics, metabolism, and how your hormones work. It also depends on fertile factors and the type of fat.
Men lose fat around the abdomen first, while women lose more fat around the waist. For others, the first signs of weight loss are on the breasts and face.
How long does it take to lose 10 pound?
Losing 10 pounds in 2 months or about ten weeks is realistic. Many people agree that it is reasonable and sustainable to lose between 1 and 2 pounds per week; while some fad diets claim you can lose more, their models are not sustainable.
If you want to lose weight, you have to do it right, in smaller steps over time. This way you will live healthier and your weight will be reduced. Be conservative and try to lose a pound every week. However, with some exercise and weight loss plans, you will lose more in the first few weeks.
On average, it takes two months to lose 10 pounds. Regardless of the weight loss program, genetics plays a huge role in weight loss as it affects insulin sensitivity, glucose utilization, and hormones hence the time difference. It may take a few months for you to lose 10 pounds, while your friend only takes three weeks to lose the same amount of weight.
10 Pound Weight Loss Difference
To understand how important it can be to lose 10 pounds, read on to find out exactly what happens to your body after you lose 10 pounds.
1. You sleep better
What is it like to lose 5 kilos? Sounds like a good night’s sleep. If you lose 10 pounds, you sleep better at night, which means your cortisol levels are lower. Lower cortisol levels equate to less stress and cravings for sugary and fatty foods. “People sleep better and can relieve sleep apnea,” says Fiorella DiCarlo, R.D.N. and CDN Carrying too much weight puts you at risk for sleep apnea, a sleep disorder in which the airways are blocked during a nap, according to Harvard Women’s Health Watch.
Overweight people have extra tissue in their throats, which can fall into the airways and block airflow to the lungs while they sleep. The American College of Physicians emphasizes lifestyle modifications — especially weight loss — for the treatment of obstructive sleep apnea. Losing just 5 to 10 percent of your body weight can have a big effect on sleep apnea symptoms.
2. You lower blood sugar levels
Type 2 diabetes is no joke. People with diabetes have an increased risk of stroke, heart attacks, hypertension, kidney disease, and blindness. And type 2 can be avoided or reversed with weight loss. Losing 5-10% of your body weight reduces your risk of developing diabetes by 58%, according to the Johns Hopkins Medicine Digestive Weight Loss Center. Ellis says he sees good blood sugar reduction in his clients after losing 4.5kg.
3. You reduce belly fat
Lowering blood sugar is also good news for reducing belly fat, as high blood sugar and diabetes often manifest as belly fat. “If you have a lot of stress and high blood sugar, it will force your body to keep the fat in your belly,” says integrative physician Dr. Susan Blum, MD, MPH, founder, and director of the Blum Center for Health in Rye Brook, New York. The abdomen is used as a storehouse for excess or “brown” fat, which is useless and stimulated by high levels of insulin and cortisol.
4. You’ll Banish Bathroom Troubles
Losing 10 pounds seems to lose waist fat and a better digestive system. If you haven’t pooped regularly, you could now. All that fiber you get from very fresh products? Well, that means there will be less constipation and other digestive problems, especially for people who don’t eat regular fruits and vegetables, Ellis says. It’s the other GI account, and it’s a gift that continues to be given.
5. You will boost your motivation
Do you know how starting a project is often the hardest? Well, your body is a pretty big project. Once you’ve lost 10 pounds, it’s easier to achieve initial success and keep up the good work, Ellis says. Exercising is easier because you have to move less. “If you lose 10 pounds in the first place, you feel better and want to keep exercising. You feel better in your body. It improves your mood,” says Blum.
You sleep better and you suffer less from mood swings if you eat less sugar. All these benefits add up and motivate you to keep going and take even healthier actions. It’s like the domino effect.
6. You will increase your energy
More energy, motivation, confidence, better sleep – many of these benefits are intertwined. We know that a symptom or benefit is not mutually exclusive because your body is a complete system of interconnected systems. But some foods are better than others as an energy source, and you’ll likely eat them when you lose 10 pounds.
“Part of the energy gain is due to the foods you removed from your diet to lose weight: less sugar, less alcohol, and maybe less fatty and heavy foods,” Blum says. “If you don’t eat so much sugar, you have more energy and you sleep better. People often feel better, happier. There is an overall sense of well-being and strength.”
7. You will make your heart happy
Weight loss reduces the strain on the heart. “Losing just 10 pounds… can help control or prevent high blood pressure in many overweight people (those with a body mass index (BMI) of 25 or more),” according to the American Heart Association. Heart health is also particularly critical as women age. “After menopause, preventing heart disease is one of the most important things you want to do. It is breast cancer beforehand,” says Blum.
8. You drop a jeans size
woohoo! You can shrink an entire outfit by losing 10 pounds. Be honest: This is why many people want to lose weight in the first place. We all want to look good in our clothes. “When you hit 10 pounds, your jeans feel a lot different,” Blum says. “Just a little looser. Theoretically, 10 pounds is considered a size.” Once you get past the first few pounds, you may not be able to tell, Blum says, that you’re starting to lose body fat.
9. You’ll Have Healthier Cholesterol Levels
Cholesterol is one of those areas where how you manage to lose weight affects its benefits. If you’ve been following the ketogenic, Atkins, or other high-fat, low-carb diets, you may not have lowered your cholesterol while losing weight. Many people — without a genetic predisposition to high cholesterol and those who focus on improving their health, non-animal fats like avocados, olive oil, and nuts — can still maintain healthy cholesterol levels with these high-fat diets.
The ideal cholesterol level is below 150 mg/dl, according to the Physicians Committee for Responsible Medicine, but nearly 107 million Americans have levels dangerously close to 225 mg/dl, which is the average for coronary artery disease. The good news? Losing 5 to 10 percent of body weight is associated with significant improvements in cardiovascular disease risk factors, according to a 2011 study in the journal Diabetes Care. The study looked at 5,145 women and men, measuring HbA1c, total cholesterol, HDL cholesterol, and triglycerides. Keeping your overall fat intake low, especially fat from meat and dairy products, is a good way to control cholesterol.
10. You will boost your self-esteem
You can love and value yourself at any measure, but achieving goals feels good. You treat your body well and care enough about yourself to do what it takes to be your best, regardless of your weight.
“If you intentionally lost weight, with different foods, especially if you eat fewer foods that cause inflammation, your energy will increase, you will feel great, and your self-esteem will be improved,” says Marcelle Pick, NP, a functional medicine nurse focused on female hormones. “For someone who has 10 pounds to lose, they may not notice it, at least physically, but they will feel like they are in control for the first time and gain confidence.”
11. You will improve your sex life
Better sex? Yes, please. A trimmer allows the penis to be more upright when it matters. Carrying 5 extra pounds increases the risk of sensitivity where you don’t want it, according to a 2016 report in the journal Translational Andrology and Urology. A high body mass index (BMI) can cause chronic inflammatory stress, which can lead to erectile dysfunction. Carrying weight can constrict blood vessels, making it difficult for blood to… flow to the right places.
Also, eating too much sugar, refined carbohydrates, and alcohol can increase estrogen levels and cause weight gain, says Dr. Mark Hyman in his book The Blood Sugar Solution. While you can feel confident and desirable in any size, losing a little weight can also help you feel sexier.
12. You will find it easier to take the stairs
Climbing the stairs won’t feel as long as it used to after losing 10 pounds. According to Ellis, people generally notice that they can climb stairs more easily. “My patients are amazed at the difference,” she says. Ellis has patients carry a 10-pound weight up and downstairs to help them realize how much they are carrying. This exercise will bring your achievements home.
13. You Relieve Arthritis Pain
There’s a good reason doctors advise patients with knee and hip problems to lose some weight. Fat itself is active tissue that makes and releases pro-inflammatory chemicals. And arthritis is inflammation of the joints, causing pain and stiffness. Eating different foods and losing weight can reduce inflammation, says Blum, author of Healing Inflammation.
“We know that inflammation is at the root of all chronic diseases. Reducing inflammation in the body helps you think better. It also helps joints and mobility,” she says. According to the Arthritis Foundation, losing a modest two to four pounds can have many benefits for your bones. The foundation cited a 2005 study in the journal Arthritis & Rheumatism that found that overweight and obese adults with knee osteoarthritis who lost one pound felt two pounds less pressure on their knees. In other words, losing just 10 pounds would relieve 18 pounds of pressure on your knees.
14. You extend your lifespan
If this isn’t a good reason to lose 10 pounds, then we don’t know what is. Researchers from the University of Oxford found that moderate obesity shortens life expectancy by about three years. “Overweight shortens life expectancy,” said Dr. Gary Whitlock, M.D., in his analysis of 900,000 women and men in 57 studies.
Mortality was lowest in people with a body mass index of 23 to 24. This means that if a person is, say, 1.75 meters tall, their ideal weight would be about 154 pounds. Of course, everyone is different. Some people have more muscle or more bone density, which weigh more and are healthy.
15. You improve your fertility
If making babies is a goal, you may want to lose some weight to have a chance of gaining the baby’s weight. Studies have shown that losing just 5% of your body weight can dramatically improve your chances of conceiving — and we’re not just talking about the female partner here.
Men can also improve their fertility by losing weight. It can also increase your chances of a safe and healthy pregnancy. If you’re like us, you still want a snack between meals, no matter your reasons for losing or maintaining weight. Have some of these healthy snack ideas ready to make life easier when your munchie cravings kick in.