14 Things That Happen to Your Body After Losing 10 Pounds

To some people, losing 10 pounds is everything. Congrats on climbing that hill and give yourself a big, warm, fuzzy bear hug. You’ve reached your peak physique. But for those who need to lumber up a daunting mountain to reach a healthy weight, 10 pounds can seem like barely a molehill. Take heart, though. Shedding 10 pounds is a fantastic feat—especially for those who are significantly overweight or obese. Imagine dropping a 10-pound dumbbell that you’ve been carrying with you for eternity. The ascent is nicer, right?

“There’s something magical about that first 10-pound weight loss that I don’t see at other markers,” says Lisa Ellis, RD, founder of Integrating Nutrition in White Plains, New York. “It tends to foster motivation. And people start to build upon their successes.”

The health benefits of losing 10 pounds can vary depending on your starting weight, the kind of diet changes you make, and how fast you lose the weight. By some markers, “overweight” means being 10 percent over your body’s ideal weight range, and “obese” is 20 percent and higher. So for a 150-pound person, losing 15 pounds can place them in a whole new medical bracket. Read on to learn about the benefits of losing 10 pounds.


Improve Your Sex Life

Better sex? Yes, please. A trimmer man means the penis is better able to stand at attention when it really matters. Carrying 10 extra pounds increases the risk of softness where you don’t want it, according to a 2016 report by 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 narrow the blood vessels, making it harder for blood to flow…to the right places.

Moreover, eating too much sugar, refined carbs, and alcohol can spike estrogen levels and cause weight gain, says Dr. Mark Hyman in his book, The Blood Sugar Solution. Although you can feel confident and desirable at any size, losing a bit of weight can help you feel sexier, too.


Sleep Better

When you lose 10 pounds, you’re sleeping 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 get better sleep, and sleep apnea can ease,” says Fiorella DiCarlo, R.D.N. and C.D.N. Carrying excess weight can put you at risk for sleep apnea, a sleep disorder in which the airway becomes blocked while snoozing, according to Harvard Women’s Health Watch.

People who are overweight have extra tissue in the back of their throat, which can fall down over the airway and block the flow of air into the lungs while they sleep. The American College of Physicians emphasizes lifestyle modifications—especially weight loss—for treating obstructive sleep apnea. Losing just 5 to 10 percent of body weight can have a big effect on sleep apnea symptoms.


Make Your Heart Happy

Weight loss reduces the strain on your heart. “Losing as few as 10 pounds…can help manage or prevent high blood pressure in many overweight people (those with a body mass index (BMI) of 25 or greater),” according to the American Heart Association. Heart health is also especially critical as women age. “After menopause, preventing heart disease is one of the most important things you want to do. Beforehand, it’s breast cancer,” says integrative medicine physician Dr. Susan Blum, M.D., M.P.H., founder and director of Blum Center for Health in Rye Brook, New York.


Lower Blood Sugar

Type 2 diabetes is no laughing matter. People with diabetes have an increased risk of strokes, heart attacks, high blood pressure, kidney disease, and blindness. And, type 2 can be prevented or reversed with weight loss. If you can lose five to 10 percent of your body weight, you’ll lower your risk of developing diabetes by 58 percent, according to Johns Hopkins Medicine’s Digestive Weight Loss Center. Ellis says she sees a good reduction in blood sugar levels in her clients after a 10-pound weight loss.

It’s good news for curbing belly fat, too, because high blood sugar and diabetes tend to manifest as abdominal fat. “If you have a lot of stress and high blood sugar, it will push your body to keep fat in your belly,” Blum says. The belly is used as the dumping ground for excess, or “brown” fat, which serves no purpose, and its driven by high levels of insulin and cortisol.


Stairs Are Easier to Climb

Taking the stairs won’t feel as high of a mountain as it used to be after you lose 10 pounds. People notice they can walk upstairs more easily—unless it’s someone who started at 300 pounds, says Ellis. “My patients are amazed at the difference,” she says. Ellis has patients carry a 10-pound weight up and down a flight of stairs to help them realize how much they’re carrying. That practice really brings home their achievement.


Drop a Jeans Size

Woo-hoo! You can drop a full clothing size by shedding 10 pounds. Be honest: That’s the reason many people it in the first place. We all want to look good in our clothes. “By the time you hit 10 pounds, your jeans will feel differently, absolutely,” Blum says. “Just a little looser. Theoretically, 10 pounds is considered one size.” Once you get past that first couple pounds where you might not be able to tell, Blum says, you really do start to lose body fat.


Healthier Cholesterol Levels

Cholesterol is one of those areas where how you achieve your weight loss influences your benefits. If you followed the ketogenic, Atkins, or other high-fat, low-carb diets, you might not have lowered your cholesterol levels when you lose weight. For many people—without a genetic predisposition to high cholesterol and those who focus on increasing their healthy, non-animal fats, like avocado, olive oil, and nuts—they can still maintain a healthy cholesterol on these high-fat diets.

The ideal cholesterol level is below 150 mg/dl, according to 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 five to 10 percent of your body weight is associated with significant improvements in cardiovascular disease risk factors, according to a 2011 study by the journal Diabetes Care. The study looked at 5,145 women and men, measuring HbA1c, total cholesterol, HDL cholesterol, and triglycerides. Keeping total fat intake low, especially fat from meat and dairy, is a good way to keep your cholesterol in check.


Banish Bathroom Issues

If you weren’t pooping on the regular, you could be now. All that fiber you’re getting from whole, fresh produce means there’ll be less constipation and other digestion issues, especially for people who are not regular vegetable and fruit eaters, Ellis says. It’s the other GI bill, and it’s a gift that keeps on giving.


Solidify Your Self-Esteem

You can love and value yourself at any size, but accomplishing goals just feels good. You’re treating your body right and caring enough about yourself to do what’s necessary to be your best self, at whatever weight that is.

“If your weight loss was accomplished intentionally, with different foods, especially if you’re eating fewer inflammation-causing foods, your energy will be up, you’ll feel amazing, and you’ll have improved self-esteem,” says Marcelle Pick, N.P., a functional medicine nurse practitioner who focuses on women’s hormones. “For someone with 100 pounds to lose, they might not notice it, physically at least, but they’ll feel like they have control for the first time and gain confidence.”


Gear Up Your Motivation

You know how starting a project is often the hardest part? Well, your body is a pretty big project. Once you lose 10 pounds, it’s easier to ride that initial success and keep up the good work, Ellis says. Exercising is easier because you have a little less to move. “Losing 10 pounds, first of all, helps you feel better, and you want to keep exercising. You feel better in your body. It improves your mood,” Blum says.

You’re sleeping better and don’t have as many mood swings if you’re eating less sugar. Those benefits all add up, motivating you to keep going and to take even more healthy actions. It’s like the domino effect.


Boost Your Energy

Increased energy, motivation, confidence, improved sleep—many of these benefits are woven together. We know that one symptom or benefit isn’t mutually exclusive because your body is a whole system of interlocking systems. But some foods are better for energy than others, and you’re likely eating them if you lost 10 pounds.

“Some of the energy boost is because of the food you’ve removed from your diet to lose weight: less sugar, less alcohol, and maybe less heavy, fatty food,” Blum says. “If you’re not eating as much sugar, you have more energy and are sleeping better. People tend to feel really good, happier. There’s a general sense of wellbeing and empowerment.”


Ease Arthritis

There’s a good reason doctors advise patients with knee and hip issues to lose some weight. Fat itself is an active tissue that creates and releases pro-inflammatory chemicals. And arthritis is inflammation of your joints, which causes pain and stiffness. Eating different foods and dropping weight can reduce that inflammation, says Blum, author of Healing Inflammation.

“We know inflammation is underlying all chronic illness. Reducing inflammation in the body helps you think better. It helps your joints and mobility, too,” she says. According to the Arthritis Foundation, losing a modest five to 10 pounds can have a world of benefits on your bones. The foundation cited a 2005 study in the journal Arthritis & Rheumatism that overweight and obese adults with knee osteoarthritis who lost one pound of weight felt four fewer pounds of pressure off their knees. In other words, losing just 10 pounds would relieve 40 pounds of pressure from your knees.


Lengthen Your Life

Well, if this isn’t a good reason to lose 10 pounds, we don’t know what is. Oxford University research found that moderate obesity reduces life expectancy by about three years. “Excess weight shortens lifespan,” Dr. Gary Whitlock, M.D., says in his analysis of 900,000 women and men in 57 studies.

Mortality was lowest in people who had a body mass index of 23 to 24. This means that if a person is 5 feet, 7 inches tall, for example, his or her optimum weight would be about 154 pounds. Of course, everybody is different. Some people have more muscle, or more bone density, both of which weigh more and are healthy.


Improve Your Fertility

If making babies is a goal, you might want to lose some weight so that you have the opportunity to gain that baby weight. Studies have shown that losing as little as five percent of your body weight can dramatically improve your chances of pregnancy—and we’re not just talking about the female partner here.

Men can improve their fertility by losing weight too. It can also improve your chances of having a safe and healthy pregnancy. If you’re like us, you’ll still want to snack between meals, whatever your reasons are for losing or maintaining your weight. Have some of these healthy snack ideas ready to make life easier when your munchie cravings start up.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

There’s Only a 5-Pound Difference In These Two Photos of Fitness Influencer Anna Victoria

Photo: Instagram

In 11 years, Anna Victoria completely transformed her body-and she has the pictures to prove it. But incredibly, her weight has only shifted by 5 lbs.

The fitness influencer, 30, joined in on the popular 10-year challenge, which has social media users sharing photos of themselves now and a decade earlier. Victoria cheated a little and shared a photo from 11 years earlier, but it was worth it to show how much she’s changed. (Related: Anna Victoria Gets Real About What It Takes to Get Abs)

“Does anyone else look back and feel like periods of time in your life were another life entirely?” she asked on Instagram.

Victoria said that in the photo from 2007, where she’s dressed in a bikini and holding up a friend for a keg stand, she wasn’t healthy.

“Before: partied (clearly), ate only fast food, wouldn’t step foot in a gym, drank almost no water, had trouble sleeping, had digestive and GI issues from poor eating habits,” she wrote. (Related: Anna Victoria Launched an Activewear Collection)

Now Victoria’s life is the polar opposite.

“After: enjoys a glass of wine or two here and there, eats 80/20, works out for my mental, emotional and physical health, drinks 3-4 liters of water a day, prioritizes sleep, no more digestive and GI issues (except for when I have huge cheat meals).”

Victoria said that those changes between 2007 and 2018-things she now preaches to her 1.3 million followers-changed her life, even if they didn’t make much of a difference on the scale.

“While I didn’t have a ton of weight to lose, my transformation was largely health-focused, I am also proud of the physical change. And there’s only a 5 lb difference between these two photos!” she said. “But one thing I want to add and make clear is despite the differences between these two photos, I still loved myself in the 2007 photo. No matter how much I did or didn’t weigh, I never let it phase me and question my worth.”

Victoria said that the same is true for her followers, especially if they’re comparing themselves to old photos.

“YOU deserve to love yourself now, no matter where you are in your journey, even if you haven’t even started,” she said. “Please know that now and always.” (Related: This 15-Minute Metabolic Workout from Anna Victoria Will Work Your Entire Body)

This story was originally published on by Julie Mazziotta.

  • By People @people

What happens when you lose 10-15 pounds?

There are many good reasons to lose weight. Appearance, self-confidence, or an upcoming big event are all great reasons. But today, let’s talk about health. What happens in your body if you start by losing a few pounds, like 5% of your weight? For people between 180 and 300 pounds, that’s 10-15 pounds of weight loss.

A little weight loss has big effects

According to studies cited by the National Institutes of Health, obesity is a risk factor for many serious diseases, including type 2 diabetes, heart disease, high blood pressure, stroke, osteoarthritis, and other issues. Being overweight can affect a number of systems in the body including the pancreas, liver, hormones, muscle, fat, and other tissues.

According to the NIH, people who lost a minimum of 5% of their starting weight saw decreased body fat — most importantly abdominal fat and fat in the liver. They had decreased levels of blood sugar (glucose), insulin, circulating fat (triglycerides), and hunger-modulating hormones (leptin). These markers are all known risk factors for heart disease and diabetes. They also showed improvement in other factors related to type-2 diabetes (such as improved function of insulin-secreting β cells in the pancreas, and the ability of fat, liver, and muscle tissue to respond to insulin).

Good news about 5% weight loss

Studies such as the one the NIH cited show that these reductions in risk factors appear starting at a 5% weight loss. And the even better news is: you don’t have to crash diet or lose weight rapidly to realize these benefits. In fact, losing weight too quickly can cause a host of other problems. Losing up to 1% of your bodyweight per week (e.g.: 2 pounds per week for a 200-lb person) is a good healthy target. Even losing 1 pound per week, or 2 pounds per month, will get you to your goal.

How do you compare?

Less than one third of American adults are considered a healthy weight today. More than one-third (35.7%) of adults are obese, and more than two-thirds (68.8%) of adults are overweight or obese. And one-third (33.2%) of American children and adolescents ages 6 to 19 are overweight or obese. This can not only affect quality of life, but also quality of health.

If you are among one of these risk groups, why not try to lose 10-15 pounds and see how you feel? This is something many people accomplish in 5-10 weeks. Once you reach your 5% goal, you may find it was so easy you choose to lose more!

When it comes to slimming down, your focus may be your belly, derriere or thighs, but one of the first places a weight change shows up is on your face.

Now, researchers have pinpointed the least amount of weight you need to lose for people to notice a difference in your looks, plus the weight loss at which they find you more attractive. Yes, those are two different concepts.

The face, it turns out, can broadcast all sorts of information about what’s going on with your body.

“It says a lot of things about our health, actually,” study co-author Daniel Re, a postdoctoral fellow at the University of Toronto, told TODAY.

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Besides offering cues about your immune system, cardiovascular health and stress levels, the face can also be a good indicator of your weight and body mass index (BMI), he noted.

If you’re overweight, the fatty areas in your cheeks, called buccal fat pads, will give you a heavier appearance. If you’re too skinny, the lack of fat on your face will leave you looking gaunt.

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Healthy BMI ranges from 18.5 to 24.9, and most people like to gaze at faces that correspond to a BMI in the lower end of that range, the study notes. You can calculate your BMI here.

“The healthy weight is what tends to be the most preferable weight to look at,” Re said.

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  • For a weight change to show up on your face, you’d need to change your BMI by 1.33 points, the study found. That means a woman and man of average height would need to gain or lose eight pounds and nine pounds, respectively. For this study, the average woman was 5 feet 4 inches tall; the average man 5 feet 10 inches.

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But just because other people notice a weight change doesn’t mean they will find you more attractive. So for part two of his study, Re set out to measure how much you’d need to lose to boost your looks.

  • To make your face look more attractive, you’d need to lower your BMI by about 2.5 points. That means a woman and man of average height would need to lose about 14 pounds and 18 pounds, respectively, the study found.

For technical reasons, Re focused on weight loss, even though gaunt faces are just as likely to be judged as unattractive as overweight ones, he said.

  • The most attractive faces corresponded to a BMI of about 19 for women and 24 for men. For a woman and man of average height, that translates to body weights of 111 pounds and 165 pounds, respectively.

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The speed of weight loss may affect when others notice it, Re added.

“A rapid weight loss would be much more noticeable to those around you, whereas a slower one — people adapt to the way you look with time,” he said.

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For the study, researchers used a collection of photos of men and women that they digitally altered to show gradually increasing “facial adiposity,” or the perception of weight in the face. The results are based on responses from participants who noticed the changes and judged their attractiveness.

Re cautioned the study is not intended to pressure anyone to slim down. Rather, it’s meant to be helpful for people who are already looking to lose weight and could use specific guidance as an incentive.

“We don’t do these studies to tell people that they should be more attractive,” Re said.

“We know from other research that people are more motivated to look attractive than they are to be healthy, and a concrete goal with an actual number attached is more motivating than just an abstract goal.”

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50 Before And After Weight Loss Pictures That, Surprisingly, Show the Same Person

Losing weight is quite a task to tackle. In order to do it right, you have to adapt to a new lifestyle and be mindful about the steps you take to get to your goal. Most importantly you can’t lose your enthusiasm and stop midway, but sometimes it can be so difficult, especially when your favorite comfort foods look so tempting…

Still, you gotta stick with it. The people pictured below did, and now they’re enjoying the results of a new, healthier lifestyle. Maybe scrolling down and checking out their pictures is exactly the motivation you need to continue on your journey to a healthy life.

(h/t boredpanda)

#1 My 600-Pound Life – Before And After

Image source: amberrachdi

#2 Combined Regular Cardio And Weight Training, Helped Me To Reduce My Weight From 223 Lbs (101 Kg) To 144 Lbs (65 Kg) In Slightly Less Than 2 Years

Image source: Esbeidy Barrera

#3 So I Lost 295 Lbs In The Last Decade. Pics Or It Didn’t Happen

Image source: tycowboy

#4 Christine Lost 175 Pounds And Learned To Love Her Stretch Marks

Image source: weightlosshero

#5 Today Is 5th Year Of My Weight Loss Journey

Image source: Unrealjello

#6 Pictures Can Only Show So Much. It’s Remarkable How My Body Has Been Able To Withstand All The Weight, All The Stress Of The Weight & The Bouncing Back As I’ve Lost Hundreds Of Hundred Of Pounds Of Fat

Image source: mmazach

#7 Progress: Started Out At 298,8 Lbs, Now It’s 193,8 Lbs

Image source: SigmaBlue

#8 William Guinn Lost 230 Pounds In Order To Join The Army

Image source: William H. Guinn Jr

#9 Lost 100 Lbs, And This Happened To My Face

Image source: bbkfotu

#10 177 Kg Lost Between Us Both And We Still Ain’t Done Yet

Image source: chantellevsg

#11 I’m Finally Where I Want My Body To Be And I’m Happily Maintaining What I’ve Got. It Only Took Just Under 9 Years, It’s Been Hard, But Now I’m Just Glad I’m Here

Image source: Eevee1989

#12 45 Pound Weight Loss In One Year

Image source: hayleytf

#13 200 Pounds Lost

Image source: bearnecessities66

#14 360 Lbs To 230 Lb In 24 Months. Face Gains!

Image source: tafff

#15 Still The Same Girl, Just Less Than Half Of Me And A Hell Of A Lot More Respect And Gratefulness For Life, Health And Exercise. From 135 Kg To 65,7 Kg In 13 Months

Image source: aliceblows

#16 80 Lbs To 145 Lbs. Quit Drinking One Year Ago This Weekend

Image source: iDoneDo

#17 Jonah Hill Is Weight Loss Goals

#18 I Have Been Overweight All My Life. I’ve Also Been On Diets All My Life. I Decided It Was Time To Change. So After Drastic Changes And Working Out 4 To 5 Times A Week, I Have Now Lost A Total Of 170 Pounds

Image source: supathick2supafit

#19 After Years Of False Starts, Broken Self Promises, I Finally Did It And Hit My Weight Loss Goal. 122 Lb Down As Of Yesterday

Image source: thewildbeard

#20 135 Lb Weight Loss

Image source: ifinallyfoundanamethatwasntinusethankgod

#21 I’m 55 Years Old And I Weigh 105 Lbs Less Than I Did Last Year. My Wife Lost 61 Lbs. No Tricks, Just Ate Better And Exercised

Image source: Slipperyfister

#22 170 Pounds Gone Forever

Image source: angyles

#23 Two Years Ago, I Decided To Make A Change. 50 Lbs Later, I’m Training For A Half Marathon And Wore This To Work Today

Image source: Scienceninja3212

#24 Before And After Getting Fit

Image source: danny_getsfit

#25 From 220 Pounds (100 Kg) To 110 Pounds (50 Kg)

Image source: tanya_rybakova

#26 130 Lbs Lost

Image source: crensch

#27 From 210 To 137 Pounds

Image source: mymidnightmelody

#28 Halloween Transformation, 2015 – Now, From Shrek To Moana

Image source: getfitwjessica

#29 Weight Loss, From 298 To 238 Pounds

Image source: benjaminstoneproject

#30 My Weight Loss Journey, 382 Lbs To 240 Lbs In A Year And A Half. This Is Me At My High School Graduation Vs My Tech College Graduation Yesterday

Image source: Muffs17

#31 Almost 8 Months And 53 Pound Difference

Image source: kaylaer

#32 One Year Of No Alcohol Has Changed My Life. I Lost 53 Pounds And I’m 1000 Times Happier. I Tried To Recreate My Bloated Pic

Image source: Klamsykrawl

#33 This Couple From China Shed Half Of Combined Weight So They Can Have A Healthy Baby

Image source: CGTN

#34 90 Lbs Lost

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#35 Weight Loss Over Time. From 342 Pounds To 153 Pounds Down

Image source: JeremyPost

#36 340 Lbs Lost In 3 Years

Image source: possiblepat

#37 I’ve Lost Over 160 Lbs Since 2014 And Run In My Third Ultra Marathon In 23 Days!

Image source: denovosibi

#38 Lost 70 Lbs After Being Diagnosed With Celiac And Cutting Gluten. Got Serious In The Past Year And Lost The Remaining Weight By Tracking Macros And Lifting 5x/ Week

Image source: goregasmmua

#39 Lost 115 Lbs. Can Now Walk Up A Flight Of Stairs Without Completely Dying

Image source: penisbutterandkyjelly

#40 100 Lbs In A Year

Image source: cristinadown100

#41 240 Lbs Lost In 3 Years. 100% Diet, 100% Exercise And 100% Hardwork

Image source: AndrewG0804

#42 In The Last Year I Have Lost Over 200 Lbs From Exercise And Gastric Sleeve Surgery

Image source: MrZigglesworth

#43 From Fat To Fit At Fifty. Around 2013, Nearly 220 Lbs. I’ve Lost 159 Lbs Total, And I Get Mistaken For Being 15 Years Younger All The Time

Image source: ehunyadi

#44 Weight Loss (125-88 Kg)

Image source: SlightlySlimmer26

#45 My Starting Weight Was 356 Pounds And I’m Currently 181 Pounds

Image source: supathick2supafit

#46 I Lost 65 Pounds. Can’t Find Them Anywhere

Image source: Sammiekurr

#47 Half My Body Weight In A Year

Image source: Mistress_Doom

#48 150 Lbs Lost In 15 Months. Half My Original Body Weight As Of This Morning

Image source: barn_aul

#49 Found Some Old Pants

Image source: deviatednorm

#50 85 Lbs Lost And A New Life Gained. Bring On The Next Adventure!

Image source: LadyMacDeath

A friend of mine was just asking me for advice on the best way to start losing weight. I recommended they simply start logging their food (calorie counting) using the MyFitnessPal app on the phone. The whole idea is if you simply eat less calories than you burn in a day, overtime slowly but surely you will start dropping the weight. The smartphone app is even more efficient than the website. I wouldn’t even have been able to keep my streak up if I didn’t have the app probably.

But anyway, I asked her what her goals are and she said she wanted to lose 10-15 pounds and that she “lost 5 pounds already but that is negligible.” And I was like whoaaaaaaa there! Five pounds of fat is NOT negligible! If you knew what five pounds of fat looked like, you’d be proud, or maybe throw up! Haha!

So here what “just” FIVE pounds of fat looks like…

So if that’s just 5 pounds of fat… Can you imagine how gross 20 pounds, or 50 pounds of fat looks like?

I’ll leave that up to your imagination. But you may be wondering if 5 pounds is THAT significant-looking, then how does 50lbs of fat even fit in the body!

Well, fat is not just stored around your belly and thighs like a belt. The sticky fat gets embedded between all your internal organs and that’s known as visceral fat. This visceral fat is much more dangerous than the cosmetic (subcutaneous; under the skin) version because this “organ fat” is what truly affects your cardiovascular system.

Notice the 250lb person has some extra fat around the arms and legs but MOST of it is packed up in the abdominal cavity!

But anyway, back to basics… even if you lose just one pound of fat… look how significant it is!

Are you still mad you lost only one pound?

So how do we lose just one pound of fat a week?

One pound of fat is 3,500 calories. If you simply eat 500 calories less per day, then in seven days that adds up to a 3,500 calorie deficit and you’d have lost one pound of fat. Fitness is science, not magic. (7 days x 500 calorie deficit = 3,500)

You could also do some exercise that burns 500 calories in an hour, but it’s physically SO much easier to simply eat a little less, than have to vigorously swim laps for one hour straight to create the same 500 calorie deficit. In reality, it’s best to do a little bit of both. Eat at a slight deficit everyday and throw in your favorite sport/hobby a few times a week. And if you feel some hunger, don’t run and immediately get some stupid snack just because you think your body is going to shut down cause you haven’t ate for a couple hours. Hunger isn’t a bad thing. Think of it as fat leaving the body.

Good luck! Hope that helps!

5 pound of fat

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