Losing just a few extra pounds may improve heart health

Obesity or extra weight can put added strain on the heart. But research shows that losing even just a small amount weight can help ease that burden and improve heart health. In fact, there is some evidence that losing as little as 5 percent of body weight could help reverse some of the unhealthy physical effects that obesity has on the heart muscle. So for someone that is 200 pounds, losing just 10 pounds could make a difference.

How extra weight affects the heart

Gaining extra pounds can affect the size of the heart and lead to thickening of the heart muscle. When the heart muscle gets too thick, it has a harder time pumping blood and relaxing between heartbeats. That could lead to problems like heart disease and heart failure (when the heart muscle is so damaged that it cannot pump blood efficiently enough to meet your body's needs).

Carrying extra weight can also affect cardiologists’ ability to see and diagnose issues and perform procedures to treat heart problems.

In people with obesity, it can be more difficult to obtain and read test readings accurately, like echocardiograms, CT scans, ECGs, and MRI scans, according to a 2023 review in the Journal of the American College of Cardiology. Excess weight can also make it more difficult to place stents in the leg or do heart surgery, and people with obesity may have a higher risk of complications from these procedures.

Preparing to lose weight

Losing just 5 to 10 percent of your body weight can bring real benefits to your heart. Among other perks, it can help lower blood pressure and reduce LDL cholesterol (low-density lipoprotein or “bad” cholesterol).

To start, try doing some thinking, writing, and observing. It may help to follow these steps. The Centers for Disease Control and Prevention (CDC) recommends them for devising a weight-loss plan. They may help you make effective lifestyle changes and stick to them in the long run.

Know your why

Consider your reasons for wanting to lose weight. Write them down. It could help you commit to making a change.

Understand your baseline

Take a few days to keep a food, exercise, and stress diary. Take note of what you normally eat and drink, any exercise you get, and your stress levels. This diary can be helpful for gathering information about what you’re consuming, how much exercise you’re getting, and the stressors in your life. Being mindful about these daily habits can help you begin to make healthier choices.

Anticipate challenges

Think about how your lifestyle might make it difficult to lose weight. Perhaps your job involves a lot of sitting, or your colleagues often bring sweets to the break room at work. Think ahead of time about strategies for overcoming these difficulties. You may want to walk a lap around your office every hour, for example, or split that break room cookie with a colleague.

Set achievable goals

Lay out some realistic short- and long-term goals for yourself. Make them specific. Instead of “lose weight,” aim to lose a certain number of pounds. Short-term goals should be simple and achievable. Instead of “drink less sweetened soda today,” set a goal to replace your lunchtime beverage with water. Be sure that your goals are realistic so you can feel encouraged each day. Try to forgive yourself for setbacks.

Reward yourself

When you achieve goals, whether short- or long-term, it’s important to treat yourself to something nice. Choose non-food rewards, like a bath with candles or tickets to a game.

Weight-loss strategies

Eating a healthy diet and getting regular exercise may help you lose excess weight and maintain the loss over time. It can also help to speak with a healthcare provider (HCP). They can give you diet and exercise advice that best fits your lifestyle. They can also help you manage medications or medical conditions that may affect your ability to lose weight.

Embrace exercise

The CDC recommends that all adults get at least 150 minutes each week of moderate-intensity exercise, like brisk walking. They also recommend doing twice-weekly exercises to strengthen muscles.

If you are overweight or obese, you may be concerned about the safety of physical activity. But some level of activity is safe for nearly everyone. Speak to an HCP about chronic conditions or issues with your bones or joints before beginning any new exercise regimen.

If you have not been active in some time or if you struggle to exercise, start with achievable daily and weekly goals. Begin with 5 minutes of walking or another exercise each day, five or six days per week. Check in with yourself about how you feel. Over time, scale up to 10, 20, or 30 minutes of exercise per day as you are able. Never push through pain, dizziness, or feelings of sickness.

You don’t need to spend money on a gym membership or special equipment to be active. Walking, dancing, and body weight exercises are popular activities you can do almost anywhere. And mind-body workouts like yoga and tai chi can help improve your balance, posture, strength, and flexibility.

Follow a heart-healthy dietary pattern

To lose weight, it often helps to eat a diet rich in fruits, vegetables, and whole grains, as well as healthy sources of protein, like fish, seafood, nuts, beans, and low-fat dairy. If you eat meat or poultry, focus on leaner cuts, like chicken breast.

Limit or avoid processed foods, added sugars, saturated fat, excess salt, and alcohol. To ensure you know what you’re eating, read the ingredient lists on packaged foods or look up nutrition facts about whole foods.

Remember to take it one day at a time. Changing your habits and lifestyle isn’t easy. If you fall back into old habits, pick up and try again. Consistency—not perfection—is the name of the game when it comes to achieving healthy lifestyle goals.