A little, gain a lot

ss risk of pe-2 diabetes

rding to Diabetes UK, being weight is the biggest hazard for oping type-2 diabetes, which ts just under five million adults. hing too much is responsible for 85 per cent of someone’s risk of ng the condition, so o surprise that small weight s are advised. e study d for every of weight by overht adults pre-diabetes, was a 16 per cent drop in the chance of them going on to develop the condition. Other studies show weight losses of two to five per cent help lower blood sugar levels and improve long-term blood sugar control in overweight people who have type-2.

A healthier heart

Studies show small weight losses help lower some of the risk factors that make heart disease more likely. Losing five per cent of weight, for example, leads to a drop in triglycerides – which is great news as this type of blood fat, like cholesterol, makes us more likely to suffer with heart attacks and strokes.

Some studies also show weight losses of five to 10 per cent increase good (HDL) cholesterol, the type that

protects us from heart disease.

Lower blood pressure

Many of us know eating less salt helps to bring down blood pressure, but so too can shaping up.

Shifting just two to five per cent of weight has been found to lower systolic blood pressure (the top figure on a blood pressure reading, which measures the force the heart pumps blood around the body). Losing five to 10 per cent of weight also reduces diastolic blood pressure (the bottom figure, which measures blood vessel resistance).

Protect against some cancers

Being overweight is the second biggest cause of cancer (behind smoking) and is linked to 12 different types, including those of the bowel, womb, stomach, oesophagus, pancreas, kidney and liver.

In particular, small weight losses of five per cent seem to offer protection against post-menopausal breast cancer. In one large study, women who lost five per cent of their weight had a 12 per cent lower risk of having breast cancer.

Another large US study found women over the age of

50 who lost two to 10lbs had a 13 per cent lower risk of breast cancer than those whose weight stayed steady over 10 years.

Less incontinence

It’s not commonly talked about, but incontinence is thought to affect four in 10 women and one in 10 men in the UK – and losing a little weight may help.

In one study of overweight women with diabetes, every 2lbs of weight that was lost reduced the chances of incontinence by three per cent. And a weight loss of five to 10 per cent lowered the odds by 47 per cent.

Improving fertility

Being overweight can affect hormones in women that trigger ovulation, resulting in irregular periods and making it harder to get pregnant.

Good news then that weight losses of two to five per cent have been shown to improve ovulation and result in pregnancy. Meanwhile, men who are overweight are more likely to have lower testosterone levels, poorer sperm quality and a greater chance of suffering with erectile dysfunction. While more research is needed to pinpoint how much weight men need to lose to see improvements, any weight loss is likely to be worthwhile.

A better night’s sleep

If lack of sleep is a problem, losing five per cent of weight improves slumber, a study showed, with participants getting, on average, an extra 22 minutes of shut-eye each night.

It also helps to stop sleep apnea, where breathing stops and starts while sleeping. That said, effects are most noticeable when more weight is lost.

Men who are overweight are more likely to have erectile disfunction