Back to Top Skip to main content Skip to sub-navigation

Six Immediate Health Benefits You Will See If You Lose a Little Weight

Image of A soldier assigned to the 256th Combat Support Hospital, Twinsburg, Ohio, drinks water from a gallon-sized jug during Combat Support Training Exercise 18-03 at Fort McCoy, Wisconsin, March 26, 2018. The 256th CSH implemented a goal setting competition, dubbed Dandy Camp, to teach and encourage soldiers to monitor their total carbohydrate intake during the field exercise. The overall goal of Dandy Camp is to educate soldiers about healthy eating choices and encourage soldiers to set and meet goals for themselves. . A soldier assigned to the 256th Combat Support Hospital, Twinsburg, Ohio, drinks water from a gallon-sized jug during Combat Support Training Exercise 18-03 at Fort McCoy, Wisconsin, March 26, 2018. The 256th CSH implemented a goal setting competition, dubbed Dandy Camp, to teach and encourage soldiers to monitor their total carbohydrate intake during the field exercise. The overall goal of Dandy Camp is to educate soldiers about healthy eating choices and encourage soldiers to set and meet goals for themselves. Photo by Army Sgt. First Class Debra Richardson

Recommended Content:

Physical Fitness | Women's Health | Heart Health | Nutritional Fitness | Psychological Fitness | Sleep

Did you know that dropping just 10 pounds of body weight takes 40 pounds of pressure off your knees? That's equivalent to not carrying around a cinder block.

Losing even a little weight now can have a major impact on your health and quality of life. This long list of benefits might help motivate you to adjust your habits to achieve a happier, healthier lifestyle.

Reduce Blood Pressure

Eating more nutritious foods and drinking more water can reduce high blood pressure, and its risk of stroke and heart attack. Nearly half of service members diagnosed as overweight or obese are also diagnosed with hypertension, Defense Health Agency data shows.

Reduce Joint and Back Pain

Carrying less body weight will reduce stress on your entire body. DHA data shows that one in five overweight service members reports lower back pain.

Women's Health

Obesity can also have significant consequences for women's reproductive systems, including menstrual disorders, infertility, miscarriage, and poor pregnancy outcomes. If you plan to get pregnant, now's the time to shed some weight.

Better Sleep

The more weight you lose, the less likely you are to snore or have sleep apnea, where your breathing actually stops for short periods of time throughout the night. You might even get to stop using your C-PAP device.

DHA data finds that 1 in 4 service members who are overweight share a diagnosis of sleep disorder like apnea and snoring.

The result of better sleep? You're less fatigued, have more energy, and a happier bedroom partner.

Reduced Risk of Diabetes

Another bonus of losing weight? Your chances of developing prediabetes or full-blown type 2 diabetes drop significantly as your blood sugars drop.

Mood improvements

As you take more control of your weight, you may see a decrease in symptoms of depression and an improvement in self-image.

Finally, you likely will reduce the anxiety that hovers over you knowing that you're going to have to pass that fitness test.

How to Start

So get started. Talk to a nutritionist, dietitian, or physical trainer about getting your weight loss plan in place. In the long run, finding and sustaining a healthy weight lowers your risk of serious chronic diseases. Now's the best time to start.

Pro Tip 1: Drink More Water

What should be your first step and how quickly can that help you? The answer is as simple as drinking more water.

Drinking water throughout the day fills you up, lubricates your joints, improves your skin, eliminates toxins faster, and helps with digestion. No more acid reflux, also known as GERD, or eating handfuls of antacids like candy!

Start carrying water with you at all times and sip it until you need a refill. Then do it all again.

Making this one change can help with joint pain which comes with being overweight, as well as reducing arthritis symptoms.

Pro Tip 2: Start Small

The best advice from nutritionists is to start small and then make more changes as your health improves.

Start with a specific, measurable goal that is achievable within a short period of time. That will make it relevant to you.

For example, try to lose 5% of your body weight, dropping 1 or 2 pounds a week. For a 230-pound man, that's about 11-1/2 pounds.

You also may be interested in...

After Dobbs Decision, Department of Defense Provides Q&A Resource

Article
8/16/2022
Images of female service members

The Q&A provides answers to questions around reproductive health care access — including leave and travel, sexual assault, contraceptives and other types of related assistance.

Recommended Content:

Women's Health | Reproductive Health Q&A

Breathe2Relax App

Fact Sheet
8/12/2022

Initially designed for the military community but beneficial for use by anyone, the relaxation app trains you on the “belly breathing” technique that has proven benefits for your overall mental health. Use the app’s breathing exercises to learn and practice the breathing technique on your own or as part of a stress management program supervised by your health care provider.

Recommended Content:

Solution Delivery Division | Psychological Fitness

Virtual Hope Box App

Fact Sheet
8/12/2022

The Virtual Hope Box is a smartphone application designed for patients and their behavioral health providers as an accessory to treatment. The VHB contains simple tools to help patients with coping, relaxation, distraction and positive thinking.

Recommended Content:

Solution Delivery Division | Psychological Fitness

Avoid summertime food poisoning with these easy tips

Article
8/12/2022
Someone cooking on a grill

Food safety in the summer is just as important as sunscreen

Recommended Content:

Nutritional Fitness | Summer Safety | Summer Safety Toolkit

Questions from the Force on Essential Women’s Health Care Services for Service Members, Dependents, Beneficiaries, and Department of Defense Civilian Employees

Publication
8/12/2022

Many members of the Department of Defense community have asked about essential women’s health care services following the Supreme Court’s decision in Dobbs v. Jackson Women’s Health Organization. As Secretary Austin has made clear, the health and well-being of our Service members, the civilian workforce, and DOD families are top priorities for the Department.

Recommended Content:

Women's Health

BACH Resumes Mom & Me Breastfeeding Support Group

Article Around MHS
8/11/2022
Military medical personnel weighs newborn

Blanchfield Army Community Hospital’s breastfeeding support group, Mom & Me, has resumed in-person meetings, Mondays from 1 to 3 p.m. at the Women’s Health Clinic.

Recommended Content:

Women's Health | Children's Health

July MHS Minute

Video
8/9/2022
July MHS Minute

The July MHS Minute highlights a dedicated webpage for women's health to educate women and their partners on the health care services and resources available to them. Visit https://www.health.mil/Military-Health-Topics/Total-Force-Fitness/Preventive-Health/Womens-Health to learn more. Additionally, learn more about the new national suicide and crisis lifeline, 988.

Recommended Content:

Women's Health | Suicide Prevention | Psychological Fitness

Cervical Cancer Screening Available at NHB

Article Around MHS
8/9/2022
Military medical personnel in cancer screening exam room

Walk-in availability for cervical cancer screening – also known as a Pap test or Pap smear – will begin at Naval Hospital Bremerton’s OB/GYN clinic, Sept. 2, 2022.

Recommended Content:

Women's Health

Yoga Shield: Building Mental and Physical Resiliency

Article
8/9/2022
Airman teaches yoga to a variety of Airmen in Springfield, Ohio, so they learn mental and physical resiliency.

Airman teaches yoga to decrease stress, enhance resiliency

Recommended Content:

Physical Fitness

USU Facility Dogs Help De-stress USU Med Students

Article
8/4/2022
A dog interacts with students

Shetland and Grover roam the USU med school's halls to calm and comfort students.

Recommended Content:

Psychological Fitness | Mental Health is Health Care

Army Dietician Shares Importance of Healthy Eating: Dinner

Video
8/3/2022
Army Dietician Shares Importance of Healthy Eating: Dinner

With the start of school right around the corner, Capt. Caitlyn Shaver, chief of clinical nutrition at Blanchfield Army Community Hospital, explains the importance of dinner as a way to bring the family together.

Recommended Content:

Back to School Immunizations | Nutritional Fitness

Army Dietician Shares Importance of Healthy Eating: Breakfast

Video
8/3/2022
Army Dietician Shares Importance of Healthy Eating: Breakfast

With the start of school right around the corner, Capt. Caitlyn Shaver, chief of clinical nutrition at Blanchfield Army Community Hospital on Fort Campbell, Kentucky, explains the importance of eating breakfast.

Recommended Content:

Back to School Immunizations | Nutritional Fitness

Army Dietician Shares Importance of Healthy Eating: Snacking

Video
8/3/2022
Army Dietician Shares Importance of Healthy Eating: Snacking

With the start of school right around the corner, Capt. Caitlyn Shaver, chief of clinical nutrition at Blanchfield Army Community Hospital, explains the importance of healthy snacking.

Recommended Content:

Nutritional Fitness | Back to School Immunizations

Army Dietician Shares Importance of Healthy Eating: Meals on the Go

Video
8/3/2022
Army Dietician Shares Importance of Healthy Eating: Meals on the Go

With the start of school right around the corner, Capt. Caitlyn Shaver, chief of clinical nutrition at Blanchfield Army Community Hospital, explains the importance of balanced meals-on-the-go.

Recommended Content:

Back to School Immunizations | Nutritional Fitness

DOD Officials: Women’s Health Care Unchanged by Supreme Court Decision

Article
8/2/2022
Three women in a medical office.

Military Health System offers comprehensive health care services.

Recommended Content:

Women's Health
<< < 1 2 3 4 5  ... > >> 
Showing results 1 - 15 Page 1 of 20
Refine your search
Last Updated: February 24, 2022

DHA Address: 7700 Arlington Boulevard | Suite 5101 | Falls Church, VA | 22042-5101

Some documents are presented in Portable Document Format (PDF). A PDF reader is required for viewing. Download a PDF Reader or learn more about PDFs.