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

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

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...

Three Free Holiday Gifts That Boost Well-Being

Article
12/14/2021
Image of soldier holding a letter.

Gift giving is a fun and meaningful part of many cultures during the holidays. Try giving 3 “different” gifts to boost the well-being of the recipient and improve your well-being too. Best of all? They’re 100% free!

Recommended Content:

Psychological Fitness | Stress

Ask the Doc: How Do I Get Rid of the 'Dark Cloud' Over My Holidays?

Article
12/13/2021
A mask hanging on a Christmas tree

Doc talks to Jane Olien, a licensed clinical social worker assigned to Behavioral Health Clinical Operations, part of the DHA’s Medical Affairs/Clinical Support Division, in San Antonio, Texas, about combatting feelings of depression around the holidays.

Recommended Content:

Psychological Fitness | Total Force Fitness | Ask The Doc

Why Less Sunlight in the Wintertime Can Put You at Risk of Depression

Article
12/7/2021
Airman in winter gear carry deployment gear at Joint Base Elmendorf Richardson, Alaska in preparation for Operation Polar Force exercise

Seasonal Affective Disorder signs and treatments

Recommended Content:

Psychological Fitness

People First priority for BJACH Behavioral Health Suicide Prevention Program

Article Around MHS
12/1/2021
Chuck Satterfield and Staff Sgt. Lori Fury hosting a training

Behavioral health professionals from Bayne-Jones Army Community Hospital conducted leadership development training with the 519th Military Police Battalion at the Joint Readiness Training Center and Fort Polk, Louisiana in mid-November.

Recommended Content:

Psychological Fitness | Suicide Prevention

Mental Stress is like a ‘Check Engine Light’ Flashing–Don’t Ignore It

Article
11/29/2021
Air Force Chief Master Sgt. Jason David talks about his  journey of recovery through the Air Force Wounded Warrior Program during a video conversation with Defense Health Agency Command Sgt. Major Michael Gragg.

Air Force Chief Master Sgt. Jason David speaks about his own journey of recovery through the Air Force Wounded Warrior Program.

Recommended Content:

Health Readiness | Warrior Care | Warrior Care – A Virtual Show of Strength | Psychological Fitness

How Health Care for New Mothers is Improving Across the MHS

Article
11/24/2021
Photo of a medical provider checking out a pregnant woman

The post-partum hemorrhage bundle campaign trained all clinicians that provide OB services at military hospitals, giving them resources and tools to provide patients and staff information and/or training about PPH and how to respond in the event of a PPH event.

Recommended Content:

Women's Health | Postpartum Hemorrhage

Sudden Infant Death Syndrome: How to Keep Babies Safe While Sleeping

Article
11/24/2021
baby boy asleep on his back in a crib

Don’t co-sleep with babies; that’s a SIDS risk factor teaser

Recommended Content:

Women's Health | Children's Health

Healing Is An Art, Art is Healing: Exhibit Highlights the Healing Power of Art

Article Around MHS
11/10/2021
Service members look at art included in the Healing Arts Exhibit on display throughout November at Walter Reed National Military Medical Center.

Healing is an art, and art is healing was the sentiments shared among those who attended the opening ceremony for the 18th Annual Healing Arts Exhibit at Walter Reed National Military Medical Center Oct. 27.

Recommended Content:

Psychological Fitness

Listen to Your Body: If It Doesn’t Feel ‘Good,’ It Probably Isn’t

Article
10/27/2021
Three soldiers running on blacktop road in the country

Avoiding serious injuries when it comes to working out is all about knowing how to interpret signals from your body and knowing the difference between ‘good’ and ‘bad’ pain, experts say.

Recommended Content:

Physical Fitness | Pain Management

Ultra-Endurance Military Athletes: What Motivates Them?

Article
10/25/2021
U.S. Coast Guard Lt. Cmdr. Duane Zitta on top of a mountain

For some, sports are a way to stay fit, for extreme endurance military athletes, it’s a way of life and a way to challenge themselves physically and mentally.

Recommended Content:

Total Force Fitness | Physical Fitness

Ask the Doc: Am I Running Too Much?

Article
10/21/2021
Marine Corps recruits run in formation

Doc talks to Navy Lt. Cmdr. Aaron Stoll, a physical therapist at Naval Hospital Jacksonville, about the causes and cures for pain resulting from running.

Recommended Content:

Pain Management | Physical Fitness | Ask The Doc

Pregnancy Health Alert: COVID-19 Vaccine is Strongly Recommended

Article
10/20/2021
Pregnant women gets the COVID-19 vaccine

Get vaccinated for COVID-19 if you’re pregnant or trying, DOD and CDC and advise.

Recommended Content:

Coronavirus and the COVID-19 Vaccine | Women's Health

Tips for How to ‘Train Right’ and Avoid Injuries During Sports and PT

Article
10/13/2021
Military personnel in physical threapy

Physical training, recreational activities, and sports are key to service members’ health but musculoskeletal injuries due to sudden incidents and repeated stress or overuse are the biggest health problem in the U.S. military.

Recommended Content:

Total Force Fitness | Physical Fitness | Injury Prevention

Fort Knox dietician reveals personal staples for healthy family meals, picky eaters

Article Around MHS
10/8/2021
Vegetables displayed at a grocery store.

Making sure everyone in the family is eating healthy can sometimes be overwhelming and oftentimes, families aren’t sure where to start.

Recommended Content:

Nutritional Fitness | Total Force Fitness

Momentum builds as Army implements Holistic Health and Fitness

Article Around MHS
10/5/2021
Soldiers prepare to exercise.

The Army’s implementation of Holistic Health and Fitness, or H2F, has made significant progress over the past year as the Army’s primary investment in Soldier readiness and lethality.

Recommended Content:

Physical Fitness
<< < 1 2 3 4 5  ... > >> 
Showing results 16 - 30 Page 2 of 17

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.