5 Reasons to Lose Weight — and None of Them Are About Appearance
Author: Irina Tamme / Nutritionist / Lecturer in Nutrition and Health
Excess weight and obesity are major public health concerns — not only in Estonia, but worldwide. That is why so many people have tried, or at least considered, losing weight. Weight loss is often linked to appearance: the desire to look better, fit into certain clothes, or match society’s beauty standards. It is understandable — we all want to look good and feel confident. But in reality, the most important goal of weight loss should be something else — and far more meaningful: health.
Excess weight is not merely an aesthetic issue; it is one of the most significant risk factors for many chronic diseases. And these conditions often develop quietly, without clear symptoms. That is precisely why prevention matters so much — and one of the most effective preventive measures, when excess weight is present, is weight loss. Below are five reasons to lose weight when you carry extra kilos — and not a single one of them is about appearance.
1) Heart Health
Excess weight places a constant extra burden on the heart, because a larger body requires more tissue to be supplied with blood. This often leads to higher blood pressure, which puts additional strain on the cardiovascular system and can eventually exhaust the heart muscle. At the same time, excess body fat affects cholesterol levels: so-called “bad” LDL cholesterol increases, “good” HDL cholesterol decreases, and the risk of atherosclerosis rises.
Most of this happens quietly and gradually. Cardiovascular diseases — hypertension, atherosclerosis, heart failure — can develop over years without obvious symptoms. Often, a person only becomes aware of the problem after something serious occurs, such as a heart attack or stroke. That is why it is better not to wait for “warning signs,” but to act preventively. Even a 5–10% weight loss can reduce cardiovascular strain, lower blood pressure, and slow the progression of atherosclerosis. It is a change that can genuinely save lives.
2) Type 2 Diabetes Prevention
Excess weight — especially abdominal fat — is strongly linked to insulin resistance, a condition in which the body’s cells stop responding efficiently to insulin. As a result, blood sugar levels rise and, over time, type 2 diabetes can develop. This disease also tends to progress silently: insulin sensitivity may gradually decline and blood sugar may be slightly elevated for years, while the person feels completely normal. By the time a diagnosis is made, unwanted changes may already have occurred — affecting blood vessels, kidneys, and nerves.
Weight loss can prevent diabetes or even lead to remission, particularly in the early stages. Even a moderate weight reduction (10–15%) improves insulin sensitivity and, in some cases, can fully reverse prediabetes (a state where blood sugar is above normal, but not high enough for a type 2 diabetes diagnosis). For those who already have diabetes, losing weight supports better blood sugar control, may reduce medication needs, and can slow the progression of complications.
3) Easier Movement and Breathing
Excess weight does not only affect internal organs — it directly impacts mobility and quality of life. With extra kilos, knees and hips must function beyond their natural capacity, which can lead to joint pain and premature wear at a relatively young age.
Weight also affects breathing. Excess fatty tissue in the chest and neck area can restrict airflow and may contribute to sleep apnea — a condition in which breathing temporarily stops during sleep. The result is daytime fatigue and consistently low energy levels.
Weight loss can bring noticeable relief, sometimes surprisingly quickly. With every kilo lost, movement often becomes easier and breathing feels freer. Physical activity becomes more enjoyable again — which, in turn, helps you lose weight more effectively or maintain it more easily.
4) Mental Health and Well-Being
Improved health also supports mental well-being. When the body feels lighter and there are fewer health issues, mood often improves, energy levels rise, and sleep quality gets better. Increased physical activity — which frequently comes with healthy weight loss — can also reduce stress and anxiety.
People who lose weight in a sustainable, health-focused way often say the biggest change is not what they see in the mirror, but how they feel. They have more stamina, sleep better, feel comfortable in their body, and gain confidence. Much of this comes from the awareness that they are caring for themselves — and that has a powerful positive effect on mental health.
5) Hormonal Balance and Lower Inflammation
Body fat is not just a passive energy storage. It is an active tissue that produces hormones and inflammatory mediators (cytokines, adipokines). When there is too much fat, the body may remain in a state of chronic low-grade inflammation, increasing the risk of many conditions: cardiovascular disease, cancer, hormonal disruptions (including leptin resistance), infertility, and non-alcoholic fatty liver disease.
Losing weight helps reduce inflammation and restore hormonal balance. This can mean stronger immunity, better chronic disease prevention, easier appetite control, and a more stable mood.
A Healthier Life
Medicine continues to advance, and many illnesses that were once untreatable can now be treated or controlled. At the same time, lifestyle habits often undermine these efforts. That is why each of us should take responsibility for our health. The goal should not be merely to live longer, but to live longer in good health.
If excess weight is an issue, it is worth finding ways to address it. A healthy body weight not only reduces disease risk — it also improves quality of life: more energy, better mobility, and the freedom to do what excess weight can limit, whether that is hiking, dancing, or playing with your children.
And even if conditions have already been diagnosed, it is not too late. Weight loss can help manage them more effectively and prevent progression. Every kilo lost is a step toward better health.
Weight Loss as Self-Love
Weight loss often begins with negative feelings toward oneself and can feel like punishment. But it does not have to be that way. Weight loss can begin with self-love — with the desire to care for your body and your health. It can be viewed as an investment in your well-being. It is not only a path toward a “better-looking body,” but toward a healthier life.
Weight-related diseases often creep in quietly and gradually — we do not fear what we cannot see or feel. A tooth infection hurts, and it is impossible to ignore; many of the health issues mentioned above may remain silent until, unfortunately, it is too late. Let’s not wait for that. Let’s act preventively. Every healthier choice, every step, and every kilo lost is an investment that pays back many times over.
