Thomas Cothren of Maryland is a family man, mental health coach, and fitness enthusiast. In just over 2 years, Thomas Cothren lost 100 pounds with small changes to his diet, and the implementation of exercise into his daily life. In the following article, Thomas Cothren of Fresh Start discusses the long-term benefits of exercise, weight loss, and a healthy lifestyle.
Losing 10 pounds may seem like a small victory, but it can make a huge impact.
When just
5% or 10% of body weight is lost, it’s enough to improve cholesterol and blood pressure. It’s also enough to decrease the risk of several chronic diseases linked to obesity.
Thomas Cothren of Fresh Start says that sustained weight loss and exercise are powerful for one’s health in ways seen and unseen. Below, Thomas Cothren provides some additional, positive, long-term effects that result from exercise and weight loss.
Thomas Cothren: Lower Cancer Risk Studies are Promising
A recent study published in the journal Cancer, Epidemiology, Biomarkers & Prevention, found that sustained weight through exercise and diet leads to a decrease in angiogenic factors that are tied to developing cancer.
Angiogenesis is the process that guides how new blood cells are formed. In order for cancer to grow, tumors need a good blood supply to grow.
Thomas Cothren of Maryland explains that the research team noted that if weight loss is maintained, there can be reductions in angiogenesis biomarkers that can last up to 18 months. Excess body fat has been previously linked to a variety of cancers, including colon, breast, liver, and ovarian cancers.
Lowers Heart Disease Risk Factors
Thomas Cothren of Maryland says that keeping weight off after a diet is increasingly seen as essential for good heart health.
The study Look AHEAD (Action for Health in Diabetes), published in the Journal of the American Heart Association looked at the impact of a weight loss program lasting one year for overweight patients who had type 2 diabetes. The program was then followed by a three-year phase designed to maintain the loss.
Thomas Cothren of Maryland reports that the study found that those who maintained weight loss and then continued to lose weight lowered their risk for cardiovascular issues compared to those who did not maintain the weight loss.
The findings also suggest that to reduce major heart disease risk factors, one should aim for maintaining at the very least 75% of one’s weight loss.
Steady Exercise Also Lowers the Risk of Cardiovascular Disease
According to the Centers for Disease Control and Prevention, a person can lower the risk of stroke and heart disease by getting at least 2 ½ hours of moderate physical activity a week. Getting even more than that further reduces the risk.
In the United States, stroke and heart disease are the leading causes of death.
Sleep is Improved
People who are overweight or obese are more likely to cope with difficulty sleeping and insomnia than those who are not. Some research shows that obesity may alter sleeping cycles or change one’s metabolism in a way that leads to a decrease in sleep quality.
Thomas Cothren of Fresh Start says that those who keep off weight are also less likely to develop sleep apnea when breathing becomes difficult while sleeping. Those who are not obese often report feeling more rested and alert during the day because of good sleep quality.
Increase Brain Power
Many studies have shown that people may be more inclined to have trouble with thinking skills, memory, and even overall brain function if they are obese.
On the flip side, Thomas Cothren of Maryland says that several studies have shown that overweight women who lost weight performed better on memory tests and that after weight loss, parts of the brain were more active.
Improves Mood
Thomas Cothren of Fresh Start says that people participating in another study found that three months after they lost a significant amount of weight, there were fewer reports of fatigue, anger, tension, and depression.
That backs up earlier research that has found that maintaining a healthy weight lowers the risk of mental health conditions like anxiety and depression.
That improved mood has long-term effects, such as an improvement in self-confidence and self-esteem as well.
A 2014 research review found that improvements in general well-being, body image, and self-worth were consistently seen in research participants who lost weight and kept it off.
Strengthens Muscles and Bones
Keeping muscles, joints, and bones healthy as one ages can be a challenge. Thomas Cothren of Fresh Start says that muscle mass and strength are typically reduced in older adults. But certain exercises like lifting weights cannot just help maintain muscle strength but increase it.
Keeping physically fit through aerobic training and balance training also reduces the risk of injury from a fall, such as a serious hip fracture, in older adults.
