Losing 5% to 10% of your body weight is associated with improvements in blood pressure, blood sugar and triglycerides. Triglycerides are a type of fat in the blood. Larger weight losses are generally associated with larger improvements. Some conditions, including sleep apnoea and fatty liver disease, may show greater improvement with weight loss of around 10% or more. At Endocare, your endocrinologist can help you set a target based on your own health.
- A 2017 review in Current Obesity Reports linked better blood pressure and higher HDL cholesterol with a weight loss of 5% to 10%.
- Improvements in blood sugar and triglycerides can start with smaller weight losses, while quality of life and mobility can improve with a loss of 5% to 10%.
- A US population study published in JAMA in 2000 linked a 10% weight loss with 26% fewer breathing interruptions per hour of sleep.
- NHS Highland guidance associates losing around 10% of body weight with a substantial reduction in liver fat.
- In a trial in older adults with knee osteoarthritis, every kilogram lost was linked to around 4 kg less load on the knee per step.
- At Endocare, our endocrinologists review blood tests and body composition alongside weight, so that changes in health can be followed over time.
What does a 10% weight loss mean?
A 10% weight loss refers to 10% of your own starting weight. The table below shows what a 5% and a 10% loss mean at different starting weights.
| Starting weight | 5% weight loss | 10% weight loss |
|---|---|---|
| 70 kg | 3.5 kg | 7 kg |
| 90 kg | 4.5 kg | 9 kg |
| 110 kg | 5.5 kg | 11 kg |
| 130 kg | 6.5 kg | 13 kg |
The UAE National Health Survey 2017 to 2018, published by the Ministry of Health and Prevention, found obesity in 27.8% of adults aged 18 to 69. For people living with obesity, the health benefits below can begin even if the body mass index (BMI) stays above the healthy range. You can check your BMI with our BMI calculator.
Blood pressure, cholesterol and heart health
A 2017 review in Current Obesity Reports found that a weight loss of 5% to 10% was associated with improvements in systolic and diastolic blood pressure and in HDL cholesterol. Triglycerides improved with smaller losses, and greater weight loss was associated with greater improvement.
The UK Department of Health and Social Care states that losing 5% of body weight can reduce the chance of heart disease. The US Centers for Disease Control and Prevention (CDC) notes that even modest weight loss can help improve blood pressure, cholesterol and blood sugar.
Blood sugar and type 2 diabetes
The 2017 review notes that blood sugar measures can begin to improve with small amounts of weight loss. A weight loss of 10% to 15% can have a greater effect. Weight loss of this magnitude is often associated with clinically meaningful improvements in blood pressure, lipids and blood sugar, and some patients with prediabetes may return to the normal glucose range.
If you have prediabetes or insulin resistance, your endocrinologist will review your blood sugar results as your weight changes.
Sleep apnoea
Obstructive sleep apnoea is a condition in which breathing repeatedly stops and starts during sleep. In a population study of 690 adults in the US, published in JAMA in 2000, each 10% of body weight lost was associated with a 26% fall in the apnoea-hypopnoea index, which measures how often breathing is interrupted during sleep.
The 2017 review places sleep apnoea among the conditions that may need a loss of 10% to 15% or more to improve. Our article on sleep apnoea and weight loss explains the treatment options.
Fatty liver disease
Fatty liver disease is a build-up of fat in the liver. The condition previously called non-alcoholic fatty liver disease (NAFLD) is now generally termed metabolic dysfunction-associated steatotic liver disease (MASLD) when metabolic risk criteria are met. NHS Highland guidance associates losing around 10% of body weight with a substantial reduction in liver fat. Our page on fatty liver disease covers diagnosis and treatment.
Joints, mobility and wellbeing
Body weight adds to the load on weight-bearing joints such as the knees. In a trial of 142 older adults with knee osteoarthritis, each kilogram of weight lost was associated with a reduction in knee load of around 4 kg with each step.
The 2017 review also links a 5% to 10% weight loss with improvements in quality of life, mobility, symptoms of depression, sexual function and urinary stress incontinence.
Is a 10% weight loss noticeable?
Whether a 10% weight loss is visible depends on your starting weight, where your body stores fat and how much of the weight lost is fat. Some of the most important changes, such as lower blood pressure or blood sugar, cannot be seen.
At Endocare, body composition analysis is included free of charge at every consultation. Body composition analysis estimates body fat, muscle mass and body water. Repeated measurements help your endocrinologist understand how your body is changing beyond the number on the scale. Our article on fat loss and weight loss explains the difference.
How long does it take to lose 10% of your body weight?
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that experts recommend beginning with a loss of 5 to 10% of your starting weight over six months. It also notes that losing weight very quickly may raise the chance of gallstones.
At Endocare, our endocrinologists typically observe weight loss of three to four kilos a month in patients on a medically supervised programme. Some patients start to see weight changes from around week two, while others take longer to respond. Early weight loss also does not necessarily continue at the same rate. Our article on how many kilos you can lose in a month explains what affects the pace.
Reaching a 10% weight loss with medical support
Nutrition, physical activity and sleep are the basis of any weight loss plan. Endocare’s lifestyle coaches will build them into a plan that fits your routine. Adequate protein and resistance training can help preserve muscle while you lose weight. Our article on exercise on weight loss injections covers training during treatment.
For some patients, weight loss medication can help. Weight loss medication is generally considered for patients with a BMI of 30 or above, or 27 or above when weight-related health conditions are present. Eligibility also depends on the approved use of each medication. Your endocrinologist will assess whether medication is appropriate based on your individual health and weight profile.
Medication options at Endocare include Mounjaro (tirzepatide), the Wegovy injection and the Wegovy pill, which both contain semaglutide, and Foundayo (orforglipron), a once-daily tablet. Patients should not decide by themselves to start a GLP-1 medication. A doctor’s review is critical to ensure the treatment is safe and appropriate for the individual.
Setting a weight loss target at Endocare
Your first appointment is a full medical assessment, not simply a prescription visit. Your endocrinologist will review your medical history and any relevant blood tests, assess your weight and metabolic health, and discuss whether a GLP-1 medication or another weight loss treatment is the right option for you. Together, you and your endocrinologist will agree a target based on your starting weight and your health conditions.
Dr Hecham Harb, Medical Director and Consultant Endocrinologist, has more than twenty years of international experience in obesity and diabetes care.
Frequently asked questions
Is a 10% weight loss good?
For many people living with overweight or obesity, it is a meaningful clinical goal. A loss of this size is linked to better blood pressure, blood sugar and blood fat levels, and to less load on the joints. Your endocrinologist can tell you whether a different target is more appropriate for you.
Is it safe to lose 10% of your body weight quickly?
Losing weight very quickly is not recommended for most people. Rapid weight loss can mean losing muscle, water and bone density as well as fat, and it may raise the chance of gallstones. We recommend agreeing a pace with your endocrinologist.
Do I need medication to lose 10% of my body weight?
Not necessarily. Some people reach a 10% loss through nutrition, activity and coaching, while others may benefit from adding medication. Your endocrinologist will assess whether medication is appropriate for you.
How do I keep the weight off after losing 10%?
Continuing the nutrition, activity and sleep habits that helped you lose weight is important for maintaining it. Our article on maintaining weight loss covers this stage, including after GLP-1 treatment.
Do I need a referral to see an endocrinologist in Dubai?
No. In the UAE, you can see an endocrinologist directly, with no GP referral needed, for concerns related to hormones, weight, metabolism or blood sugar. If you plan to use health insurance, we recommend checking your policy before you book, because some insurers require a referral or pre-approval.
At our Dubai clinic, your endocrinologist will assess you, review your blood tests and body composition, and agree a weight loss target with you. You can book a weight loss consultation with one of our endocrinologists on +971 4 285 3885 or send us a message on WhatsApp.
