Losing weight in middle age could significantly improve long-term health and reduce the risk of early death, according to a new study published in JAMA Network Open.
Researchers found that middle-aged adults who lost about 6.5% of their body weight — without medication or surgery — were less likely to develop chronic conditions like heart disease, stroke, cancer, asthma, and chronic lung disease later in life. They also had a lower risk of dying from any cause over the following 35 years.
“These benefits came from lifestyle changes, like better diet and exercise, not medical treatments,” said lead author Dr. Timo Strandberg, professor of geriatric medicine at the University of Helsinki.
The study analyzed data from around 23,000 people across three long-term research groups dating back to the 1960s. Participants were categorized by their body mass index (BMI) and weight changes over time. Their health records were then tracked for hospital visits and deaths.
Experts say the research helps fill a gap in understanding how weight loss in midlife impacts long-term health. Dr. Aayush Visaria, a clinical researcher at Rutgers University who was not involved in the study, noted it provides strong evidence linking weight loss to better health outcomes.
However, he cautioned against over-relying on BMI as a health measure. “BMI doesn’t show where fat is stored or how much muscle someone has,” he said. Visaria emphasized that fat stored around organs may play a bigger role in disease risk than overall body weight.
The study also didn’t directly measure diet and physical activity, which could be key factors behind the improved outcomes, Visaria added. Still, both he and Strandberg agree that lifestyle changes — such as healthy eating and regular exercise — are crucial for better health.
Strandberg said weight loss can also relieve conditions like sleep apnea, osteoarthritis, and fatty liver disease.
Health experts recommend following the Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and nuts. This diet has been linked to stronger bones, lower cancer risk, and better heart health.
The World Health Organization advises adults to get at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise weekly, along with strength training twice a week.
Finally, the researchers stress that fighting obesity is not just a personal issue but a public one. “We need societies that make healthy foods and exercise more accessible,” said Strandberg.
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