Ilaria Rosella Pagliaro Losing just 5 kilograms after 40 can significantly reduce the risk of chronic diseases and extend life expectancy, with benefits achieved through natural, sustainable lifestyle changes.
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In a world where losing weight often equates to drastic diets, expensive medications, or invasive surgeries, a new study shifts the perspective. Losing just 5 kilograms (11 lbs) after 40 – without resorting to shortcuts – can truly extend life expectancy and protect us from serious chronic diseases. This is the finding of research published in the journal JAMA Network Open, conducted by a team of scientists from Finland and the United Kingdom.
The study tracked over 23,000 people between the ages of 30 and 50 for more than three decades, analyzing the long-term effects of weight loss. The results are clear: even a modest weight reduction of around 6.5%, achieved through lifestyle changes rather than medications or surgery, leads to a significant reduction in the risk of stroke, heart attack, diabetes, cancer, and respiratory issues.
Just 5 kilograms can change everything
According to the research, losing weight naturally and maintaining a healthy weight can have lasting and profound effects. Those who reduced their Body Mass Index (BMI) from over 25 to below 25 saw their risk of chronic diseases drop by as much as 57%, while overall mortality decreased by 19% over 35 years.
These numbers reveal a simple but powerful truth: no need for major revolutions, just small, consistent changes. For example, a person weighing 176 lbs (80 kg) could achieve these benefits by losing 11 lbs (5 kg). We’re not talking about miracles, but rather a more mindful lifestyle: more movement, more fresh fruits and vegetables, fewer processed foods, and more balanced portions.
As Professor Timo Strandberg, a geriatrician at the University of Helsinki and the study’s lead author, points out:
“Losing weight without relying on medications or interventions is challenging, but our data shows that it is possible and brings significant benefits, such as a reduction in cardiovascular risk and mortality.”
Losing weight naturally works
The most important takeaway from the study isn’t just the amount of weight lost, but the manner in which it was lost. None of the participants used medications or underwent surgeries; all results were achieved through a healthier, more sustainable lifestyle.
And it’s not just about the numbers on the scale. As Dr. Aayush Visaria, a researcher at Rutgers University, explains:
“BMI doesn’t tell the full story: two people with the same weight can have very different body compositions. Visceral fat, for example, is far more harmful than subcutaneous fat.”
Fat distribution is a key factor. Deep abdominal fat, which surrounds internal organs, is strongly linked to chronic diseases. Even if the weight remains the same, reducing this type of fat through physical activity and a plant-based, natural diet can bring about real benefits.
Another important aspect highlighted is the role of the environment: personal motivation alone isn’t enough if there are no opportunities around us to live a healthy life. Limited access to fresh food, lack of green spaces, and cities that are not pedestrian- or bike-friendly are real obstacles.
As Strandberg concludes:
“We need public policies that make it easier to choose the right food and move more. This is the only way to turn individual change into a collective revolution.”
A sustainable, accessible, and deeply human way to improve quality of life. Small, consistent steps can build a healthier future, and starting at 40 is more than enough – it’s the ideal time to make a difference.
