You've probably heard of lose-lose and win-win situations, but it turns out that lose-win is not only possible, it can also benefit your life enormously.

A new study in JAMA Open Network looked at health outcomes for more than 23,000 people in their mid-30s to mid-40s who were overweight or obese. Those who lost (and kept off) just under 7% of their body weight without surgery or weight-loss medications such as GLPs were significantly more likely to avoid heart attacks, strokes, cancer, asthma, and COPD — or die from any cause — in the next three or four decades, compared to those who maintained or gained weight. 

This is especially important for people who can't or don't want to use weight-loss medications or undergo surgery to manage their weight.

And it highlights the sweeping benefits of losing even a little weight (for instance, 13 pounds if you weigh 200 pounds).

How do you get started? Slowly. Consistently. And tastily.

First, identify foods in your diet that you can replace with flavorful, healthy alternatives. For example:

• Out with red meat and cold cuts and in with water-packed tuna or lean, fresh-cooked turkey slices.

• No more fast food and swap white bread for 100% whole grain.

• Make your condiments healthy by choosing mustard and ketchup without fructose.

• Ditch sugary treats for fresh fruit.

And make sure to select a colorful cross-section of fresh veggies every day. A great model is the Mediterranean diet outlined at medlineplus.gov.

And you can find tasty recipes in my "What to Eat When Cookbook."