Every sports coach confirms that even following the most proper and healthy nutrition will not save you from extra pounds if you do not do sports. However, this is not necessarily to go for fitness seven times a week. The most common misconception about fat loss is that you need to do cardio to lose weight. Cardiovascular training for burning fat is inefficient. It is not necessarily to go to the gym to achieve the desired result. The best alternative can be running or outdoor activities.
Calories in Drinks
Very often, we do not suspect how many hidden calories are in drinks – cappuccino, ginger lemonade from a Japanese restaurant near the house or sweet sodas. The problem is that our body does not perceive drinks as food, and therefore we don’t feel the power from calories in those drinks. The calorific value of a bottle of soda is the same as the calorific value of 100 grams of fried chicken (about 210 calories), and it is important to keep this in mind. The best drink for weight loss is water.
Missing Meals
In fact, your body is smarter than you may think. And you shouldn’t deprive yourself of meals. Mealtime, besides its quality and quantity, is also very important for our health. Irregular meals hinder weight control and lead to metabolic disorders. And metabolic dysfunction, in turn, will lead to the fact that the calories will no longer turn into energy, but will begin to store in the form of fat.
Strict Diets
The word “diet” and especially “strict diet” should be forgotten forever. The mental attitude in cases of weight loss plays a more important role than diet and physical activity. Restrictions provoke eating breakdowns, overeating and a desire to give it up. That’s why nutritionists recommend not to deprive yourself of favorite foods if you want to get rid of extra pounds but slightly change the approach. For example, replacing the usual buns and chocolate sweets with less harmful for the figure sweets, such as marmalade, marshmallow or a small amount of dark chocolate.
Stresses
Constant stresses will definitely affect your general condition. And they will also affect your weight, and not for the better. There are at least two problems which lead to weight gain: the first is stressful (compulsive) overeating, and the second (more serious) is a hormonal imbalance as a result of stress overloads, which can lead to the fact that you will not be able to lose weight without the help of a specialist. So try to be less nervous, sleep more and find a little time for a relaxing bath in the middle of a working week.
Lack of Good Fats
Thanks to numerous studies related to a lack of good fats in nutrition, we know for sure that not all fats are bad and lead to weight gain. Good fats – primarily fatty acids, which should be included in nutrition in sufficient quantities. You can get them from fatty fish (salmon, mackerel, tuna), nuts, avocados, and vegetable oils.
Relationship to Food
As long as the food is perceived by you as a reward for something or eating is the only way to improve your mood, you will not be able to lose weight. Bulimia, anorexia, orthorexia, and other eating disorders occur because of unhealthy relationships with food, that’s why it is very important to design an optimal eating regime, in so doing take into account first of all the requirements of your body.
Obesity is a common condition in the United States and all over the world. Bariatric surgery can be the most effective treatment for extreme obesity, as well as many other medical conditions such as heart disease and kidney disease.
Knee discomfort is common in those who are overweight or obese. Losing weight can help relieve discomfort and minimize the risk of osteoarthritis (OA) in many circumstances.
According to one study, OA of the knee affects 3.7 percent of those with a healthy weight (BMI 18.5-25), whereas it affects 19.5 percent of those with grade 2 obesity, or a BMI of 35-39.9.
Having excess weight puts greater strain on your knees. This can lead to persistent pain and other issues, such as OA. Inflammation could also be a factor.
How weight affects knee pain
Maintaining a healthy weight has numerous health advantages, including:
- reducing the risk of various diseases
- reducing knee pain
- reducing joint inflammation
Decreasing weight-bearing pressure on the knees
Overweight people can lessen the stress on their knee joint by 4 pounds (1.81 kg) for every pound lost.
That means that if you drop 10 pounds (4.54 kg), your knees will have to sustain 40 pounds (18.14 kg) less weight in each stride.
Less pressure on the knees means less wear and tear and a lower risk of osteoarthritis (OA).
Weight loss is currently recommended as a technique for controlling knee OA.
Losing 5% or more of your body weight, according to the American College of Rheumatology/Arthritis Foundation, can improve both knee function and treatment outcomes.
Reducing inflammation in the body
OA has long been thought to be a wear-and-tear condition. Excessive pressure on the joints for an extended time will result in inflammation.
Recent research, however, reveals that inflammation may be a risk factor rather than a result.
Obesity can raise inflammatory levels in the body, causing joint pain. This inflammatory reaction can be reduced by losing weight.
One study looked at data from persons who lost an average of 2 pounds (0.91 kg) per month for 3 months to 2 years. In most trials, inflammatory markers in their bodies decreased dramatically.
Link with metabolic syndrome
Scientists have found links between obesity, type 2 diabetes, cardiovascular disease, and many other health issues.
All of these disorders are part of a group known as metabolic syndrome. They all appear to entail significant levels of inflammation and may interact with one another.
There is mounting evidence that OA is a component of metabolic syndrome.
Following a risk-lowering diet that slows the progression of metabolic syndrome may also help with OA.
This includes eating fresh, nutrient-dense foods with a focus on:
- fruits and vegetables that are high in antioxidants and other nutrients
- foods high in fiber, such as whole meals and plant-based foods
- healthy oils, such as olive oil
Foods to avoid include those that:
- are highly processed
- have added sugar, fat, and salt
- contain saturated and trans fats, as these may raise cholesterol levels
Exercise
Exercise, in conjunction with dietary changes, can help you lose weight and lower your risk of OA.
Current guidelines recommend the following activities:
- tai chi
- cycling
- walking
- strengthening exercises
- water-based activities
- yoga
These can increase strength and flexibility, as well as help with weight loss and stress reduction. Stress can cause inflammation, which can aggravate knee discomfort.
Tips for losing weight
Here are some additional actions you can take to begin reducing weight.
- Go for a walk after a meal.
- Use a pedometer and challenge yourself to walk further.
- Take the stairs rather than the escalator or elevator.
- Add one vegetable to your plate.
- Pack your lunch instead of eating out.
- Reduce portion sizes.
Takeaway
Overweight, obesity and OA are all linked. A high body weight or BMI can place additional strain on your knees, increasing the risk of damage and pain.