We’ve all been to the doctor before and heard the dreaded phrase, “You could probably spare to lose a few pounds,” but your doctor isn’t telling you to lose weight without reason. In addition to the known physical health benefits of weight loss, being overweight can cause joint pain that interferes with your quality of life.
Being overweight causes additional pressure on your joints. In fact, each extra pound of weight is equivalent to three to four pounds more pressure on your joints, which puts additional stress on your joints, making exercises more difficult, potentially impacting mobility, and even slowing the recovery process. This is why obesity is one of the highest risk factors for developing osteoarthritis (OA) — one of the most common sources of chronic joint pain in women.
Therefore, it’s understandable why many doctors suggest that their patients lose weight to help them live a healthier, more pain-free life. However, it’s important to note that weight loss is best achieved through a series of small, sustainable changes. If you lose weight too quickly, you risk backtracking and regaining all the weight you lost.
Your first step should be to make a short-term attainable goal. Start with a goal of 10 pounds. It is a small win, but the good habits you create will catapult you to new goals, and those first 10 pounds will take almost 30 pounds off your joints, especially your knees, hips, and back.
How diet can help with weight loss
Remember, weight loss is a simple equation. To lose weight, you need to burn more calories through exercise or regular metabolic activity than you intake through eating, which is why it’s generally believed that dieting is the first step to losing weight. By reducing your caloric intake, you can end up in the caloric deficit you need to shed pounds.
Tips to improve your diet include:
- Prioritize eating nutrient-rich foods like lean proteins, whole grains, vegetables, fruits, and healthy fats. Not only do these foods leave you feeling fuller, but they also supply the body with what you need to feel healthy and energized. That’s not to say you can’t eat anything else, but try to prioritize these foods that will help your body.
- Limit your consumption of processed foods, sugars, saturated fats, and alcohol, as these foods don’t offer much nutritional value. Although it’s okay to indulge occasionally, your diet should be built around nutritious foods to leave you feeling fuller throughout the day.
- Control portion sizes and use mindful eating practices. One tip I have to help you control your portion size is to use smaller plates so you can fit less food in one serving. If you use a bigger plate, you may grab more food than you actually want or need to eat.
- Stay hydrated throughout the day, preferably with water. Water is a natural appetite suppressant because it takes up space in the stomach. Since water does not contain any calories, it can be a way to feel fuller throughout the day without snacking. Sometimes, your body may think it’s hungry when you’re actually thirsty.
- It’s best to maintain a regular meal schedule to avoid overeating. If you push past your regular mealtime, you may start to feel hungrier, which may cause you to either snack between meals or binge eat when you finally have a meal. Sticking to a regular schedule can help regulate your appetite.
How exercise can help with weight loss
Still, it’s important to remember that the food you eat is only half of the equation. Increasing your exercise can help kickstart your weight loss, particularly when combined with a healthy diet. When your weight loss is motivated by joint pain, exercise is particularly important, as regular movement and activity are key to restoring mobility and managing joint pain.
- Generally speaking, the average person should aim for around 150 minutes of moderate-intensity aerobic exercise weekly, which includes brisk walking, swimming, or cycling. This can be accomplished in 30-minute sessions five times a week, 50-minute sessions three times a week, or whatever combination of time works best for you and your schedule. While doing more, if possible, is great, 150 minutes is a standard baseline.
- Many people think cardio activities are the only way to lose weight through exercise, but it’s important to incorporate strength training into your exercise routine two to three times a week. Strength training can help increase your metabolic rate, which can play a role in your weight loss journey.
- Increasing your exercise doesn’t have to mean you hit the gym multiple times a week for high-intensity workouts. Instead, engage in low-impact activities such as biking and walking to reduce joint stress. This strategy is particularly beneficial for overweight individuals.
- You can’t expect change to happen overnight, so set achievable exercise goals to help you reach your weight loss goals over time, and don’t hit the ground running expecting to become a “gym rat” right away. It’s okay to gradually increase the intensity and duration of your exercise sessions over time.
- If you’re having trouble setting or meeting exercise goals, don’t be afraid to consult a medical professional or physical therapist. These people know your body and its capabilities well and can provide personalized recommendations that fit your capabilities and goals.
Living healthier after weight loss
By taking these diet and exercise tips to heart, you can kickstart your weight loss journey and be on the path to improved joint health and pain management. Spring is a time of renewal and rejuvenation, so there is no better time to get started with your weight loss.
About the Author
Marty Jaramillo, PT, ATC, CSCS, is a Sports Physical Therapist, Athletic Trainer, Strength & Conditioning Coach, and medical advisor to AposHealth. Marty is a renowned Sports Injury Analyst and Sports Physical Therapist with over 30 years of clinical experience. Jaramillo is a trusted name in sports medicine and rehabilitation. The first and only on-air Injury Analyst on CBS Sports and formerly ESPN, reporting on injury and recovery that impacts players and teams across all sports, including the NFL, NBA, MLB, and global soccer leagues.