Mind and Body Fitness Tips to Fight Obesity
by Dana Brown
Obesity is a pervasive problem in our society. It affects people of all age groups, causing premature diseases such as Type 2 Diabetes, heart disease, and joint problems. Knee problems are often triggered by excess weight. For those preparing for knee surgery, weight loss can help alleviate complications from the surgery and speed up recovery. I present some key fitness tips to fight obesity here.
Whole-Body Weight-Loss Plan
Although weight loss may not be easy, the science behind it is fairly simple. When weight loss is needed for joint or knee problems, the process of losing weight is complicated. Knee problems require a whole-body weight-loss plan with emphasis on a restricted-calorie diet, low-impact exercise, and supportive self-care aimed at ensuring proper rest and emotional wellness.
The Science of Weight Loss
In order to lose weight, one needs to create a calorie deficit. A pound of body fat roughly equals 3,500 calories. To lose one pound of body fat over a week, you need to burn or reduce your calorie intake by 500 calories each day. A 200-pound male adult has a daily requirement of between 2,200 and 2,500 calories. In this example, a dieter would have to reduce calories to between 1,700 and 2,000 a day in order to reach their goal. Alternatively, this person could try to burn an extra 500 calories each day. It is difficult to reach that level of calorie-burning without doing intense cardiovascular training.
For those awaiting knee surgery, such high-intensity activity won’t be endorsed by their physician since the exercise could lead to injury.
The best option for sustained results is to combine both techniques to achieve a calorie deficit. This way dieting is less extreme and low-impact exercises can be added to a daily routine.
If you must lose weight prior to a planned knee surgery such as total knee replacement, the focus should not be on how many pounds you lose but on losing overall body fat. Because of this experts suggest ignoring the scale as a weight-loss monitor. Instead, focus on fitness goals such as the number of steps taken or the number of calories eaten in a day. By sticking to exercise and lower-calorie plan you will eventually experience noticeable results. Small problems that you once experienced, such as difficulty walking up stairs, will be alleviated.
You will notice more stamina when it comes to exercise and daily life. By incorporating a variety of nutritious foods and eating more balanced meals you will re-define your relationship with food. You will replace empty calories with more nutritious foods. Try adding some of these foods to your meal plans:
– Dark leafy greens such as kale, spinach, and collard greens.
– Brassica family vegetables, including broccoli, cauliflower, cabbage, and brussels sprouts.
– Hearty root vegetables such as carrots, turnips, parsnips, and sweet potatoes.
– Lean protein such as beef, chicken, and fish.
– Nuts and legumes
One simple and effective way to incorporate more vegetables is to start small by changing one of your daily meals. Instead of a carbohydrate-heavy lunch such as a sandwich and chips, swap in a big salad each day. Add healthy fats like olives, olive oil, and avocados, and add contrasting components like nuts and seeds.
For breakfast, instead of refined flour-based pastries, make your breakfast meal resemble lunch. Add more veggies to your eggs and experiment with savory sauces and spices. For more tips on health eating click here.
Adding Self-Care to Balance Everything
In addition to exercise and balanced eating, it is important to support your weight loss goal through other aspects of your life. Maintain positivity and address any mental health concerns you may have. It is crucial for those pursuing weight loss to get adequate sleep. Since you are adding frequent exercise, your body will need extra sleep to rest and repair muscles.
Overall mind-and-body fitness is the surest path to fighting obesity and losing even a small amount of weight prior to knee surgery. Focus on creating harmony in life and a holistic, whole-body approach to balanced fitness and sustainable weight management will follow.
The X10 Meta-Blog
We call it a “Meta-Blog” because we step back and give you a broad perspective on all aspects of knee health, surgery and recovery.
In this one-of-a-kind blog we gather together great thinkers, doers, writers related to Knee Surgery, Recovery, Preparation, Care, Success and Failure. Meet physical therapists, coaches, surgeons, patients, and as many smart people as we can gather to create useful articles for you. Whether you have a surgery upcoming, in the rear-view mirror, or just want to take care of your knees to avoid surgery, you should find some value here.