When you have osteoarthritis it is difficult to loose weight. Every diet you look at tells you to exercise and follow whatever fad is in at the time and you will lose all your excess fat in just a few weeks! Yeh right! These 5 osteoarthritis weight loss tips are to help you consider what you really need to do to lose the pounds.
These are listed in no particular order of importance. They are all equally important!
5 Osteoarthritis Weight Loss Tips
The first of my osteoarthritis weight loss tips is to stop beating yourself up and blaming your weight for causing your osteoarthritis. In most cases this is simply not true. Obesity has been shown to be a cause of osteoarthritis only when BOTH hips or BOTH knees are affected and the person must have been obese as a child and all the way through their life. If you have osteoarthritis in any other joint other than your hips or knees obesity has not shown to be a cause. If you have osteoarthritis in one knee or one hip obesity is not the cause (your knees and hips are the same age after all!). So many people I have met say “Well it’s all my fault I have osteoarthritis as I’m so fat.” Wrong!” Being overweight did not cause your osteoarthritis. Your joint had to be dysfunctional (probably from an old fall or injury) and that caused the osteoarthritis. However now you have osteoarthritis the excess weight will be making it more painful and making it progress quicker.
The second of my osteoarthritis weight loss tips 2 is try not to loose the weight too fast. Osteoarthritis is a lifelong condition and so you need to lose your weight for life. When you lose weight quickly your body goes into starvation mode and so if you fall off the wagon, even for a day, it will grab all the calories it can and store it. This will also happen when you stop dieting and try to level off at your goal weight. Aim to loose 1 to 2lbs per week maximum as this will trick your body into thinking it is not on a diet. If it takes you months to reach your goal so be it. The most important thing is that you reach your goal and stay there.
The third of my osteoarthritis weight loss tips is to get friends and family to join in and help. When you diet with others it really helps and element of competition will really motivate each other. Try putting a prize at the end for the ‘winner’. Personally I believe it is better to do this as a percentage lost rather than actual weight loss as that is fairer- some of us have more to lose than others!
Number 4 of my osteoarthritis weight loss tips is about exercise. Now if exercise is a problem try simply cutting down on the amount you eat to start with. Remember you are trying to lose 1 to 2lbs per week and in the first part of a diet you usually lose weight much more easily. Diet alone will bring off the pounds at the start. So if you are really struggling to exercise then don’t for the first few weeks, simply change your diet and look to start going out for a walk as soon as you can.
My fifth and final of these osteoarthritis weight loss tips is this. I believe changing bad eating habits is easier if you don’t go cold turkey and radically change your diet overnight. Wean yourself off by changing a meal a week. So, for example, start by cutting out all unhealthy snacks in the first week and replacing with fresh fruit or chopped up vegetables. On week 2 make breakfast healthy and less fattening, week 3 make lunch healthy and less fattening. I am sure you get the picture.
So those are my osteoarthritis weight loss tips. I have scoured the Internet for a great diet plan but really have come to the conclusion that most of these fads are exactly that fads. Most of us know you should eat a minimum of 5 portions of fruit and vegetables per day, we know that animal fats are bad for us and clog up our arteries when eaten in excess. I think the biggest problem we have is portion size! So my final tip is do what I am doing and buy a smaller dinner plate and allow yourself only one portion!
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