Excess weight places stress on bones and joints. This additional pressure can lead to several orthopedic issues, including joint or back pain, arthritis, or bone fractures. Maintaining a healthy weight can help avoid and treat these musculoskeletal problems. Here are a few tips to help with weight loss and improve orthopedic health.
3 Weight Management Tips to Improve Orthopedic Health
- Change Eating Habits Instead of Dieting
Research has shown that fad diets are not effective for sustained weight loss. Fad diets often trigger an initial reduction in weight, but it’s typically regained, along with several additional pounds.Instead, make healthy eating choices part of your lifestyle. Incorporate fresh vegetables and fruits into your diet, as well as lean meats, whole grains, and fish rich in omega-3 fatty acids, like salmon and sardines. Omega-3s promote weight loss and heart health. Also, keep consumption of sugar and overly refined carbohydrates to a minimum.
- Start Moving
Exercise is an essential component of weight loss. Aim to do 30 minutes of cardiovascular activity each day. If you have ankle, hip, or knee pain, start with low-impact routines, like walking, using a stationary bike or elliptical machine, gentle yoga, stretching, or tai chi. Swimming is also excellent for people with mobility challenges.
As you build up strength, increase the intensity and duration of your workouts. Remember that intensity does not equal impact. You can get a moderate intensity workout with low impact activities. If you have not exercised before or have medical conditions, consult your doctor about your proposed exercise program. - Monitor Your Self-Talk
Weight loss is also about how you talk to yourself. Without proper motivation, the journey is going to be a lot harder, so be mindful of that voice in your head. Don’t approach healthy foods as something repulsive or exercise as a chore. Think about them as new adventures or curiosities to explore. Remember that you are choosing to lose weight for your health. Remind yourself often about why you want to lose weight and the benefits you will gain.
Don’t lead one dietary indiscretion or missed workout discouraged you. Your next meal is another opportunity to make a better food choice and you can choose to get some exercise right now. Losing weight takes effort and dedication. Don’t judge yourself to harshly. You may be surprised at how you talk to yourself can make a difference.
For help with your weight loss goals, contact Advanced Orthopaedic Associates in Wayne, NJ. Since 2000, they’ve been serving patients throughout Passaic, Bergen, and Morris Counties. They offer a variety of orthopedic services, including arthroscopy, fracture care, and arthritis treatments, as well as weight loss guidance. Call (973) 839-5700 to learn more about our services or to schedule an appointment
