WHAT IS THE
SECRET TO LONG TERM WEIGHT LOSS
As sports medicine orthopedic
surgeons, we often see patients with knee pain that occurs with hiking, stair
climbing and squatting. The patellofemoral joint (knee cap) is exposed to loads
7-10 times body weight with these activities. It would make sense then that
losing weight may help decrease pain from this area.
However, weight loss can be
difficult as we all know. Many feel they cannot exercise because of knee pain
and, therefore, cannot lose weight. Here are some very simple rules to follow
that will GUARANTEE weight loss if followed:
1. Exercise using interval
exertion all training (3-4 min intense with 30-60 seconds rest) for 30-45 min per
day, three days per week. Use 10 min warm-up and 10 min cool down stretch
2. 2 days a week
lift weights (start light and work up) doing upper body one day and lower body
the other. Improving muscle tone/ strength increase metabolism all day
3. Take 1 day of
rest and 1 day of yoga or stretching OR. 2 days of rest
4. Workout in
morning if possible (increases metabolism all day). If you cannot exercise,
don't worry as weight loss is 90% diet and only 10% exercise. The exercise has
much more benefit than weight loss.
Diet = life style change. Some simple tips:
1. Eat enough or
your body goes into starvation mode and stores fat
2. Eat 5-6 small
meals a day (no larger than your palm) of 200-400 cal per meal.
3. Always eat 3-4 oz lean protein
with a complex carbohydrate (brown or parboiled rice, quinoa, whole grains). NO
FLOUR OR SUGAR OR ARTIFICAL SWEETENERS OF ANY KIND. Even whole grain flour is bad as it gets
metabolized quickly to sugar
4. Eat most carbs
before 2pm
5. Eat some protein
before bedtime
6. Lots of dark green
veggies (no dressing unless small amount of olive or walnut oil and vinegar. Apple
cider vinegar is best followed by red wine vinegar). Balsamic is ok but high
sugar content.
7. Take 1 day off a
week and eat your "fun foods" but in moderation
8. Water water
water all day
9. Coffee in
morning but only water or green tea the rest of the day (no sweetener)
Educate yourself on food choices-
there are many- so you don't get bored. There are many free online resources
and books you can buy. Choose low glycemic foods and low inflammatory foods.
Eating frequency and amount are the most important factors. This is the way our
bodies were made to work and since the owner’s manual is not available, you
have to make your own as you gain more knowledge.
If you do these things, weight will
melt off fast without hours in the gym or starving yourself. Once you alter
your lifestyle, it becomes easy and you will succeed.
Do not avoid fats- they are very important for many aspects of proper health
and weight. Eat "good fats" but sparingly since they have high calorie
content ( olive oil, walnut oil, nut butters, avocado etc)
Avoid all processed foods as your body really has no clue how to digest them
and this changes hormones that lead to illness and weight gain
Make your meals twice weekly and freeze. Take your meals to work in a
cooler in individual containers to avoid overrating.
Best of luck!
David S Bailie MD
