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Obesity affects more than one-third of Americans and is one of the biggest risk factors for developing osteoarthritis (OA) of the knee. The additional stress on the knee joint and the increased inflammation from more weight can intensify the pain.
Studies show that for every one pound of extra weight, you’re putting four pounds of extra pressure on your knees. So, weight management is critical for people who suffer from osteoarthritis because it preserves and protects knee health.
By maintaining a healthy weight, you can significantly mitigate the risks of weight-induced issues like cartilage wear and tear, joint misalignment, and more. Unfortunately, losing weight can be an extra challenge because of OA symptoms that hamper movement.
Dieting is not a cure-all for weight loss either. In fact, there are far more important variables to consider when it comes to your weight loss journey. If you’ve been dieting for some time with minimal results, here are some factors that may be to blame.
Video: 3 Reasons You’re Not Losing Weight
PRIORITIZING CALORIES OVER NUTRITION
Blindly counting calories will not automatically achieve weight loss results. Instead, calculating the correct amount of calories necessary to burn fat and create a calorie deficit is imperative. In addition, the nutritional value is far more important. Not only will it keep you full longer between meals, but it will also supply your body with the vitamins necessary for your body to thrive.
Video: 5 Foods That Reduce Joint Pain Caused by Arthritis
STRESS
High levels of stress can affect your weight loss efforts negatively. It can even cause body fat to linger despite dieting and exercise. In extreme cases, stress may result in weight gain instead of loss. Combat these effects by incorporating yoga and meditation into your weekly routine to detox your body and positively channel your emotions. Yoga will also boost flexibility and mobility, soothing the painful symptoms of osteoarthritis even further.
Video: 3 Reasons You Aren’t Losing Weight
SLEEP DEPRIVATION
Lack of sleep can have a serious impact on your ability to lose weight. As a matter of fact, you may even pack on a few extra pounds as a direct result. During sleep, the body rests and replenishes itself. By depriving it of this necessary restoration time, you are also more likely to skip a workout or indulge in cheat meals like sweets and cheap takeout food. Avoid these temptations by supplying your body with at least 8 hours of sleep each night.
Video: Sleep Tips for Reduced Pain
STARVING YOURSELF
Skipping meals may seem like an easy solution for cutting calories, but it does far more harm than good. Avoiding food is not a solution. Undereating will only slow your metabolism, causing your body to hoard and store calories. Instead, a healthy balance of nutritional value and calories is essential for weight loss.
Video: 5 Foods You Should Include in Your Diet
YOUR WORKOUTS
Switching up your fitness routine is crucial for trimming down. Rather than exclusively doing moderate cardio, focus on diversifying the intensity of your workouts. Alternating between high- and low-intensity exercises boost your metabolism, causing your body to burn fat in a shorter span of time. It will also build your endurance and increase stamina over time.
Video: Low Impact Cardio to Alleviate Arthritis Pain
LONG STORY SHORT
Progress takes time. If you’re not seeing your desired weight loss results, we recommend making the above changes. If challenges persist, we recommend seeing a physician to check for underlying health conditions related to insulin sensitivity or a deficient thyroid. Certain medications may also be affecting your ability to lose weight.
If you have lingering questions or concerns about knee osteoarthritis, our experts at Arthritis Knee Pain Centers® can be reached at 1-833-300-5633 or arthritiskneepain.com. Contact us today to schedule your complimentary, no-obligation knee pain screening!
