TAKE THE WEIGHT OFF YOUR JOINTS: 10 SIMPLE WEIGHT LOSS TIPS
TAKE THE WEIGHT OFF YOUR JOINTS: 10 SIMPLE WEIGHT LOSS TIPS
It's no secret that losing weight will reduce pressure on your joints. Because your knees bear most of your body's weight, the impact of losing just ten pounds is the equivalent of losing 40 pounds of pressure on your knees! Take these 10 steps to get moving in the right direction.
1. Get Cooking!
When you eat out, it's nearly impossible to track the amount of calories, fats and carbs you're consuming. And restaurant portions are generally much larger than what you'd make at home. So start being creative! Use fresh ingredients, lots of fruits, veggies and whole grains, and put it all on a smaller plate. Pretty soon that smaller portion will feel like the perfect amount.
2. Up Your Daily Exercise Minutes
Physical activity burns calories and helps keep your muscles, bones and joints strong. Aim to work out at least 30 minutes most days of the week. And keep it varied so it keeps your interest. Alternating aerobic exercise with strength training engages a variety of muscles to build overall stamina and fitness. If you haven't been exercising regularly don't stress about it, just start doing something you like. And always talk to your doctor before you begin any fitness program.
3. Eat More (of the Right Foods!) Not Less
All foods are not created equal. Foods that are high in fiber, antioxidants and protein give you more bang for your buck. At breakfast, for instance, don't add fruit to your cereal; add cereal to your fruit! Fill your bowl with blueberries, which have the highest antioxidant level of all common fruit according to the USDA. Then sprinkle cereal on top and add fat free milk or yogurt.
4. Get Support: Join a Weight Loss Program or Group
Sometimes the hardest part of a weight loss program is staying motivated. Joining a group will provide weight loss tips, track your progress and give you a supportive forum to celebrate your successes and talk through your challenges. And it doesn't have to be a formal organization. Gather a few friends or colleagues and meet regularly to share your stories.
5. Up Your Veggie Intake
You've probably heard you're supposed to get five servings of fruits and vegetables every day, and some experts recommend even more. Dark, leafy greens such as spinach, Swiss chard and kale provide lutein for eye health, Vitamin A, iron and omega-3's. (Ever wonder why fish are a great source of omega-3's? They eat seaweed!)
Another way to get your omega-3's is with Schiff® MegaRed® Omega-3 Krill Oil. MegaRed® contains oil from pure Antarctic krill, tiny crustaceans that thrive in the frigid waters of the Antarctic. It provides an optimal combination of omega-3 fatty acids, phospholipids for absorption, and critical antioxidants to support heart and joint health. And, unlike fish oil, MegaRed® has no fishy aftertaste.
6. Fruit, Fruit, Fruit
If you crave sweetness reach for a crisp apple, juicy pear or succulent strawberry. Fruit is a great source of antioxidants, the brilliant little nutrients that protect your cells from damage-causing free radicals. Blueberries, cranberries and blackberries lead the way, followed by prunes, apples and cherries.
Certain antioxidants, such as lycopene, are also associated with improved joint health and can help prevent bone loss and osteoporosis. Yummy sources include ripe tomatoes, pink grapefruit, watermelon and guava.
And because more than 75% of Americans fail to meet the USDA's minimum recommended five servings a day of fruits and vegetables, we've created Schiff® Fruits and Vegetables. While not meant to wholly replace fruits and vegetables in your diet, this concentrated formula provides purified phytonutrients from fruits and vegetables like broccoli, carrots, spinach, blueberries and cranberries”all with the convenience of one easy-to-swallow tablet that helps improve your body's overall antioxidant protection capacity.
7. Water, Water, Everywhere
Our bodies are mostly water, and our systems depend on it. Experts recommend drinking at least 8 glasses a day to keep your skin hydrated, flush out toxins, maintain normal body temperature and keep your digestive tract on track. Foods with high water content also take longer to absorb and last longer in your stomach. Eating fruits, vegetables, soups and yogurt smoothies help with weight loss because they make you feel full and satisfied.
8. Cut Back on Alcohol and Calories
Weight loss is about burning more calories than you take in. But is switching to a less-caloric drink the solution? Not really. Alcohol can increase your appetite and reduce the number of fat calories your body burns for energy. This is because the alcohol gets converted into a substance called acetate. When acetate levels rise, your body burns the acetate for fuel, rather than fat.
9. Consider Counseling
Eating too much or eating the wrong foods often has a psychological component. We know what we should be doing but it's not always that easy! If you notice that you eat more when you're sad or stressed, counseling may help you get to the bottom of your emotional eating and help you stop thinking of food as a reward or punishment.
10. Sleep More
Doctors have long known that sleep affects your appetite because of its relationship to certain hormones. When you don't get enough sleep you get the double whammy of stimulating your appetite and not feeling as satisfied after you eat.
Regular exercise helps you sleep better, and establishing a regular bedtime helps program your body clock. Keep your bedroom cool and dark and take deep relaxing breaths when you climb into bed. And if you need some gentle help falling asleep, try Schiff® Knock-Out®, a combination of melatonin, valerian and theanine. Melatonin sets your body's biological clock and helps promote healthy sleep patterns. Theanine, a component of green tea, helps to induce a state of calm relaxation. And valerian is known for its calming effects.
WARNING: Not intended for use by pregnant or lactating women, individuals with autoimmune conditions, depressive disorders, endocrine disorders, serious illness, or other drug use. Seek advice from your health practitioner prior to use if under medical supervision, taking tranquilizers or sedatives, or taking more than 10mg of melatonin per day. Do not use before or while operating a motor vehicle or heavy machinery, or if engaged in activities requiring mental alertness. Not to be taken by individuals under the age of 18. DO NOT CONSUME WITH ALCOHOL.