According to the Centers for Disease Control and Prevention (CDC), “72 percent of Americans are overweight or obese. The agency also reports that almost 23 percent of overweight and 31 percent of obese Americans have doctor-diagnosed arthritis”. That adds up to a lot of people whose joints could feel better by shedding extra pounds.
That is a very sobering statistic and I totally agree with it. However, the spirit is willing but the flesh is weak. I get tempted every time I go to the grocery store and pass the bakery aisle.
One change I have been making is eating my own homemade oatmeal. I add raisins, bananas, and flaxseed to the mixture and it gives me a filling breakfast with a lot of fiber. It’s more nutritious than a pastry and can help kickstart my weight loss.
Exercise is so important to any weight loss plan, but I know from experience, that when your joints are inflamed, exercise is too painful.
Here are four ways to lose weight without exercise:
Don’t Drink Soda
“Surprisingly, even drinking one can of soda daily increases your chances of being overweight by up to 65 percent,” according to the American Diabetic Association. Drinking plain water or unsweetened green tea can help you lose weight, and you’ll save money by not having to purchase those expensive twelve-packs.
Eat More Protein
Arthritis can sap your energy, so eating more protein will help you power through your day.
You should be getting between 25 and 30 percent of your daily caloric intake from protein. Good sources of protein include low-fat milk, Greek yogurt, and white-fleshed fish such as cod, haddock, flounder, and halibut.
When you buy ground beef, choose the 93% lean. A 3-ounce hamburger patty has 26 grams of protein.
Don’t forget dried beans, peas, and lentils. You can make a big pot and have leftovers for a few days.
Eat Smaller Meals
Eating smaller meals keeps you from getting too hungry and overindulging. Aim for five to six meals spread throughout the day.
Eating every three hours is about right and even though it will be fewer calories than a full meal, include healthy favorites that keep calories in the 200-300 range.
For breakfast, have a hard-boiled egg, and spread two slices of wheat toast with a teaspoon of peanut butter. A small bowl of unsweetened breakfast cereal and non-fat yogurt are delicious without breaking the calorie bank.
Top a small wheat bagel with one ounce of low-fat cheese. Smoothies are also good but stay with the small size.
Choose Healthy Snacks
If you are in the work world, it can be tempting to hit the vending machine. You may be stressed about annoying co-workers, your desk piled high with paperwork, or facing a grueling commute at the end of the day.
Who wouldn’t want a candy bar after all that? One healthy snack is trail mix. You get the healthy nuts, with just a sprinkling of candy.
Keep healthy snacks in the front of the refrigerator so they are easy to grab and go. Flavored Greek yogurt tastes like a dessert, but if you get the Light and Fit™ it is only 80 calories.
Fruit such as bananas or apples can taste more indulgent with a dab of peanut butter. Whipped peanut butter has fewer calories.
Summary
So, you can lose weight without exercise, but you will have a faster metabolism if you do some kind of exercise each day. When your joints feel less painful, you’re happier, healthier, and ready to live life to the fullest.
