Want to Prevent Osteoarthritis? Here's How to Lose Weight Effectively
Posted on Dec 13 2012 at 04:43:29 AM in Diet & Nutrition
Usually those people who are suffering from a major attack from osteoarthritis are those people who are over-weight, aside from ageing people, medical experts say. Osteoarthritis is the most common joint disorder, which is due to aging and wears on a joint.
Being overweight increases the risk of osteoarthritis in the hip, knee, ankle, and foot joints because extra weight causes more wear and tear.
Losing weight is about burning calories than you eat. That seems simple enough, but if we were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results—diets, pills or those weird fitness gadgets on infomercials that promise instant success.
To lose a pound of fat, a person needs to burn an estimated 3,500 calories over and above what a person burns doing daily activities. That sounds like a lot of calories and the person may certainly be unable to try to burn 3,500 calories in one day.
However, by taking it step-by-step, a person may determine just want he or she needs to do each day.
To avoid the risk of experiencing severe pain of osteoarthritis, especially among overweight people, here are some tips on how to lose weight effectively, in which a step-by-step process may be started.
1. Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100 percent accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
2. Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
3. Keep track of how many calories you eat. For at least a week, enter and track your calories online or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
4. Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR plus your activity calories, you're at risk for gaining weight.
If you happen to be maintaining such activities, the progress of osteoarthritis causing severe and unbearable joint pain such as on the hips will be lessen. It will prevent a person from undergoing a surgical procedure such as a hip replacement and spare them from the agony of what other several patients has experienced with the DePuy ASR hip implant which was recalled in 2010 after being reported as defective. To know more please check the DePuy Hip Recall News Center at depuyrecallnewscenter.com