January Was Weight Loss Awareness month…and…

Do you ever feel you were born in the wrong era? For those of us who are “less slender”, living in the late 1500’s would have been our time to be appreciated. Rubenesque was vogue rather than statuesque.

For about 300 years, between 1500s and 1800s, body weight and volume, for both men and women was considered not only beautiful but natural. Girth had some correlation with worth, after all, if you overate it must mean you had the money to do so!

Here is the kicker, from the 1500s onward, till around the year 1800, life expectancy throughout Europe hovered between 30 and 40 years of age. You may have impressed your friends with your chub but didn’t live long enough to enjoy it. Google the artwork of the Rubenesque era and see that most of the subjects in the paintings were not smiling.

Aside from your New Year’s Resolution which may have come and gone by now, try being more mindful of your lifestyle and eating habits. Everyone seems to have an opinion and a book to sell it, but there are plenty of habits and changes in routine that are easy and the best way to achieve your goals.

Excess weight puts further stress on weight-bearing joints (the knee, the ankle). Additionally, inflammatory factors associated with weight gain might contribute to trouble in other joints (for example, the hands or feet).

Common sense says: burn more calories than you consume

If you want to lose weight, you have to change your diet.

  • Avoid foods that are high in salt and sugar.
  • Eat in so you can control your calories and portions.
  • Choose wisely- something sweet can be nutritious fruit with natural sugar.
  • Avoid processed foods.
  • Go for leaner proteins like turkey, chicken, or fish.
  • Not all carbs are created equal. Refined carbs (processed) are associated with obesity and metabolic diseases
  • Time your meals during the day, when your body has time to burn everything off.

If you want to lose weight exercise smarter, not harder

Try aerobic workouts doing things like jumping, sprinting, or lifting weights. High effort, small doses mean higher intensity which improves your metabolism compared to lower intensity workouts.

Work out with a friend for fun and support, it doesn’t have to feel like work.

Be consistent-. Make sure to work out at least 3-4 times a week for at least 45 minutes.

If you want to lose weight, rest

Try to get at least 8 hours of sleep and try to keep a consistent schedule. This will give your body the energy it needs and when you are sleeping, you are not snacking.

Use technology as a tool

Explore fitness, weight, food, and other trackers to make sure you’re getting the right balance using a food diary or one of the many apps.

Don’t stress the numbers

The scale can make you crazy, watch the changes in your body and you will be encouraged. Reducing your calories consumed and increasing your calories burned is a no fail solution.  Take weight loss one pound at a time.  If you want to lose a large amount of weight, that number may be intimidating and dooming you to fail.

Congratulations, you lost 7 pounds!  Now visualize carrying an Over Stuffer in your arms all day.  You just lost an Oven Stuffer! Every pound you lose is that must less strain, wear and tear you are putting on your joints, muscles, and organs. You will feel so much better if you lighten your load.

If you feel your weight has affected you, a visit to Dr. Marshall P. Allegra will help you isolate the problem and choose the best option for you.  He is a board-certified orthopedic surgeon in private practice in Monmouth County for over 25 years. As an expert diagnostician, Dr. Allegra can expertly determine the best treatment options to return you to your normal, pain-free life.