The physical drain of recurrent joint pain makes managing body weight a formidable obstacle.

But many physicians believe that back and joint pain simply goes away by losing weight. They unfortunately neglect to recognize that many of their patients have tried and failed, or have no idea where to start.

For starters, it’s a conundrum of the what came first (the chicken or the egg) variety. Is it your joint pain causing your weight issue or did your weight issue create a stress overload on your joints?

Maybe a little of both…

Research shows that micro-injuries (tiny injuries that add up over many times until you recognize it) lead to brain fatigue, mental stress, lack of energy, decreased muscle endurance, decreased activity levels, lower calories burned daily and the inevitable fat gains resulting in weight gain and retention.

The challenge of fitting into trendy active wear, and gradually losing the physical energy and strength that makes life exciting, serves as a catalyst for potential weight issues.

So what can you do if you’ve fallen into this all too common weight struggle?

Well, studies show that diet (the way we eat) is a key factor in regulating the caloric flow and balancing individual daily needs. This can mean that 2 people could be the same height and weight but have different caloric (dietary) needs because their body composition is remarkably different.

That’s because muscle is heavier and more dense than the same mass of fat. If one person has more lean muscle mass and the other more fat mass, then the leaner muscle body type can weigh the same as the heavier looking body type. Muscle also burns far more calories than fat, even at rest.

So now the question is—How do you get more muscle when your joints hurt too much to build it?

Well, did you know that certain foods also contain building blocks to build and repair lean muscle while improving metabolism for burning calories?

That’s right! Food can actually help you burn more calories.

Here are a few:

• Grapefruit, for example, contains certain compounds that help your body use insulin more efficiently, which keeps your blood sugar in check and can also help burn calories.
• Berries, such as cranberries, strawberries and blueberries, have been found to reduce body-weight gain, inhibit fat accumulation, possess anti-inflammatory and anti-diabetic properties, and alter gut flora to inhibit the growth of harmful pathogens.
• Chia, a food that has been used for its medicinal properties in Central and South America as well as other cultures, can help prevent diabetes, obesity, and cardiovascular disease.
• Avocados have a rare combination of properties that contain high amounts of healthy anti-inflammatory fats, a decent amount of protein, tons of healing phytonutrients, and a magnificent amount of fiber.

So now that you have a handful of food items for your fat-burning toolbox, it's time to arm you with pain-reducing joint exercises.

Here's a list of exercises that magically burn fat without causing joint pain. They are scientifically proven to be low impact while helping you strengthen and stabilize your muscles, as well as aiding your flexibility so as to reduce micro-injuries in the future:

• Walking, swimming, pool exercises and bicycling are all low impact cardiovascular exercises that help increase your target heart rate and burn calories while toning muscle.
• If you are not quite ready for those exercises, then core strengthening with flexibility is a great approach to eliminate pain while burning those daily calories.
• Pilates, yoga, and tai chi are well known for their elements of dance and controlled martial arts movements that hone in on core muscles, energy and calorie burning throughout the entire body.

And there it is—a simple two-tiered toolbox to manage your weight effectively and keep joint pain at bay.

Stay tuned for a lot more to come in the upcoming weeks.
We have some exciting programs in the works that will help you reach your goals, keep you there, and avoid the dreaded YoYo effect of weight (or pain) loss and gain.

You'll be ready to enjoy all the fun and active things you’re passionate about as we push past this period of COVID isolation.

Reference:
https://www.womenshealthmag.com/food/g19991087/calorie-burning-foods/

https://www.healthline.com/health/osteoarthritis/arthritis-natural-relief#exercise