Written by Georgie Nesbitt
Losing weight for your health:
Clients often ask our osteopaths about weight loss – either as part of their recovery process from injury or because it is something they are keen to peruse in order to have a better quality of life. There is no exact answer to this question as everybody is different but below are a few general tips and ideas on how to lose weight for your health.
EXERCISE:
Regular exercise is beneficial for both physical and mental well-being. The NHS recommends adults to do some form of physical activity every day. Exercise for at least 30 minutes a day – this can include strength training or cardiovascular training.
What is cardiovascular training?
Cardiovascular training raises your heart rate and makes you out of breath.
Examples include:
- Running
- Cycling
- Swimming
- Water aerobics
- Burpees
- HIIT workouts
What is strength training?
Strength training builds strength of muscles to improve balance and posture.
Examples include:
- Lifting weights
- Working with resistance bands
- Hill walking
- Bodyweight exercises
Whilst cardiovascular and strength training are so important – it is also key to remember the benefits of stretching. Our Osteopaths often stress the importance of stretching to their clients as it not only keeps the body healthy but also…
- Improve posture
- Improves range of motion and prevents the loss of range of motion.
- Can decrease back pain
- Can prevent injury
- Can decrease muscle soreness.
These are some of the reasons why our osteopaths offer tailored stretching routines to individual clients in order to aid them in their recovery!
EATING:
It is so important that you support your exercise regime with a healthy and balanced diet as they collectively play major roles in the weight loss journey. We recommend:
- At least 5 portions of fruit and veg a day
- Eat high protein foods
- Choose unsaturated oils and spreads, and eat them in small amounts
- Choose wholegrain varieties of starchy foods
- Avoid foods overly high in salt and sugar
Following these steps whilst also being in a calorie deficit will enable you to lose weight steadily and healthily. Whilst also keeping the weight off for good!
DRINKING:
It can be easy to overlook but choosing healthy drink alternatives is the main component of getting a balanced diet. Many soft and fizzy drinks (including hot chocolate, coke and fruit juices) are high in sugar. Drinks that have a high sugar content are often high in calories and the higher the number of calories you consume, the more likely you are to put on more weight.
The most beneficial drink to consume is water as it is not only zero calories but also the most thirst-quenching drink. Water also provides no damage to the enamel on your teeth. The NHS recommend drinking around 6-8 glasses of water a day which is around 1.5-2 litres of water. Water has many benefits also for your health, some of which include:
- Normalizing blood pressure
- Flushing bacteria from your bladder
- Aiding digestion
- Cushioning the joints
These are some of the reasons why water benefits your health and why our osteopaths always recommend for patients to stay well hydrated throughout their journey with us!
SLEEP:
Sleep is another crucial factor for a happy and healthy weight loss journey. About 1/3 of your life is spent sleeping and it is impossible to survive without sleep. Our Osteopaths advise a decent night’s sleep before and after every appointment and preferably during the course of your treatment. We recommend a good rest for numerous reasons, not just weight loss, including:
- Have better attention and motivation.
- Be able to learn new information more easily.
- Maintain a healthy immune system and be able to cope with stress and moderate your emotions.
- Be able to cope with stress and moderate emotions.
- Perform better at work.
To conclude, “good health is not merely the absence of disease, but it is a sense of well-being physically, mentally and socially” WORLD HEALTH ORGANISATION
At Solihull Osteopathic Practice, we pride ourselves on offering quality and professional support to help everyone who comes to us achieve optimal health. Our practice operates in a safe and clean environment, offering osteopathy techniques and a holistic approach to wellbeing, to deliver the best results we possibly can for you.
You can book your first appointment online or can call our team on 0121 705 4499.