During the festive season it’s easier to put on the kilos than take them off and the impact a few extra kilos can have on your body can stay with you. With end of year celebrations, family and friends gatherings, Christmas day, Boxing Day and New Year there’s countless opportunities to over indulge or drink a little too much and before you know it you’re shopping those New Year’s sales for bigger pants.
Overeating and weight gain can lead to a risk of developing osteoarthritis, a common joint disorder that can stem from wear and tear on the joints. Excess body weight can put additional stress on weight-bearing joints, such as the knees and hips as well as additional complications related to inflammation in the body.
According to Harvard Health Medical School when you walk across an even surface, the force on your knees is the equivalent of 1½ times your body weight. This means a 90kg man will put 135kg of pressure on his knees with each step. At an incline this pressure is even greater: the force on each knee is two to three times your body weight when you go up and down stairs, and four to five times your body weight when you squat to tie a shoelace or pick up an item you dropped. Therefore the more weight you put on the more load your body must sustain to carry out normal day to day activities.
Tips to avoid weight gain over the holiday season:
- Try not to lose weight over Christmas – maintain not gain, be realistic
- Watch the portion sizes of your meals. One day of over eating won’t make you gain weight, but a whole month of over eating can.
- Don’t finish everything on your plate, if you’re full stop eating.
- Eat before you go. Many events only serve canapés which can be full of saturated fat and sugar. Eat a small healthy meal before you leave.
- Pick a health option to take to family events or BBQ’s (fresh fruit patters, summer salads and lean cuts of meat).
- Stay active. If your normal routine is impacted by facility closures, enjoy other recreational activities such backyard cricket with the kids, taking the dog to the beach, bush walking or tennis.
Make a realistic goal this festive season and try to maintain and not gain.
Shona Hill, Practice Manager(Nutritionist) - Back In Motion Clayton
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