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Being chubby can result in health problems starting from hypertension and heart disease to arthritis, gallstones and sleep deprivation. It can even contribute to foot problems in two ways.
First, extra weight contributes to common structural problems resembling heel pain and arthritis pain. Any foot condition is more painful the more weight you place on it. Second, extra kilos increase your possibilities of atherosclerosis, poor circulation, and diabetes — all of which may harm your feet.
If you cope with foot pain, your doctor may recommend medication or physical therapy. But if foot pain is slowing you down and also you're chubby, reducing weight may help put more spring in your feet.
No single weight loss plan plan is guaranteed to make you slim. But this three-pronged strategy for weight reduction may help:
- Be physically energetic. Aim for a minimum of half-hour of vigorous physical activity (like a brisk swim) or an hour of moderate activity (like a brisk walk) most days—if you need to shed pounds fast. But protect your feet with well-cushioned, supportive shoes. Exercise not only burns calories, however it also builds muscle — or a minimum of prevents muscle loss.
- Find a meal plan that works for you. Dietitians on the Harvard School of Public Health emphasize limiting consumption of refined carbohydrates (resembling white bread) and added sugars (soft drinks, candy, cookies). Instead, select whole grains and many fruit and veggies. Eat relatively little meat, especially processed meat. Use olive oil and other vegetable oils as an alternative of butter, margarine, hydrogenated oils, and other sources of saturated and trans fats.
- Be a defensive eater. Learn to stop eating before you are feeling full. At restaurants, avoid large portions, share an entrée, or go for an appetizer and salad as an alternative of an entrée. Share or skip dessert too. Look for hidden calories: For example, an 8-ounce glass of cola incorporates 100 calories. So does grape juice (even though it is healthier since it incorporates more nutrients). It is best to drink mainly water or seltzer, which has no calories.