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Weight

That excess weight you are carrying around could be contributing to your bone loss.

I know!  I know this is not what you want to hear, especially this time of year.  But being educated gives a weapon to help combat the eventual!

Too much weight can have serious side effects for most of us, since 75% of the American population is overweight or obese!  Diabetes, high blood pressure, heart disease, lung disease, sleep apnea are just some complications related to being overweight.  And now, thanks to recent studies, we can add bone loss and osteoporosis!

Too much weight can have a serious impact on bones, joints and muscles!

Every pound of weight gained puts an extra four pounds of pressure on knee joints.  Just five extra pounds is like adding 20 pounds to each knee.  This is like carrying 20 extra pounds around every day with each step!  No wonder we have so many people with knee problems!
And most people take 5,000 to 10,000 steps each day!  This puts a tremendous strain not only on our joints, but also our bones as well.  This extra strain increases friction and wear and tear on our bones, decreasing osteoblast formation (building up) and increases osteoclasts production (breaking down). Extra weight means increased acidity in the body, adding to this break-down of bone.
And to make matters worse, 60% of annual weight gain (weight gained over the entire year) occurs during the holiday season from Thanksgiving to New Year’s?   And did you know that the average weight gain gained during those the last 6 weeks of the year comes to right around 5 pounds.   And then most of us work the entire year to melt off those pounds we gain.  Some are successful at working it off, but most keep some of the added weight, with the average 1 ½ to 5 pounds of extra weight added each year after 40.

So what can we do?

I don’t recommend trying to lose weight over the holidays, but increase intentional eating and exercising.

Going on a “diet” usually increase your vulnerability to temptation when surrounded with your favorite goodies.

Instead, increase your daily fruits, veggies, and high alkaline foods.

Aim for 30 minutes of daily cardio and weight-bearing exercises.

And follow my healthy tips for after the holidays (coming soon).

WEIGHT

This is a loaded subject, as it seems most of us suffer with weight gain and the inability to lose.  And the Holidays don’t help, with all of the delicious treats and temptations seemingly everywhere.  Many of us just “give up” this time year with any weight loss attempts as we know that losing weight is impossible, and even “being good” is impossible with so many choices.  Many of us purposely chose to indulge.  It IS only once a year, right?

Did you know that 60% of annual weight gain (weight gained over the entire year) occurs during the holiday season from Thanksgiving to New Year’s?   And did you know that the average weight gain gained during those the last 6 weeks of the year comes to right around 5 pounds.   And then most of us work the entire year to melt off those pounds we gain.  Some are successful at working it off, but most keep some of the added weight, with the average 1 ½ to 5 pounds of extra weight added each year after 40.

It is a known fact that the metabolism begins slow down as we age.  At age 30, we begin to lose muscle, which burns more calories than fat.  Each year we lose about 3-5% of our muscle mass.  At age 50%  the loss becomes more significant each year after that, which is one reason why we complain about the rolls in the middle, and the inability to lose.  Exercising regularly and weight-bearing workouts help to keep our muscles fit.  But we have to exercise a lot to keep from losing muscle as we age.

There are a number of reasons why one can not lose weight, especially as we reach mid-life and menopause.  Losing weight is not always about how much you eat and how little you exercise, although this is a huge aspect of it.  When a client comes to me and wants to lose weight, and they have tried everything to do, but still can’t, then we look into other areas besides food and exercise.  Usually food sensitivities, parasites, bacterial infections, hormone imbalance and mineral loss is involved.  I run a series of Functional lab tests (depending on person’s complaints), and assess to see where the break down in weight loss occurs.

More on weight loss to come.

To Your Healthy Living,

Veronica Worley, FDN-P

Want to know if weight loss is contributing to your bone loss?  Do you struggle with weight loss, and just don’t know how to get rid of the excess.  If you are doing all the right things, and still are unable to lose that extra weight than something else may be going on.  Let’s chat and see if we can figure this out together.https://p.bttr.to/361E25K