Overweight? Tips to change your habits

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Overweight? Tips to change your habits

Working as a physio at Compass Physio Castlecomer, allows me to see a lot of people from all walks of life with different health challenges. Our goal as physios is to identify the cause of the musculoskeletal problem and address it, rather than treating the symptom. For example, your inner knee pain could be coming from your weak gluts or poor foot position rather from the knee itself.

Over the last 5 years I’ve become increasingly aware, that a common cause of people’s musculoskeletal problem is being overweight and/or a lack of exercise.  Imagine the back ache if you had to carry round a backpack with an extra 5kg in it all day. With clients overall health and well being in mind, here are 5 simple tips to help weight loss and promote healthy eating. (Please note, I’m not an expert in weight loss – for a personalised weight loss plan you should see an accredited dietician). Regarding exercise, just start moving and if you can work it into your daily routine you are more likely to stick to it.

  • Portion size, invest in some measuring cups and kitchen scales to properly measure the food as directed on the package. This will help with planning your food and will also reduce waste. You do not alway have to finish what’s on your plate. If you feel full, don’t try to force the food down.  Only eat when you are hungry.

  • Eat less processed food – the more processed food we consume the more sugar and additives are taken into our bodies. This added sugar requires an increase in insulin production to process it, which in turn leads to an increased risk of high blood pressure and diabetes ( even skinny people need to watch out for this).
  • Mix it up – be more adventurous with your food. If it wasn’t for my wife I’d still be eating bacon and cabbage! A varied diet will help you explore new and nutritionally quality foods which your basic diet may not have, eating more fruits and veg will also help
  • Drink more waterdrinking more water will help you digest your food better and keep you hydrated. It will also give you a sense of feeling full if you’re struggling to make it to dinner time. If you don’t like water, add a slice of orange or lemon to it. Cut out the fizzy drinks which are full of sugar (even the diet ones are full of artificial sweeteners).
  • Don’t go shopping when hungry or hungover When you’re hungry or hungover decision making is impaired and we tend to make poor food choices. Make a list and go shopping without young children, if possible. Supermarkets are designed for kids to put pressure of parents with clever marketing displays.

Diets have been proven to have poor long term effects as once the weight is lost, there is a tendency to revert back to old habits. A small change can make a big difference over time and have a lasting effect. Maintaining a healthy weight is important for your well being and can help prevent many health complications in the future.

I personally believe that if you want to lose weight you need to start with your plate and the choices you make. If you think you may be overweight there is lots of information on here http://www.hse.ie/eng/about/Who/healthwellbeing/Our-Priority-Programmes/HEAL/

To make a physio appointment click here or call 056 4407995

Colin Phillips

Chartered Physiotherapist
Compass Physio Castlecomer

2018-01-16T11:46:54+00:00

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