Being overweight tends to put a lot of pressure on many of the body parts, especially joints like knees, hips, back and the neck. Infact it is a fact that a force of about 3 to 6 times the weight of person is exerted on his/her knee while walking, jogging or running. Therefore the more the weight of a person increases, the more is the force or pressure on the knee which thereby leads to knee problems. Let’s learn more about the relationship between weight gain and knee problems:
Many population based studies have proved that being obese or overweight can lead to a problem known as knee OA (osteoarthritis). In fact one of the study also showed that obese women had 4 times more risk of knee OA than non-obese women and this fact is enough to indicate a strong link and relationship between weight gain and knee troubles. In the case of obese men, this risk factor is 5 times the risk factor of knee OA in non-obese men.
People in the highest quintile of weight of the body have 10 times more risk of developing knee problems when compared with people in lowest quintile of weight of the body.
Ways to Manage your Weight in Order to Prevent Knee Problems:
The best way to relieve yourself of knee problems is by reducing weight or losing weight. The following are some more tips and suggestions for managing your weight.
You must participate in moderate levels of physical workouts or activity if you wish to keep losing weight regularly and in the right manner. Start with 15 minutes of exercise and then progress onto 30 minutes daily.
The next step to lose weight is to cut back on the number of calories you consume per day. For this you can reduce the dietary fat and eat more of healthy food items which may cause weight gain such as unsaturated fats and complex carbohydrates.
Make sure that you make weight loss a priority in your life if you wish to relieve yourself of the knee problems that you are facing.
Some other ways to lose weight in order to cure or minimize your knee problems is to go for gastric surgery or pharmacotherapy.
Speak to your healthy nutritionist or weight loss guide in order get an effective weight loss program designed for yourself. He/she shall take into account your medical history and then give you a dietary plan.
For people who are into bodybuilding or muscle training, there are many set and recommended meal plans which can help them to build lean muscles and also pack in essential nutrients such as proteins and fats. A 3000 calorie meal plan is a popular meal plan which makes sure you get a lot of calories and promotes muscle and growth. This meal plan also enables you to burn fat as the foods included in this plan boosts your metabolism.
The following are the top 6 meals for a 3000 calorie meal plan:
Meal number 1
In this meal, you need 2 whole eggs which account for 160 calories, 5 egg whites which account for 100 calories, a bagel which accounts for 210 calories and cream cheese which accounts for 50 calories. The total caloric intake after having this meal is 520 calories. It also contains 40 units of protein, 42 units of carbs and 17 units of fat.
Meal number 2
This meal includes 8 ounces of cottage cheese which makes up for 200 calories, 1 serving of almonds which accounts for 161 calories, 1 banana accounting for 121 calories. The total number of calories in this meal is 482, total number of protein is 35, total number of carbs is 47 and total number of fat is 20.
Meal number 3
The third meal in this meal plan comprises of 8 ounces of chicken breast accounting for 255 calories, 1 serving of brown rice accounting for 220 calories, 1 sweet potato accounting for 103 calories. The total number of calories that you can get by having this meal is 578.
Meal number 4
The 4th meal which is a part of this 3000 calorie meal plan consists of 2 scoops of protein powder accounting for 240 calories, 10 ounces of skim milk accounting for 100 calories, 1 banana accounting for 121 calories and 1 tablespoon of peanut butter accounting for 97 calories. The total number of calories is 558.
Meal number 5
This meal has 348 calories of grilled salmon, 103 calories of sweet potato, 50 calories of salad and the total caloric content which this meal comprises of is 501 calories.
Meal number 6
The last meal comprises of 180 calories of protein powder, 10 ounces of skim milk making for 100 calories, and 97 calories of peanut butter. Total number of calories in this meal is 377 calories.
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