How Can I Lose Weight With Bad Knees
Losing weight can be a challenge for anybody, and if you have bad knees, you may feel like you cant do the exercises that lead to weight loss. However, there are plenty of weight-loss exercises that dont require high impact on the knees. The exercises mentioned in this articleyoga, Pilates, exercise biking, weight training, and water aerobicsare all great ways to lose weight. Walking is another alternative to running that many people forget to consider. Walking is easy on the joints and is a great source of cardio exercise. A weight loss plan should include exercises that burn fat and gain muscle. A combination of cardio and strength exercises, along with a healthy diet, will help you lose weight.
Worst Exercises To Avoid If You Have Knee Pain Or Knee Osteoarthritis
While it is essential to know the right type of exercises you should be doing to meet your fitness goals and not have any negative impact on your knees, it is also very important to know the kind of exercises you should be avoiding. If you dont know what you are doing, you might actually hurt your knees which are probably in a bad shape already. To help yourself, here are a few exercises that induce severe stress and strain on the knees. Make sure that you stay away from such exercises. Avoid running and high-intensity cardio. Exercises like full arc knee extensions, squatting, deep lunging, high-impact sports, plyometrics, and duck walks can take a toll on your bad knees.;
Losing Weight When You Physically Cant Exercise: Doreens Journey
Doreen Gee has enjoyed walking her entire life. Even into her 50s, she took almost daily jaunts in her hometown of Victoria, British Columbia. But everything changed as she approached 60. Severe osteoarthritis in both knees affected her quality of life, her relationship to her body and, especially, her weight.
The simple solution was that the closer she could get to her ideal weight before surgery, the better the potential outcome of her knee replacements would be. The easy answer was changing her diet if only it were easy. She admits she was not into dieting, but the time had come to take it seriously. She first learned about MyFitnessPal by way of the Arthritis Society, a Canadian nonprofit organization devoted to patient education.
When she started tracking her calories and exercise, she couldnt even walk a block due to severe pain in her knees. Within weeks of sticking to a restricted-calorie diet, she shed some of the weight and felt better physically and more motivated psychologically almost immediately. Steadily, she began losing 12 pounds per week.
For the remainder of 2014, she diligently followed the program and became instinctively aware of what foods were best for her body and for weight loss. Recording my meals helped me stay accountable, she says. It works like clockwork. If you stick to the program, the weight comes off. Its that simple.
You May Like: Can Ankylosing Spondylitis Cause Knee Pain
Bad Knees Heres How To Get Fit At Home
When planning your at-home workouts, remember to keep one thing in mindInstead of worrying about what you cant do, focus on what you can do. This is the key to your success. If you have bad knees, you will want to focus on low-impact exercises that dont put too much strain or pressure on your knee joints. While this may rule out traditional exercises like running and jumping jacks, you can still get a good workout with other effective exercises. Implementing good technique and form, you will see the fitness results that you want to accomplisheven with bad knees.
What We’ll Cover
The good news about exercise is that you can completely customize your workout routines to achieve your goals, while also acknowledging your limitations. Having bad knees should not stop you from getting fit. When exercising, safety is the most important rule, and there are plenty of low-impact exercises, such as Pilates, yoga, and water aerobics, that will avoid hurting your knees, as well as other body parts. Notably, you can do all of these exercises at home.
Target The Fat In Your Knees
You might have heard spot reducing doesnt work but this isnt totally true. Yes if youre really overweight and try to just do leg presses to get rid of your leg fat then its not going to work . Thats because you still have too much fat on your body.
The trick with targeting stubborn fat is to lower your total body fat and then add in exercises for your knee area. By lowering your total body fat youll then be able to tone up these stubborn areas with lean muscle. But if you just lose weight by cutting calories then this stubborn fat will never go away.
Ideally, women should have a 20-30% body fat or maybe even less . If youre not sure of your body fat then use a smart scale or have it measured by a local personal trainer. The smart scales arent totally accurate but theyll give you an idea of your progress. Unfortunately, your body tends to lose fat slower in these stubborn spots. But youll get better results the more progress you make with lowering your body fat and target toning the area.
One of the best ways to target stubborn fat is to exercise while fasted. Intermittent fasting is one of the best ways to burn fat on your body . Studies have found working out fasted produces more fat burning in the body . Adding in ketones to your diet while fasting can also accelerate your fat loss . Just like the keto diet, they signal for your body to burn more fat stores for energy. I take Keto Elevate in the morning with my coffee.
Best Knee Fat Exercises
Also Check: How To Avoid Knee Replacement
Ways To Lose Weight Around Your Knees
Many factors can affect the appearance of your knees. Extra weight, sagging skin related to aging or recent weight loss, and decreased muscle tone from inactivity or injury can all affect the appearance of the knee area.
While no specific technique can target knee fat alone, there are ways you can lose fat throughout your body and many exercises that will help improve the function and muscle tone of your legs, and therefore your knees.
Lying Hamstring Stretch With Resistance Band
- Lie flat on either the ground or a mat with the legs fully stretched out.
- Place the strap across the ball of the right foot and hold the strap in both hands.
- Keep the left leg extended on the ground with the foot flexed, pushing the thigh and calf toward the floor.
- Slowly extend the right leg with the foot flexed. The right leg should be straight with a slight bend in the knee, and the bottom of the foot should face the ceiling.
- Gently pull the strap until there is a slight tension in the hamstrings.
- Hold the stretch for 10 to 30 seconds.
- Repeat two to four times before switching to the left leg
If you do not have a resistance band, you can still do this stretch without it . Here is how:
- Lie flat on either the ground or a mat with the legs fully stretched out.
- To stretch the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.
- Hold the stretch for 10 to 30 seconds.
- Lower the leg and switch sides to the left leg.
- Hold onto a counter-top, wall, or chair back for balance.
- Bend your knee back by grasping your ankle with one hand.
- Pull the ankle gently toward your glutes as far as you can comfortably.
- Maintain this position for 30 seconds before returning to standing position.
- Repeat this 3 to 5 times with each leg.
You May Like: Does Meniscus Surgery Lead To Knee Replacement
Increase Your Protein Intake To Lose Weight With Bad Knees
High-protein diets and weight loss often go hand-in-hand. Protein is one of the best weight loss foods you can include in your diet. First, it keeps you full for longer. A breakfast high in protein has been shown to reduce overall calorie consumption by as much as 400-calories per day. Thats just by eating high-protein food such as eggs at breakfast.; Second, your body requires more energy to burn protein than any other food group.
It is recommended that adults aim to eat at least 45g to 56g of protein daily. To ensure that youre getting enough protein in your diet, always include high-protein foods in all your meals. Start your day off with some overnight oats with milk or yogurt, add in a scoop of protein powder. For lunch opt for a lean cut of chicken breast to accompany your roast potatoes. For dinner, maybe some salmon or tuna?
Can You Train With Weights If Your Joints Hurt
Weight training offers some unique benefits:
- you can target almost every major muscle while avoiding problematic areas
- strength training makes your joints and connective tissue stronger
Provided theres no pain, training with weights keeps your joints healthy. Lifting heavy stimulates human growth hormone production. HGH is responsible for bone and connective tissue growth and repair.
Even if you have bad knees, you still benefit from training your upper body. You may even find that there some lower body exercises you can safely do. Compared to cardio, lifting offers more variety in terms of exercises and equipment.
The downside is theres a notable learning curve to it. Poor technique can turn any exercise into a hazardous activity. Also, there are too many options. It may take a while to find what works for your specific problem. For best results work with an experienced coach.
Also Check: Why Do The Back Of My Knees Ache
Walking In The Swimming Pool
Target Quads, glutes, hamstrings, calves, and knee extensors.
Pool Condition Warm water pool
How To Do
Sets And Reps
Do 2-3 sets of 15 reps of forwarding and back steps each. Practice this once per day under the supervision of your physical therapist.
Pack Each Breakfast With Protein To Help Lose Weight With Knee Osteoarthritis
Americans are good at eating enough protein and fiber for lunch and dinner: a salad with grilled chicken, a turkey sandwich with a side of slaw, meat loaf with veggies.
But breakfast is where many fall short, says Lauren Harris-Pincus, RDN, a registered dietitian nutritionist in Green Brook, New Jersey. Bagels, croissants even healthier oatmeal have nowhere near the 20 to 35 grams of protein per meal that are recommended and that keep us feeling full, she says.
Her go-to: overnight oats, which she makes by filling a jar with oats, plain Greek yogurt , a tablespoon of flavored protein powder, chia seeds, and fruit, then letting it soak overnight in the fridge. By switching up the fruits and the flavor of the powder , she gets variety in her daily oatmeal.
Also Check: What To Do About Runner’s Knee
Seek Out Some Physical Therapy To Lose Weight With Bad Knees
A professional is better-abled to guide you on matters such as; how much exercise you should do and the best types of exercise for you. This is especially important if you plan to lose more weight over a long period. This might not be necessary if you plan to lose 10 pounds in 5 weeks. However, if you weigh 250 pounds and want to lose weight, you should seek the opinion of a physical therapist.
Low-impact exercises such as water aerobics, walking are good for bad knees. With a physical therapist, you will learn best tips on how to avoid injury, what to do, and what not to do. All important factors you need to know to avoid any injury.; This way you dont have to worry that youre overworking your knees or working out the wrong way.
Link With Metabolic Syndrome
- cardiovascular disease
- other health issues
These all form part of a collection of conditions known jointly as metabolic syndrome. They all appear to involve high levels of inflammation, and they may all influence each other.
Theres growing evidence that OA may also be part of metabolic syndrome.
Following a diet that reduces the risk, which helps slow the progression of metabolic syndrome, may also help with OA.
This includes eating fresh foods that are high in nutrients, with a focus on:
- fresh fruits and vegetables, which provide antioxidants and other nutrients
- fiber-rich foods, such as whole foods and plant-based foods
- healthy oils, such as olive oil
Foods to avoid include those that:
Also Check: Why Is My Knee Joint Hurting
Lose Weight With Bad Knees
To lose weight with bad knees, combine a proper diet plan with the right type of low-impact exercises. Besides, the good news is that you can also lose weight without exercise.;We now know that its much easier to lose weight with a proper diet than it is to burn off extra calories from the wrong food.; If you choose to work out, choose low-impact exercises that wont irritate your knees further.
This includes using elliptical machines, water aerobics, or walking.; Most of your work will revolve around changing your diet for weight loss. Make changes such as; creating a calorie deficit with your diet, choosing low-impact workouts, monitoring your diet, increasing your protein, vegetable, and fiber intake, and planning your meals. In this post, we share how to implement these changes to lose weight with bad knees.
Please note that this post may contain affiliate links. Read my full disclosure;here.
Increase Your Vegetable Intake To Lose Weight With Bad Knees
Adding vegetables to your meals is a great way to ensure you always feel full and satisfied. What makes vegetables so great for weight loss is the fact that theyre low in calories.; Eat as much as you want, enjoy a second serving without having to worry about extra calories. These add a good amount of volume to your meals.
You never have to feel like youre starving in your attempt to lose weight. Also, theyre high in fiber. Choose vegetables such as; spinach, kale, celery, lettuce, etc. A good weight loss tip is to ensure youre eating enough is to fill half your plate with vegetables. This way, veggies take up the most space on your plate compared to other food groups.
Recommended Reading: How Long Is Full Recovery From Total Knee Replacement
Prone Straight Leg Raises
These help with knee pain and work out your glutes and the muscles in your lower back.
- On a yoga mat, lie face down on your stomach with your legs straight out behind you with your head resting on your arms.
- Engage the glute and hamstring in your left leg and slowly lift your leg as high as you comfortably can without causing pain.
- Remember that your pelvis should not lift off the floor.
- Hold your leg in this lifted position for 5 seconds before slowly lowering it.
- Rest the left leg for 2 seconds, then repeat.
- Do this 10 times before switching to the right leg and repeating the process.
Losing Weight When You Have Arthritis
Arthritis pain may slow you down, but it doesn’t have to be a barrier to losing weight and feeling better.
Losing weight is challenging for many people, but it’s even more daunting if youre living with painful arthritis. Carrying extra pounds can have a big impact on how you feel. Being overweight also puts you at greater risk for arthritis; government figures estimate that about 36 percent of obese American adults have this condition.
Its quite clear that being overweight is a major risk factor for arthritis, says Robert H. Carter, MD, deputy director of the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
More weight puts more pressure on your joints, and extra body fat increases inflammation in the body. Inflammation is associated with both osteoarthritis and inflammatory arthritis , Dr. Carter says.
Plan Your Diet Around Inflammation-Fighting Foods
Choosing the right foods to add to your diet and getting some exercise can actually help reduce inflammation, bringing relief from arthritis symptoms while you lose weight.
Nutritionist Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, has rheumatoid arthritis and knows first-hand how foods can have a powerful effect on arthritis symptoms. I know that when you follow and maintain a healthy diet, youre healthier and more flexible than people who dont make changes, she says.
Heres what to put on your plate:
You May Like: What Is Runner’s Knee
To Take Your Fitness To The Next Level
Are you serious about getting the best out of your training sessions?
You might be a fit for the Fitness Mastery mentoring program. Here’s how to apply:
Step 1 – Book a Free Assessment CallThis is a complimentary session where we will talk about your goals and tell you what you need to get there.
Step 2 – If you’re a good fit to join our mentoring program you will be invited.