This week the talk is all about how Standing Six Hours a Day Reduces Risk of Obesity by One-Third, thanks to an article on Mercola quoting research from the Mayo Clinic, Arizona State University, and Oxford University. Specifically, standing for a quarter of your day (ie 6 hours a day) reduces your risk of becoming obese by 1/3rd.
Weight, standing, and Plantar Fasciitis are connected for many people, and without the ability to stand and exercise properly, the cycle of weight gain and foot pain can become a vicious one. The question comes up often in my practice – if my weight causes my plantar fasciitis, but I can’t even stand without pain, how am I ever going to lose weight?
The following simple hacks will get you started on your weight loss journey. Once you start to lose those first pounds, you’ll flip the switch from a downward spiral, to a cycle of continuous improvement.
1 – Drink More Water
Water is the number 1 catalyst to weight loss. Drinking an extra 1.5 liters of water per day increases your metabolism by 30%, leading to an extra weight loss of 5lb per year, according to German researchers.
Not only that, but water carries nutrients into cells, and waste out – so the more water you drink, the less inflammation you’ll have in your body.
Water also helps muscles to contract and relax properly, so any exercise you are able to do will have better results, and your recovery will be faster. And of course many times when we feel hungry we’re actually thirsty, so water can help curb cravings too.
2 – Boost your Metabolism
It doesn’t have to be complicated – give your metabolism a nudge to wake up and start burning by going outside in the sun for 20 minutes a day, first thing in the morning. Let the sun shine on your face (using precautions if you live in a particularly sunny climate!). If you can’t take steps, just stand, lean or sit outdoors. But as your condition improves you can extend this to a 20-minute healing and relaxing walk.
Some foods are known to be metabolism boosters, so make sure to include these in your diet. They include ginger, which can be steeped as a tea, or blended into smoothies. Chili pepper is also known to help you burn more calories, and a fat burning supplement for weight loss like Capsiplex is also a good option at this early stage to get you back on your feet.
3 – Control Your Calories
While a calorie counting diet may not be the best idea for everyone out there, there’s a time and a place. If dropping a few pounds fast is what you need to get back on your feet, this is a good place to start.
Calculate how many calories you need to consume in order to loose weight – there are many websites you can use for this calculation. Most men will come out as needing about 2000 calories, most women around 1600. Now split that number into 4. If your number was 1600, then you will have 4 x 400 calories. The goal is to stick to 400 calories each for breakfast, Lunch and dinner, with 400 left over that you can split into 2 200 calorie snacks.
Another handy trick is to eat more vegetables. Not only will this give your body extra fiber and nutrition to reduce inflammation in general, but giving yourself a rule that vegetables must make up 50% of any meal or snack you consume will inevitably mean that you consume fewer calories.
Weight loss can be daunting, but these simple hacks will get you off to a very good start to help you get the upper hand on your Plantar Fasciitis pain.
studies – WebMD.com
nutrition – Mercola.com
fat burner – Capsiplexsportinfo.com