May the "Force" be With You
January 7, 2004
By Fred Davis, MD
When it comes to our health and chance of living with little or no pain, a number of forces may be with us or against us. Heredity, genetics, communicable diseases, and unavoidable accidents are all examples of forces over which we have little or no control. There are other forces over which we have definite control, and these can make a huge difference in our well-being.
Gravity is a good example of an important force that can be used to our benefit or detriment, especially if we are overweight. Many of us in American today are 30 ponds or more overweight. This causes a major rise in health challenges such as adult-onset diabetes, cardiac disease, poor circulation, arteriosclerosis, high cholesterol, arthritis, acid reflux disease, snoring, and even early death.
In orthopaedic surgery the subject of size and weight is always a concern because we deal with the mechanics of bones and joints. Frequently bones and joints become painful or worn out just because of a person’s size. Naturally the heavier we are, the more pain is going to occur in areas that are already beginning to wear out. Surgery is also more difficult to perform in an overweight patient, and the operation also does not seem to work as well, or last as long, as in an average-weight patient.
Knowing all of these facts does not seem to make losing weight any easier. You may even feel frustrated by visits to your doctor if they tell you to “lose weight”, but not offer a real plan to assist you in making that happen. You may even leave their office with the impression they do not even believe you can gain control of you weight, or care.
Good news! Success in the arena of weight loss and control can be yours. Here is a formula for success in reducing the force gravity places upon us.
1. Develop a burning desire to lose a specific number of pounds, and maintain a goal weight. Choose a realistic date for when you want to achieve this goal. Write it down on paper!
2. Choose a mentor or coach to help you achieve your goal. Pick someone who cares, and agrees yours is a worthwhile and realistic goal. Try to find someone who has helped others achieve similar goals.
3. Also write down what you are willing to give up to achieve your goal. For example, too much of certain foods can keep you from your goal. Negative thoughts about your success can keep you from your goal. Excuses of any kind can keep you from your goal. And, bad habits can definitely keep you from your goal. Decide if you are willing to give up all the things you write down.
4. Develop, with the help of your mentor, a written plan of action that has worked for others. Follow the plan. It will work for you.
Having had conversations with hundreds, perhaps thousands, of patients in the past 30 years, I have noticed a common trend. I call this the “Yeah, But Syndrome”. We all seem to have a natural tendency to justify why things are the way they are by using the phrase, “yeah, but”. Success in the arena of weight control requires the elimination of this phrase.
The truth is often we simply need information we do not have and do not know we need. Through using the correct information, I am confident weight control is possible for all of us. For example, did you know one of the reasons people tend to gain weight is because they do not eat often enough? Eating six to nine times a day increases your metabolism and causes more fat to be burned than eating once or twice a day, even if you are only eating small portions. It is easier to lose weight eating the correct foods six to nine times a day.
Most people are trying not to eat too much fat. Certainly eating too much fat is unhealthy. However, eating carbohydrates causes storage into fat much more readily than eating fat. Frequent meals of nearly total protein (little if any carbohydrates) and moderately low fat will result in weight loss in everyone.
A moderate amount of exercise is extremely important in maintaining good health, flexibility of joints, and overall weight management. However, it is absolutely possible to lose weight even if confined to a wheelchair, as long as the right foods are eaten and eaten frequently.
Adequate water intake is vitally important to maintaining good health and weight management. Some people attempt to restrict their fluid intake in the belief much of their excess weight is carried in “water”. The truth is drinking water frequently in moderate amounts (eight ounces 10 times a day) will assist in losing weight. It is also a very healthy thing to do, especially if you have a tendency towards dehydration.
When you are involved in weight control and attempting to lose weight, it is unlikely you are eating enough essential nutrients. A weight control menu that eliminates carbohydrates is not a well-balanced diet. Therefore, anyone attempting to lose weight absolutely must be on nutritional supplements; including vitamins, minerals, and essential fatty acids. Finding a mentor or coach who is knowledgeable in nutrition can be a great asset to achieving your weight control goal.
If you have hip and knee joint disease, proper weight management is essential. For every pound a person loses in body weight, three or four pounds less weight are applied to a joint. Therefore, any weight loss is beneficial to the health of your hips and knees. For example; standing on one leg produces a huge amount of force on the weight bearing aspect of the hip joint. Placing a cane in the opposite hand and applying one pound of force on it eliminates four pounds of weight on the hip joint. Losing weight provides the same benefit.
The need to lose weight can be a very emotional part of your life. Find someone who cares and has the knowledge and desire to assist you in achieving your goal. And, may the “force” be with you.