Losing Weight to Save My Knees

by Surama
(Kolkata, India)

I was always complaining of leg and knee pain when I consulted an orthopedic surgeon. He suggested MRI of the spine and knee joint. But no abnormality was found and he suggested me to reduce my weight by eating healthy food.

I am 5 feet 4 inches tall and was around 70 kg. So I was advised to reduce weight that may subsequently diminish my leg and knee pain.

I took regular four meals a day. My diet was rich in fish, fruits and vegetables and certain nuts and seeds. I avoided processed foods and consumed eight or more glasses of water daily. Water is very essential as it lubricates the joints, helps in carrying nutrients and flushes out the waste product from our system. I avoided ghee, butter, and cream and substituted full cream milk with double toned.

My breakfast was heavy normally and included oats, cornflakes, toast without butter and fruits like apple, banana and papaya. I ate a bowl of any type of seasonal fruit that was available. Lunch was generally light and included rice/ Indian bread with pulses, vegetables and salad. In the evening I used to have one glass of skimmed milk with a fruit. I had an early dinner by 8 pm, which had chicken stew or baked fish, boiled vegetables with Indian bread. It is advisable to have the last meal two hours before sleeping.

The whole foods as in wholegrain or fruit are always a better option than gulping down fruit juices. Juices are devoid of fibers.

I followed this regimen regularly for six months. After three months my weight was reduced to 67 kg. But now after two years I can confidently say I am fit and healthy and weigh 63 kg.

It is always better eating healthy to lose weight rather than skipping meals, exercising and losing weight. The second type of dieting causes illness in the long run. My will power was strong and I was dedicated to my regular eating habit that kept me motivated. Today I can boast of a healthy mind in a healthy body.