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Water Water Everywhere but not Enough
Drunk.
We are often asked about weight loss recommendations by our patients,
but even more frequently we advise people with injured or arthritic
joints to optimize their weight. The reason is
simple: the average person takes 2 million steps per year with an impact
measured at 1-5 times their body weight, depending on the height of the
step. If you lose as little as 10 pounds, your joint sees up to 50 pounds
less force per step, 2 million times per year. Ten pounds adds up to
an enormous impact.
So, how to lose weight? People vary. Schedules vary. Weight loss is
extremely difficult for some people and not a big deal for others. The
following describes our recommendations to our patients who are often
busy executives who travel and cannot control the meals they are served.
This works for us. Let us know if this works for you.
Weight Loss Target: 1 pound per week.
Steps:
- Drink and finish Two tall glasses (16 oz) of tap water before
lifting the fork at each meal.
- Eat whatever you like except desserts.
- Drink two tall glasses of water before bed.
- Do not eat between meals.
- Only drink water as a beverage during the day. (except when exercising
use isotonic fluid replacement drinks or Joint Juice)
- Drink a glass of water between any glass of liquor or wine. (So
if you empty your scotch glass, next is a glass of water, then another
drink.)
- Exercise one hour each day, seven days a week.
- Never, ever watch TV or read when exercising. You lose half the
benefit of exercise if you are not focusing on your body, heart rate,
sweat and exertion. By feeling the work out, you get the wonderful
addictive endorphins from exercise, you understand where your conditioning
limits are, and you are able to push through them the next time.
This program works because the water acts as a portion control device
limiting how much you eat by physical satiation rather than mental rules.
At first, this can cause frequent urination, but this gradually subsides.
The daily exercise builds an addiction, and eventually you feel bad if
you miss your exercise. The glass of water between alcoholic drinks reduces
your alcohol volume, greatly diminishing the caloric load and lethargy
of the next day. Try it for a month. Lastly, play rather than work out
whenever you can. Exercise is supposed to be fun, relaxing, and rejuvenating.
Working out somehow sounds like work. Sign up for sports teams, play
with friends, and join exercise groups.
Ultimately we find these tips help to optimize your weight, your fitness,
and your mind for a healthy and satisfying existence.
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Stone Clinic Podcast
The Stone Clinic is now broadcasting podcasts and RSS feeds. Podcasts
are audio files that users can subscribe to and download free of
charge to store on their computers or portable audio devices for listening
at their leisure.
The Knee Joint: Meniscus
Description:
Kevin R. Stone, M.D., discusses the meniscus: what it is, why it
is important, and what to do if you injure it. Followed by a
patient Q&A. 12:19 minutes/11.3MB |
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Tissue Transplantation: Safety
Description:
Dr. Kevin Stone is interviewed by Molly McCrae of CBS News 5 regarding
the safety, risks, and benefits of using donated tissue for transplantation
in Orthopaedics. 8:21 minutes/11.5MB |
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Top Questions About the Knee, Part I
Description:
Kevin R. Stone, M.D., discusses the top questions patients ask
about the knee joint: Part 1 of a 2 part series. 9:37 minutes/13.2MB |
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Top Questions About the Knee, Part II
Description:
Kevin R. Stone, M.D., discusses the top questions patients ask
about the knee joint: Part 2 of a 2 part series. 7:47 minutes/7.2MB |
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The Ankle
Description:
Kevin R. Stone, M.D., discusses the ankle, common ankle injuries,
treatments, and rehabilitation. Followed by a patient Q&A.
9:29 minutes/8.7MB |
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The Clavicle
Description:
Kevin R. Stone, M.D., discusses the clavicle, common clavicle injuries,
and treatment options. 4:27 minutes/4MB |
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Lower Back Pain
Description:
Kevin Stone at The Stone Clinic in San Francisco talks about some
common low back problems that we see, particularly in our rowers
and our cyclists. 4:58 minutes/4.5MB |
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