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The link between weight and pain can be a vicious cycle, says Dr. Ren-Fielding. Extra weight can make you more succeptible to a painful injury that can make exercise difficult, which can lead to putting on even more weight.
To combat pain-related weight gain, Dr. Ren-Fielding suggests these tips:
1. Train with a professional. If you’re overweight and starting to exercise, begin by consulting with a trainer. An exercise professional can help you learn how to prevent injuries.
2. Don't ignore your pain. It will only get worse and make addressing it tougher. Plus, you don't just have to live with pain. Many conditions, like back pain, can be treated with physical activity—back pain can be improved with core strengthening and back exercises, says Dr. Ren-Fielding. (Try these Stretches For Back Pain to find relief.) Ask your doctor to refer you to a physical therapist who can design exercises for your individual pain needs.
3. Pay attention to your diet. If you’re injured and have to scale back on exercise, become more calorie conscious and keep a close watch on your portions and carbohydrate intake.
4. Get a good night’s sleep. Research shows that getting less than seven hours a night predisposes you to weight gain. Improving and increasing the amount of sleep you get it can help you get to a healthy weight—and stay there. (Not a great sleeper? Check out 20 Ways To Sleep Better Every Night.)
