The slimming journey: How to feel better and reduce pain when overweight

I hit a top weight of 315 pounds many years ago. Through healthy diet, exercise and a lot of trial and error, I managed to slim down to 205 pounds. My weight loss journey is nowhere near complete, but I must live in this overweight body until the weight gradually sheds and I reach a normal weight. Making simple changes in my diet habits and lifestyle are enough to ease the pain of being overweight.

Why does it hurt to be overweight?

Every dieter understands the risks of being overweight. Carrying extra weight increases the risk of type 2 diabetes, high blood pressure and heart disease, according to the U.S. Department of Health and Human Services, but there is also physical pain. Extra weight adds pressure to feet, joints and muscles. Diet and exercise is the first step in reducing body weight and alleviating these pains, but the process is slow, which means the body stays overweight for a long time before moving into a normal weight range. Dieters may grow tired of the aches and pains of being overweight and believe they can simply eat what they want instead because the pain doesn't change after significant weight loss. This is the wrong idea.

How to reduce the pain of being overweight

Inflammation is a common symptom of being overweight. Legs, feet, hands and joints become inflamed from constantly holding extra weight. An anti-inflammatory diet rich in fruits, vegetables and omega 3 fatty acids naturally fights inflammation. Skip the trans fatty acids and high-sodium diet foods as these can cause inflammation and swelling.

Reduce back pain by strengthening back and abdominal muscles. Back pain is commonly caused by an imbalance between abdominal and back muscles. When back and abdominal muscles are strong, back pain may disappear leading to a happier, healthier weight loss journey.

Wear clothes that fit well

Being excited about losing weight is a crucial part of the mental aspect of weight loss. Buying a size or two smaller is an important celebration of weight loss, but buying clothes that are too small can cause physical pain. When purchasing pants, use the sitting test to gauge fit and comfortability. Some pants fit perfectly when standing, but cause stomach pain when sitting. Tight pants can cause tingling thighs, heartburn, back pain and fainting, according to Wellsphere. Shirts and blouses must also fit well. Cuffs that are too tight can cut off circulation to the arms and hands causing pain.

Dealing with the mental pain of being overweight

Not all pain associated with living overweight is physical. I have days when I do not notice any body changes and those are the days I lean on family and friends for help. Talk to someone you trust about your weight loss journey and the feelings you have regarding failure and progress. Take before and in progress pictures and compare the pictures. Sometimes the biased eye of the dieter hides true physical changes, but pictures tell the entire weight loss story.