In our past two articles on our blog we have discussed ways women can lose weight as a conservative therapy to alleviate symptoms of urinary incontinence, such as urinary urgency, frequency, and leakage. These weight loss tips are useful for any woman who is carrying even a few extra pounds and who has urinary incontinence symptoms. Being even 5% overweight can worsen these types of symptoms, so dropping just 5 or 10 pounds could equal a lot of relief!
Be sure to read our last few blog posts if you are unsure why extra weight contributes to and worsens symptoms of women’s urinary incontinence. The short version is that extra weight between your collarbone and your pelvis puts pressure on your bladder and urinary system, which equals urinary urgency and possible leakage. This is true whether you are a new mom or a menopausal woman!
How to Slim Down Fast – 5 Simple Ways
Assuming that you have already committed to losing weight as a way to reduce or even stop your urinary incontinence symptoms, we have 5 simple tips on how you can slim down even faster. These tips enhance what you are already doing by eating healthy, staying hydrated, and getting some moderate exercise. These tips are designed to maximize the effectiveness of your weight loss plan by making a few tweaks.
Tip #1: Intensify Workouts
Whether you walk or visit the gym or do yoga at home, you can always take steps to make each workout a little more intense. Studies in exercise science show that short intense workouts burn fat faster than longer workouts that are slower and less intense. While you still need to get enough cardiovascular workouts to ensure heart and circulatory health, aim to intensify at least one or two of your weekly workouts.
For instance, if walking is your workout of choice, you can intensify each session by climbing a hill or two as part of your route. You can also take longer strides, walk off-road, or carry light weights to burn fat faster. By the same token, yoga does not have to be all about serene music and slow movements. Moving through certain poses–such as some forms of the Sun Salutation–can be quite intense. Or hold the Down Dog position for three to five minutes to really work your arms, core, and legs. If you are not sure which poses will work best for you, join a yoga class for a few weeks or months until you find a workout plan that is effective for you.
Tip #2: Eat Breakfast
While this tip is a no-brainer, a surprising number of women skip breakfast anyway. Nutritional studies demonstrate that eating a healthy breakfast keeps you full throughout the morning, and helps you avoid food cravings and snacking before lunch. A healthy breakfast, eaten within one hour of getting out of bed, also stabilizes your blood sugar, which provides you with plenty of energy all morning.
Tip #3: Sneak In Workouts
Instead of spending your energy figuring out how to sneak snack foods into your diet plan, focus on sneaking quick workouts into your day. Intense workouts do not have to be long in order to be effective. Spending just 15 minutes on your spin bike at home or speed-walking around the block between coming home from work and spending time with your family is all you need for your daily workout. You know your workout is intense if you are able to build up a sweat during that 15-minute period.
Tip #4: Eat a Bite Before Your Workout
If you find yourself fading fast during workouts–especially during evening sessions after work–try eating a small snack before you workout. Try eating a heaping spoonful of peanut butter or a few healthy crackers. Your snack will give your body some extra calories to fuel your workout, not to mention stabilizing your blood sugar so you feel enthusiastic about your exercise session.
Tip #5: Setup Rewards for Yourself
Without rewards, exercising and dieting can feel like one long jog down a dark tunnel–with no visible light at the end! Choose a reward that will really motivate you to stick with your dietary and exercise goals. For instance, if you absolutely adore Rocky Road ice cream, promise yourself a bowl of it when you have stuck with your program for 30 days in a row. Or if massage is more your style, buy yourself some time on the table when you have lost 7 pounds. Studies show that reward is an extremely effective motivational tool, so use it to boost your commitment to your weight loss program!
Beat the Leak with Weight Loss
While weight loss continues to be the most popular New Year’s Resolution, this goal is especially important for women who experience urinary urgency, leakage, or frequency. If you are overweight, shedding a few pounds will go a long way toward helping you “beat the leak”! Plus, you will be contributing to your overall health–and you will LOVE the way you look. Hopefully the five tips in this article will enhance your weight loss plan and help you slim down faster while getting healthier.
If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.