Knee Pain and Obesity: Is Skipping Meals Really the Answer?
"Knee pain? You need to lose weight." This is probably the most common advice given to patients—especially women—dealing with knee problems. But is it really accurate?
Rarely do we pause to ask: What are their dietary habits? Are they even eating enough to gain weight? How active are they truly?
Many women walk into my clinic saying, "We hardly eat anything. What more can we skip to lose weight?" That’s when I realized—it's not about eating less, it’s about eating smarter.
🌿 Should You Skip Meals to Lose Weight?
Yes, diet plays a crucial role in weight management. But skipping meals is rarely a healthy solution. In fact, it can have negative consequences, such as:
- Nutritional deficiencies
- Hormonal imbalances (affecting insulin, cortisol, leptin)
- Muscle loss instead of fat loss
- Brain fog, fatigue and decreased organ function
Our bodies burn calories even while we sleep. Depriving your body of nutrition can slow your metabolism, making it even harder to lose weight.
🧱 Let’s Talk Numbers
A typical Indian meal (dal, roti, sabzi) provides about 200–300 calories. Even with three meals, that’s around 600–900 calories/day.
But a moderately active Indian woman requires 1,200–1,500 calories/day, and men need 2,000–2,500. So if you’re already eating this little and still not losing weight, there may be deeper reasons.
🧬 Why Isn’t the Weight Dropping?
Some common reasons include:
- Genetics
- Hormonal Issues (PCOD, hypothyroidism)
- Vitamin & mineral deficiencies
- High Uric Acid levels
- Sedentary lifestyle and stress
Weight gain and knee pain are often symptoms of internal imbalances, not just outcomes of overeating.
🧠 What's the Smarter Way to Lose Weight?
Start with self-awareness and testing. Get your:
- Vitamin D
- Vitamin B12
- Calcium, Magnesium, Zinc
- Uric Acid
Correct these deficiencies first. Then move on to dietary changes that follow the S.M.A.R.T rule.
📅 The S.M.A.R.T Eating Formula
- S – Sustainable: Choose meals that are local, seasonal, and easy to prepare. Stick to food that your family eats daily. Avoid crash diets and trendy fads that are hard to maintain.
- M – Measurable: Be mindful of quantity. Don’t eat mindlessly or skip too much. For example, 2 rotis or 1 bowl of rice with dal and sabzi is enough for most people. Eat until you're about 80% full.
- A – Achievable: Don’t set unrealistic goals like losing 10 kg in a month. Aim to heal and get stronger. Plan meals that work with your daily life—not ones that keep you tied to the kitchen all day.
- R – Realistic: You know your own body. Choose meals that suit your preferences and tolerances. A positive mental state boosts endorphins and encourages weight loss. Chronic stress does the opposite.
- T – Time-Bound: Stick to fixed meal times. Your body runs on a biological clock. Delayed meals can confuse metabolism.
🌟 Why Skipping Breakfast is a Big Mistake
Many people start their day with tea and skip breakfast, thinking it will help weight loss. But here’s the science:
If you ate dinner at 9 PM and slept by 10 PM, your body burns calories overnight to keep vital organs functioning. By morning, you’re in a calorie deficit.
Your body is like a bank account. If you keep spending (energy) without depositing (food), you go bankrupt. Skipping breakfast means whatever you eat later only pays off this debt—not for new energy or healing.
A good breakfast replenishes your body and sets the tone for the day. Research supports that breakfast eaters tend to have better metabolism and energy balance.
🚶 Physical Activity: Small Steps Matter
When you're low on energy, you naturally avoid movement. But physical activity is essential. Nutritious, energy-rich meals can boost your mood and make you feel like moving.
More movement = More calories burned = Better joint and muscle function
You don’t need a gym. Try:
- Chair yoga
- SimpleStretches at home
- Household chores
- Short walks
Avoid painful movements but stay gently active. Walk smart. Listen to your body.
📊 Meal Planning Tips
- Reduce carbs if you're not very active
- Add fiber-rich foods: fruits, salads, leafy greens
- If uric acid is normal, consume protein (~1g/kg body weight)
- Protein helps muscle healing. Good sources: pulses, milk, paneer, nuts, mushrooms, chicken, fish, eggs
- Include spices, fruits, and veggies for vitamins and antioxidants
- Eat small, frequent meals for better digestion and energy
🙏 Final Thoughts
Stop punishing yourself. You are a queen, not a project. Your body is trying its best to support you.
Don’t starve it. Nourish it. Move it. Love it.
References:
- National Institute of Nutrition, India(Caloric needs data)
- Harvard Health Publishing – "Why breakfast may be the most important meal of the day"
- WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020
- Mayo Clinic – Effects of vitamin and mineral deficiencies on metabolism