For starters, did you know that 1kg of extra weight places 3kg extra pressure on your knees? When you consider how many steps you take each day, the link between your waistline and joints starts to become clear!

Secondly, if you are overweight you are more likely to develop arthritis.  What does this mean for your joints? Arthritis related problems include pain, stiffness, inflammation and damage to joint cartilage and the surrounding structures.

The bones that meet in your knees are covered with cartilage which helps to keep everything working and running smoothly. However, carrying too much extra weight puts extra force on this cartilage and makes it wear out quicker.

Did you realise that excess weight also hurts your back? Carrying too much weight, especially around your waist, causes extra pressure and force on the spinal column, leading to disc degeneration and lower back pain.

Is it time to reduce your waistline? Here are five tips to help get you started.

  1. Eat breakfast – breakfast kick starts your metabolism and helps you to burn more fat.

  2. Drink water – water also helps to boost metabolism and can reduce hunger levels by filling your stomach.

  3. Cut out the sugar – sugar not used for energy is stored as fat and can add to the fat around the waistline.

  4. Go wholegrain – switch from white to wholegrain when buying pasta, rice and bread. Wholegrain is slow release and keeps you fuller for longer.

  5. Add some protein – add protein such as lean meat, eggs, nuts, dairy and fish to every meal. Protein also keeps you fuller for longer.