So I have this knee condition that occasionally flares up on me. I haven't been to the gym all week as a result, and not only that, but my usual daily activities like housecleaning, walking the dog, all that, have been replaced by me lieing around on the couch or in bed with my leg propped up.
Ho much should I reduce my calories? I have been losing weight slowly but surely on 1800-2000 cal per day, but that was with a fair amount of exercise. I'm 5'4", 24 years old, and right now I'm at 155 lbs (I started at 170 back in mid June).
I was thinking of trying to keep it to 1600-1800 (even though the calorie count tells me my burn is 1800 for sedentary), that way I should at least maintain and maybe keep losing just a little bit. I'm going to start doing some training on my arms with my 5 and 10 lb weights I have at home... but I don't imagine I'll be doing a ton of that.
I'm feeling really bummed out right now too, because I may need more knee surgery and possibly even a replacement (and even if I don't need a replacement now, it's extremely likely that I will need one before I am 30). I've been enjoying what exercise I have been able to do, but right now it's all off limits, and probably a lot of it will have to be cut out in the near future. Having extra weight on me is also really bad for my knee, so weight loss is still something I want to work at.
Advice for my calorie intake?
a deficit of 500 calories I've heard is the best number. If your body burns 1800 daily on a no activity level then you can go down to 1300. Usually people burn 2000 and go down to 1500, so 1300 might sound low but if your burn meter says 1800 then use that as your guide. Any defecit is a good start.. even if its only -100.
Have you tried swiming or cycling? Both are relatively low impact sports. With cycling you do need to be careful and make sure your bike is fitted to you, and maintain higher cadence. A lot of runners pick up cycling in later years after their knees are shot from running.
Yeah I think swimming and cycling are going to be my options. I'd been doing elliptical trainer and rowing (no running). The only thing is, it's harder to get a good aerobic workout from swimming and cycling... just harder to get the heart rate up.
It is harder to keep your heart rate up but it is ten times better than lying down all day. If you can do some swimming or some elliptical training, try light activities for longer periods of time, just to make sure you're not putting your knee in too much stress. Swimming is def better tho for your knee, because elliptical requires you to put weight on your knee which may cause discomfort. I know of a lot of people who have turned to swimming for weight loss, and it has worked wonders. Also strength training your upper body for at least 10 minutes a day or more while you watch tv or just relax may be the best idea :) My dad also had an injury a few years back (back injury) and he was used to running every morning 40 minutes a day. The injury required surgery, and a rehab of a few months. The first 3 months he couldnt do pretty much anything. So he turned to dumbells and swimming in his pool for light exercise, and Im not sure if he gained weight or not or lost some, at least to me he looked pretty much the same after the 3 months were over :) so I bet it'll work just fine for you.
EDIT: For calorie comsumption, I wouldnt go as low as 1,300. Try 1,500 for the first week or so and see where that gets you (with the added lighter activities like swimming), just make sure that if you do exercise more, eat accordingly (even if its lighter exercise). Find out how much you burn in those exercises just to make sure you're not going too much under what you should.