HELP- I'm so overwhelmed!!

So this is the beginning of my journey and it's off to a slow start. Here's some background information:

I'm in the USAF and have been for four years. Out of the four years, I've been completely sedentary for three of them due to an ankle injury, childbirth  and three surgeries. Currently, I'm recovering from my second ankle surgery. I should be getting my stitches out tomorrow.

Of course, in any military branch, you have to uphold certain physical fitness standards which is where the problems start. Obviously I can't do much now if I can't even walk so I decided to start dieting or as I like to refer to it as, altering my eating habits. I've never had to 'diet' before and even before now, I didn't look over weight nor did I eat excessively.

I'm feeling so pressured because I know that first sign of physical progress- BAM!- Time for a PT test and I know I won't be ready. Previously, I've had to beg my doctor to understand my injury and wave my PT test until I could have surgery. I had to wait about 7 months to have reconstructive surgery on my ankle. The whole time, everyone is pushing me to have another PT test. It was ridiculous... no one even thought about the possibility of FURTHER injuring myself by vigorous activities. It was tug of war with my doctor and humiliating that she couldn't be on my side.

I want to do everything possible to be prepared and quite frankly, kick that PT test's ass! I'm having problems setting goals though. I don't know how to set them when I don't know when I'll be able to walk or run again. I definitely think that I'll be able to be tested on push ups and sit ups before I can do the run but that will also be difficult because I don't know when my ankle will be stable enough to support my weight or if someone holding me ankle while doing push ups will hurt?! Ugh, everything is just up in the air. Where do I start? What can I do now?

Overall, I'd like to lose about 20-25 pounds. Currently I weigh about 155 so ideally, 130 would be awesome and I'd like to do this by January. Where do I start guys and for the first month, can I do this without any exercise?! I'm so overwhelmed!!!

Thanks guys...

Kate

You can definately lose weight without exercise, you just have to be VERY disciplined about your diet. But have you thought about less "traditional" exercises like yoga or calistentics? Also, I don't know if you have access, but exercising in a pool can be very good for people post injury! When I dislocated my knee, I was almost exclusively aqua-training because I couldn't handle the stress of a traditional workout. If you had surgery on your ankle, I would assume that you are, or will be soon, seeing a physical therapist. Ask her/him what good exercises are that won't compromise your recovery. Remember, it'll be hard at first, but be sure to separate what you CAN'T do from what is hard and what you don't WANT to do!!

Its all about the calorie deficit.  You don't have to exercise to lose weight, but its easier to lose weight if you do because exercise burns calories and increases your deficit.  Personally, I dont' even log my exercise, I just figure its a few extra calories burned.

I'd suggest you start by using the BMI calculator to figure out your burn rate, then set a calorie goal about 500 calories below that.  Then start logging everything you eat, being careful to weigh or measure everything until you get good at estimating the amount.   Its going to take you a while to learn what foods to avoid, and what foods to eat to manage your appetite, but you'll get the hang of it.  Eat mostly vegetables, whole grains, fruits and low fat protiens and you'll have a good start.

I'd also second what junebug16 said and try to find some sort of exercise you can do.  Working on your cardiovascular fitness is going to help you a lot when it comes time for a fitness test as well as burning calories, and you don't have to do it by running.  I've seen machines that are like cycles that you work with your arms, or you could swim, or maybe a rowing machine if it isn't too hard on your ankle.  Talk to a physical therapist or trainer.

Good luck!

You can do push ups without anyone holding your ankle. Plus I've seen the guys doing them with one ankle resting on top of the other. So maybe start now by resting your healing ankle over the top of the good one.

Have  you thought about biking? Or a stationary or recumbant bike? That would provide some aerobic exercise without the weight on your ankle.

Otherwise I echo what other posters said about swimming. I understand about not wanting to damage your ankle after all you've been through with it.

I totally get where you are coming from.  I, too, was injured on active duty.  I, too, had to deal with putting off the PT tests until I could heal - with mixed results.  I ended up with a second knee surgery from the running and that pretty much nixed it all for me, forcing me out of flying and finally into retirement.  Stick to your guns!

As said before, it is all about the calorie deficit.  It is uncanny how looking at the deficit each week and dividing that by 3500 calories manages to mirror my weight loss to within 10% +/- EVERY TIME!

Trick is you HAVE to measure and you HAVE to log in everything you eat.  EVERYTHING means everything.  Yes, even that little Hershey's Kiss!

Ramstein is a great base, and K-town is a fantastic community.  Once you are ready to walk a little, you have a lot more to look forward to.  I envy you!

Let me know if I can help in any way.

Dave

MSgt USAF (ret)

Thanks everyone for your support and suggestions! It's nice to have someone on your side.

Dave- I'm so glad that you can relate!! You must know exactly what I'm going through and what kind of ordeal this can be with profiles, doctors, testing, etc. I appreciate your support and I'll definitely stick to my guns!

Thanks for everything guys!

Kate