Need Help with "Passive" Weight Loss--Read On,

Hi,

My name is Tracey and I am 35 years old.  I have been battling my weight for the last 14 years but have now reached an all time high for me.  I am about 30 lbs over my "ideal" weight according to BMI and my doctor.

Here is the kicker.  I also have two degenerative discs in my lower back which means that strenuous activity is out as well as anything that would keep me on my feet for more than 10-15 minutes at a time.  I need to lose this weight and 90% of it is belly. . .and I know my diet is one part, but I need help with exercise I can do in the meantime to tone what few muscles I have left.

I was raised on meat and potatoes (and that of course means gravy) so I have always been "misinformed" on what is healthy and what is not.  This site helps so much because I can see the grade for a food before I eat it. 

Appetite and impulse is another big obstacle for me.  Has anyone used any appetite suppresant etc that they really liked?  I work by myself so I can swing into a drive thru or grab a snack whenever I want. . .I need help feeling full.  I have just finally mastered the 64 ounces of water a day and although the running to the bathroom is a pain, I do notice I eat less.

 Please help--I am much too young to feel this darn old. . .and gross! =)

-Tracey

My mom also has degenerative disks......I am not sure about exercise but water aerobics might be something to look into. As for appetite suppresants I am not sure what works and what dosent but I think that lean protien is really filling......so is oatmeal or maltomeal.

Well, you found the best suppressant there is.  Water.  And congratulations for that, 'cause there're some still wondering if a pill is the secret to keeping grumbly tummies at bay.

Your diet is, for you at least, going to be a major part of your weight loss but there're still some exercises you can do that'll help get things going.

A lot of us here are meat and potatoes, and a lot of us still enjoy meat and potatoes.  It's about portion control and caloric-intake.  A calorie is a calorie is a calorie, and if you want to fill up on 1200 calories of strawberries or 1200 calories of pure sugar, it's still 1200 calories.  Sure it'll have some nasty side effects for you later, but it's still 1200 calories.

Don't rely solely on the grades of food, now.  Calorie-Count gives cabbage a lower grade than other green leaves because of it's sugar content, but you and I both know cabbage is healthy and yummy.  I'll take a bowl of low-grade cabbage over a bowl of high-grade lettuce any day, but I just happen to like cabbage.

The grades help, but don't completely rely on high-grade food.  You're not going to find a good ice cream at an A+, and I think ice cream is a necessity to eating better.  Don't stop eating those little things that you really enjoy.  If you're a choco-holic, eat a bit of chocolate every now and then.  If you completely restrict yourself from the things you love, you'll find yourself binging on them later and that can often set the mindset, "Well, I already ate one candy bar.  Might as well eat four more and start my diet tomorrow."  We've all seen it happen.

So start by working out your new eating plan.  Something that a lot of us here will do is divide up calories for meals and snacks.  A two hundred calorie breakfast, a four hundred calorie snack, a three hundred calorie lunch, and the rest for dinner.

By dividing up those calories and eating often throughout the day (snack time is the perfect time to munch of carrots or berries, low in calories, great for you, and you can fill up on them), you won't be as hungry by the time the next meal comes around.

You'll find that just by starting to adjust your eating you'll shed a few pounds.

Now, for exercises, since you can't do a lot of stressful exercises you can still do stretches, some pilates and yoga, and "physical therapy" exercises.  Put a can behind your knees and squeeze it.  Hey, it's exercise!  And it does help build up muscle in your legs.  If you're sitting on the sofa watching TV, squeeze your abs.  You know, suck it in.  Hold it for a few seconds, then let it out.  And do it again and again.  Before long you'll see a change in your stomach.

Use resistance.  Get one of those cool thingy-ma-bobs that you stick between your knees and squeeze.  It's not too much on the back and even ten minutes a day with that thing will have your thighs looking awesome in a few weeks.

The most improtant thing I can tell you is listen to everyones advice here.  Make friends.  Have fun with it.  Losing weight shouldn't be torture.

I have a couple of suggestions for you that may or may not be helpful.

First, have you looked into some hatha yoga workouts? All yoga poses can be modified, and you might find yoga to be a good alternative to more traditional work out routines. I'll second Alyssandra's suggestion of water aerobics as well--no stress to your joints and you can get your heart rate up at the same time.

Second, to really be successful in controlling your impulse eating you need to know exactly what you are taking in. I log everything I eat and I plan ahead. Consider doing the same, so you can stay in charge of your food plan.

Think of it this way--if you treated your finances the way you treat your food (with the impulse eating being the same as impulse buying), you'd be broke, bouncing checks and facing foreclosure on your house. Well in a sense that's what you are facing with your body--you've overdrawn your calorie account and you see the results on the scale.

So plan, plan, plan your meals. And if you know you are going out to eat, for example, then think ahead and consider what you can choose that you will enjoy and that will also fit into your food budget.

I do this, and I am able to have wine with dinner or a nice appetizer or pizza or whatever. The key is planning ahead--just as you would with a large purchase. You don't go buy a new car every day, right?

Good luck!

Well, I had a post already then my IE crashed.... and I see you've found some help already.

As far as exercise goes -- if you have access to a pool, you can try water-running.  It is a tremendous calorie burner if done correctly and places no stress on your back.  Of course, swimming is also great.

Many health clubs have an ergometer that is only used with the arms --like a bike that you pedal with your arms.  It seems easy but can really raise your heart rate.

Recombant stationary bike might also be an option.

With the "diet" -- cellulitedelight is right -- use the grades as a guide, not as your sole source of chosing your foods.  Learn what a balanced diet is (check out the library)

Good luck, and keep us posted

 

I can relate to being raised on meat and potatoes. I was raised in a household where there was 3 food groups and each meal must contain them. Meat, Bread, Potatoes. That was the food groups.

I have not personally used the product, but "The Bean" states, "takes the pressure off discs and nerves" and has some good reviews on walmart's website.

You might look into that.

My sister also has degenerative disks in her lower back, and she still manages to run 20mins a day, three times a week. Her pain runs from medium to mild though, and she has been seeing a PT (physiotherapist - not personal trainer) for about six months now. She has worked up to that run from walking and riding a recumbent bike for only 10mins every few days.

Have you considered seeing a physiotherapist? They can give you all sorts of stretches and recommend exercises that will help strengthen your lower back, making it easier for you to exercise on your own.

As for the nutrition, well.. I'm still working on that myself. ;) But this site has some great tools to help, and everyone on the forums is super nice if you have any more questions. Good luck!

I guess I should have included in my initial post that I also am VERY strapped financially from being unemployed for five months after my injury was exacerbated in May.  I am back to work now, but just catching up on all the medical bills etc.  So the Physiotherapist, yoga, and health club are certainly goals, but not a great solution for me in the here and now.

I am thinking I will do the Cabbage Soup deal again.  I have done that in the past with great results.  It is not a diet you can live by-by any stretch but a way to knock off a few pounds quickly and build confidence.  Right now I just have to get my pants to button again so I can go to work.  The last thing I can afford right now is a whole new wardrobe!

Do you have a DVD player or VHS player?

If so, then you can probably squeeze out the $10 or $15 for a workout video. That will get you going and not be an ongoing expense for you to worry about.

Can you swim? I sympathize with your problems  because my dad used to be a runner and its killing him now that he can't- he has the same type of condition! As well as super bad knees from years of running. But he joined a pool and started swimming every day and that really helps keep his weight down. Personally, being at college I have the advantage of having the school pools, but even so.. the Y usually has one right? I usually replace 1-2 days of workouts with swims per week. It's fabulous and supposed to be really good for people with back or joint problems so it's like... no impact... hhaha

Hope that helps? I also find any sort of excersize to be an appetite suppressant, so when I feel that old nagging urge again I go for a walk or even just take a lap around my apartment... just get moving and it helps me forget about eating temporarily!

I also have a degenerative disk in my lumbar region.  So did John Kennedy.  One thing that helps is strengthening the muscles in you back especially your lower back.  I think that you need to re-evaluate your position on exercise.  I suspect that you could benefit from working with dumbells or if you can't afford those, fill up some socks with sand, rocks, cement, whatever.

You should look into a recumbant bike, which would allow you to exercise in a normal sitting position.  You should also look into Pilates.  You can find helpful books in your friendly neighborhood library.  You might even be able to find some tapes or DVDs that you can borrow.

Portion control is important.  Several years ago, I dropped 20 pounds by severely cutting my calorie intake.  To a certain extent, practice helps.  Work up to or down to a good calorie level.  Include yogurt or Cottage Cheese and lots of raw veggies -- carrots, celery, squash, peppers, etc.

If there is a Y near you, they sometimes offer special programs with reduced fees to people with medical AND financial difficulties -- couldn't hurt to check it out.

some more hints on how to stay "fuller" longer:

Eat fiber-rich foods -- lots of whole grains, vegetables, fruit.  Beans are really very filling and pack a punch for really not too many calories.  Broccoli, spinach, asparagus and other salad greens are a staple at lunch and dinner.  Quesadilla's, wraps, and burritos made on LaTortilla Factory (or generic equiv) wraps -- how can you beat that?

Eat a little bit of protein, fat, and carbs at every meal -- the fat makes you feel good (provides a mouth feel most of us need) and combined with the protein helps to keep you satisfied for much longer than even the best whole grain carbs.

Drink lots of water throughout the day -- try drinking 6-8oz about 10-20 mins before you sit down to a meal.

It is purely anecdotal, particularly for non-diabetics, but I sprinkle a gram of cinnamon on my cereal every morning -- tastes great and if it really does work to keep my blood sugars steady -- all that much better.

Try a stationary bike, it will get your heart rate up, give you a good cardio workout without the impact of running or aerobics.

When I get hungry between meals, after I have had my snack, I usually drink some protein water. Kellog's/ Special K makes one called Special K2O and it comes in lemon, kiwi-strawberry, and tropical flavors. It can be bought premixed or in powder form that you add to a bottle of water. It is definitely an acquired taste that takes some getting used to but it definitely curbs the appetite, gives you protein and its only 30 calories per serving (and it can be added to your water). It has definitely helped me gear away from some of the high calorie/high fat snack foods ( I am down 21lbs since September)

You know, most libraries carry videos and DVDs these days.  You can rent yoga/pilates/workout vidoes for free.  Actually, a lot of video stores let you take those ones for free, too.