Day 3

[healthylass]

I am eating healthier but have problems moving my legs so cannot really go out for walk, or use step machine which helped loads in the past so feel bit deflated how I can burn of this weight without doing much exercise.

[andrewleeone]

We all need to do things in stages. Just start with matching your calorie intake with your activity levels . Eat better and you'll start to lose weight anyway. Move as much as you can around the house. Just do what you can and enjoy doing it!

[Dave1961 25kg]

I was listening to a podcast last night, the first of many in this series

cutthefatpodcast.com/1/fat-...

And they were talking about the basic building blocks for losing weight.

When they got to the exercise part I was surprised to hear them say that they believed strength training should come BEFORE aerobic exercise when you first start to diet.

It actually made sense because spending some time on strength training prepares your muscles and ligaments and tendons for the onslaught of aerobic activity. Trying to go from zero to a 100 overnight is often when people who are no longer 21 can injure themselves so strength helps to avoid that.

The other plus for strength training is that it increases your metabolism more effectively than any other food or activity known to man.

If you can gain 5 pounds of muscle mass - which should take no more than 2 months if you work at it consistently - you will burn an extra 250 calories a day just sitting in a chair - this is the equivalent of a 30 minute work.

Considering you are not able to move around a lot strength training might just be the right thing for you at the moment.

Check out the podcast for more details.

Also I was at a residential bootcamp several years ago - it was a real mix of people and there was a lady in her 50's who had injured her knee.

While she couldn't move very much she could participate in boxing. This uses primarily upper body and is GREAT for aerobic activity.

[Carolee13 in reply to Dave1961]

You're so right Dave. Useful info about building muscle too

I have to work on my strength because of having arthritis and it definitely helps.

[MrSpigit]

This is not as good an answer as everyone else's on here, but it's the one piece of information that helped me the most.

My body burns 1200kCal per day by just maintaining the organs, breathing and the like. Over the last 9 weeks, I have found that by restricting my diet to 1300-1400kCal per day (with no exercise) I have lost 1 - 1.5lb a week, every week, without fail. I know this will continue until I start to become a normal weight again (I'm guessing BMI 26?).

The point is, at BMI 26+ and at 1300-1400kCal the weight will come off regardless of how little activity you do. Even sleeping burns 300kCal! As the weight drops off, hopefully your mobility will improve as everything gets a little easier/lighter making conventional exercise more possible. In the meantime, you could presumably add weight training (say dumbbells?) if you wanted to speed the process up a little...

I hope that has helped you in some way.

[Gonti 10 kg]

Hi healthy lass, there are so many benefits to exercise that it is worth persevering and finding something that suits you. You have had several long replies I hope you don't mind another one.

I also had to give up walking for exercise in January when I hurt my knee badly and I was really upset about it as I missed the exercise and I put on some weight immediately. To cut a long story short, End of February I joined the council gym and went to see a physio. The first few times I was going in with crutches. I started with lots of strength training using low weights and (crucially on the machines because free weights plus injured leg probably isn't great )and using the mats and trying to stretch and eventually onto the stationery bike. By May I felt confident enough to cycle outdoors -slowly, get in the swimming pool and start the NHS 12 week plan. I am still very fat -always far fatter than anyone else in the gym 😁but I am after six months much more flexible, much stronger, a far better swimmer and I have energy for everything and feel ok wearing sleeveless dresses for the first time in years. 🚲🚴🏊

[healthylass in reply to Gonti]

Thank for the reply certainly appreciate all the support have received. Seeing physio on Monday that deals with neurological problems so hoping he might be able to help. Well done on your achievements. It is much better to lose weight over longer term than short fix where you usually end up putting weight back on. You have made great steps over the months with fitness.

When you see your body changing and you feel healthier then that is the best reward you can have. Think this forum offers. fabulous support . Thanks.