Hey everyone! I am new here and I need some advice. I am in my early 20's, short and quite over weight. I have a degerative hip condition which means I currently need new hips, a skin condition which is again painful and restricts my leg movement and arm movement and asthmatic. I am really not made to move. I am still able to walk unaided but not for very long or far before my body starts to scream at me. I can't really take any stronger painkillers as I need to still be able to focus on my work. I work 40+ hours per week, shift work with a 2h journey each way. I do not get a lot of time to myself. I spend quite a lot of time on my feet with my work and I alway run out of steam.
I want to exercise but I can't seem to find anything that I can do that doesn't exacerbate my conditions . Pilates and yoga do not go with me. I love swimming but it flares up my skin condtion leaving me further unable to move much. I do back and leg strengthing exercises but I don't feel any stronger.
My meal times are pretty restricted due to my work schedule. Normally I will try to eat something on the way to work or at work before I start. At lunch I always try to include some fruit and either a salad or sandwich. Afternoon I will eat some more fruit and then dinner when I get home which is usually very late or unpredictable which is something I can't control. Again I will include veg, meat and carbs in forms of mainly pasta or rice.
I don't eat much during my days but always seem to gain or just maintain. Rarely lose. I don't go for junk food nor take outs, only on social occasions. I have tried a few things but nothing seems to work and moving is getting harder (doctor's say it is not because of my weight) but the weight does not help I am certain.
I am not on any benefits and can't really afford my local gym (£50+ a month). Not that I would get back early enough to use it. I am at a loss. I want to make a positive change but I do not know what I can do.
If anyone know of a food and excersise plan that has worked for them who also has limited mobility I would greatfully appreciate the advice.
Sorry and thank you for reading my long post.
Written by
Yaya-itsu
To view profiles and participate in discussions please or .
Hello Yaya-itsu and welcome to the Weight Loss Forum
Firstly, you don't need to exercise to lose weight, although there are many benefits, fat loss depends upon eating fewer calories. I also have limited mobility, and like you, ate sensibly and didn't eat rubbish. Yet still the weight crept up. It's very easy to overeat by small amounts every day and therefore gain weight, but it's also easy to cut a few hundred calories out and reverse the trend.
Working long hours doesn't not make it easy, but many of our members are in a similar position and successfully lose weight 😀
Here are a few suggestions on how to get the most out of the forum. Please note if you are using the new HU App many of these features are not available so I suggest you use the full website version.
The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you
Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news
Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for
Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate
The forum also have group weigh-ins every day, as well as a new Daily Diary, if you wish to take part. The posts can always be found in the Events section on the 'home' page
You'll notice a grey box next to people's names, these are achievement badges, and as a new member you have a 'Newbie' badge. We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too. If you have any questions please just ask
I have a degenerative lower back problem that means I have limited mobility. If I walk too far, or stand still, or carry uneven bags of shopping, my back is screaming. Usually for days. I don't take the painkillers I've been given, I've learnt to manage my condition. When that fails I go to the chiropractor for some "manipulation".
In order to do strength training I bought some resistance (stretch) bands online and follow a 20 minute youtube video 2 or 3 times a week. Any of the exercises that make me uncomfortable I either leave out or use a lower resistance. I also cycle a bit, it is low impact and because I bought a "beach cruiser" I'm sat upright with no pressure on my lower back. I get a lot of looks when I pass people on my commute. I'm 98 kilos on a strange looking bike and passing skinny people on their racers.
If I were you I'd try and cut out carb rich food like rice, pasta, potatoes, bread etc. If you do eat them, then go for the wholemeal verions. They release sugars more slowly and the body doesn't turn them to fat so readily. There are a few here who follow the paleo diet (look it up) and have had good results without calorie counting.
I cannot emphasise how important it is to keep a food diary. It will be an eye opener and a good motivational tool to control your eating.
Try to make your meals smaller, and more often. Is it possible to have a quick, healthy snack mid-morning and just before you leave work? These will help you feel sated through the day and also help to keep your metabolism up. Protein is very good for filling you up. It's also necessary if you do strength training in order to build up your muscle mass. Lean protein is best (like chicken, fish, beans).
Make sure you don't cut out too many calories else your metabolism may slow down and you won't lose any weight. It may seem counter-intuitive but eating less calories can lose less weight than eating more. The NHS BMI calculator is a good way to see how many calories to eat each day.
I've joined one of the weekly weigh-in groups on here. I get good support and no admonishment. It's brill.
There will be ups and downs. Every time I feel down I pin the tape measure at what my belly was when I started (111cms) and put it around my belly. I then see what I can fit in there. Currently it's both hands, comfortably.
Don't ever apologise for asking for help, we're all here to offer and look for support.
There is a great example on the forum who you Amy be able to relate to, She has limited mobility and has lost a serious amount of weight. Look up the posts for Pineapple27 - (I hope she doesn't mind), but she is awesome...
See what you think, she is so friendly and helpful as are all on here.. but sometimes we need to see the results of someone who has walked the walk and has the freedom to talk the talk.. Many fit that criteria on here, so enjoy the forum, you will get more from it as you include yourself more in it.
It's only the top bit which looks like an advert if you want to buy a printed booklet, if you're on an iPad like me that's all you see initially but if you scroll down all the content is freely downloadable
For food - I am not an expert, BUT (1) it seems you are not eating enough, so your metabolism slowed down and thinks is in starvation. Try to increase protein and healthy fats during the day, so you will be able to control your evening meal more. Recently I was told that too many fruits are not good as well I like and can recommend an apple with 1-2 tsp of peanut butter. Cottage cheese with radish. Add plain yoghurt to your fruits. Eat salads with protein (eggs, can of tuna, feta / mozzarella cheese, cooked chicken, cooked or fried on coconut oil prawns), avocado (for healthy fats), seeds (e.g. sunflower, pumpkin). Eat nuts as snack. As much as you can, avoid eating just before going to sleep. If you have microwave at work, maybe just take a lunch box and have your main meal during the day. Try to divide the calories more equally over the whole day.
For movement - try isometric exercises (you can do them almost everywhere). If you cannot afford gym, try some workouts from youtube (research well, I like FitnessBlender, as they have many free workouts also without equipment, for different levels of fitness and different length of time). Try doing more upper body exercises while seated to give your legs and hip some rest. Any exercises for core, e.g. this one:
You can also try exercise called stomach vacuum, it concentrate on transverse abdominis (muscles under "six-pack" abs). I think any kind of exercise will help you to loose fat, as increased muscle mass increase resting metabolic rate, so you burn more calories.
However, there are people who lost weight even if they cannot move due to different kind of immobilities and illnesses.
Good luck! You can do it! Slow and steady, and you will see results. Be aware that it takes time to see them. Try measuring yourself (hips, waist, chest) and do before picture. You can do up-dates of those e.g. every month. Measure yourself in the morning, before breakfast It may give you more optimistic results, as smaller amount of muscles weigh the same as quite a big chunk of fat, so you can even see in the beginning that the number on your scale could go up. Be consistent and you will see the results
Looks good, my daily target for carbs is 120g per day, and only 35g of sugars. I am meeting that most days. I'm alsomaintaining the RDAs for fats and blown them for proteins, trying to reach a ratio around 40% carbs, 25% fats, 25% proteins and 10% fibre
My goal is to lose the calories associated with carbs, but increase muscle mass so I don't have to spend huge amounts of cash on new clothes.
Coming to your post late, as just back from 2 weeks hols!
Firstly, please forget about the exercise. Far more important to concentrate on a few other key areas first (in my view... hope you don't mind my suggesting!)
I started my weight loss journey in 2012, size 24, weight 14 stone. I'm 4ft 9" tall and have a disability (Thalidomide) which has meant I have no hip joints at all - my femurs are shortened by about 20cm each side and are attached high up to my pelvis just with muscle, tendons and skin. At a recent appointment with a hip specialist at the Royal National Orthopaedic Hospital in Stanmore was amazed that I had any mobility and was speechless at the range of movement that I DO have in my hips and legs!
I also had a serious RTA in 2002 when I broke my tibia/fibula close to my ankle joint, so my already limited mobility was reduced to virtually nothing for 4/5 years. I ended up having an ankle fusion in 2005.
Here are some past posts I've made which you might find helpful.
You CAN make a difference quite quickly by looking closely at how many calories you consume. I now realise that I was eating way more calories than I needed for my small stature and activity levels. It took over 2 years, but I shifted 4.5 stone. Got to 9st 3lb at my lightest - now 10 stone. My journey wasn't always easy. I have learned so much along the way. I am able to do some exercise now, but nothing strenuous (Pilates, stretches) and I do my exercise more to alleviate pain then to earn calories.
If you are resident in the UK - please do consider whether you want to continue working at this kind of level! It sounds as though lack of time is a big problem for you, as well as inability to move because of pain.
From what you have described, you may well be entitled to Disability Living Allowance (now called Personal Independence Payment) and you are entitled to this whether or not you work? It is based on the effect your disability has on your ability to carry out activities of daily living and your mobility. PLEASE CONSIDER SERIOUSLY APPLYING! It could enable you to reduce your hours perhaps? Happy to give you more information on this if you would like me to?
Looking forward to supporting you as I am able to!
I'm a citizen and the likelihood of less hours in my field of work is unlikely at the moment and I wouldn't be able to afford it. I have thought about apply for PIP but I find the paperwork intimidating. I tried going to citizen advice bureau but they weren't very helpful. I mentioned that I wanted to apply to my Gp and he said he would fully support me if required. Just I also live split across two locations pretty equally which makes it more confusing for me when applying.
How did you manage to keep your energy up when you reduced your calories? I don't feel like I eat too much. I do feel I have a carb heavy diet on my dinners though mainly because it's cheap and filling. I do stick to the recommend portions though for one person according to the packaging.
To keep up energy, I avoid carbs (bread, rice, pasta, wheat products) and sugary foods and snacks. I eat plenty of protein and fats (full milk yogurt, cream cheese, oily fish, salmon, chicken, avocado, olive oil, nuts and seeds, pulses - chickpeas, beans and lentils. I agree with much of the advice that IgaT gave you about the types of foods you might want to go for? I love a snack of peanut butter (100% peanuts, no added palm oil) with a sliced apple.
I avoid "low fat" products as these are usually full of artificial sweeteners. Would rather have a smaller amount of foods that are nutritious and taste good!
I know what you mean about the application forms for benefits. I believe the PIP form is 74 pages long!
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
I like and can recommend an apple with 1-2 tsp of peanut butter. Cottage cheese with radish. Add plain yoghurt to your fruits. Eat salads with protein (eggs, can of tuna, feta / mozzarella cheese, cooked chicken, cooked or fried on coconut oil prawns), avocado (for healthy fats), seeds (e.g. sunflower, pumpkin). Eat nuts as snack. As much as you can, avoid eating just before going to sleep. If you have microwave at work, maybe just take a lunch box and have your main meal during the day. Try to divide the calories more equally over the whole day.
Aghh just ruined my diet yet again!!!
Advice/Help
Looking for help and advice
Help! Cold weather hunger!
Trying to lose weight & feeling hungry after smaller meals. Advice please
