I have issues with my feet. I have tight achilles tendons (and hypermobility syndrome,) which causes me a lot of pain, and my last physiotherapist said it's unlikely to improve dramatically unless I lose weight.
So, I'm trying to think up exercises that I can do, that aren't as strenuous to my feet as the walking exercises I relied on years ago.
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Though, I've heard exercise has little to do with weight loss for those my size, so perhaps I'm better off just waiting to see if I can get myself to a lower weight, before trying out exercise.
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Just doing what I can while I wait on all the (bariatric and eating disorder) referrals, to be honest.
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DiZia
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You're right, exercise only plays a small part in weight loss but it has many benefits of its own. Is there anything here that you could try? healthunlocked.com/nhsweigh...
Meanwhile, what have you decided to do about your diet?
What foods do you enjoy? Can you think up some meals without bread, potatoes, pasta and rice? Do you think you can overcome some of your "don't likes" if it means a healthier you and weight loss?
From my experience, eating this way is very filling, It's just that we're so used to having mounds of white carbs on our plates that it looks a bit daunting at first.
I'm looking into bread and rice alternatives. I'm definitely open to changing my diet. But, the information and ideas are a bit overwhelming. I'll start with looking into things I can have with my curries and chicken other than rice and bread.
I have my curries with more curry Some people do cauliflower rice, or a bed of shredded veg but I just put more veg in. For your chicken, extra veg in place of potatoes.
Do have a look at carbdodging.com and dietdoctor.com (if you haven't already) for recipe ideas. It can be a bit overwhelming when you realise that most of your familiar meals have to be jettisoned.
I would try to avoid sauces and curries precisely because they're normally eaten with carbs. Honestly, a curry just isn't a curry without rice, and it'll feel disappointing. Try to extend your horizons and you'll be surprised how rapidly your body adjusts - and you'll be pleasantly surprised at how filling it is. Bear in mind that you just eat until you are full - there are no portion sizes. Most people find it hard to get their heads around that, but the point is that your appetite will be able to gauge the right portion sizes when it's being given proper food on a regular basis.
I'd also add: don't worry if you find out that you're doing it wrong! A lot of people make some mistakes (especially during the initial "keto" phase) and think they've ruined everything. It doesn't matter in the slightest. Just make the corrections and carry on. It will work.
Anyway, as to your original question: lose weight first. Do try to keep active in whatever way you can, but the risk of doing yourself further injury with "exercise" is just too high at the moment. LCHF works very reliably, so by the six-month mark you should be able to think about exercise again.
Here's a basic tikka masala sauce that you can add any fish, veggies, or meat to, DiDiZia.
Finely slice two onions, 4 cloves of garlic, 1 - 2 red chillies and the stalks of a bunch of fresh coriander.
Put into a large frying pan with a good glug of olive oil and fry for around 20 mins, or until golden, stirring regularly.
Add 1 level tbsp ground coriander, 2 level tsps turmeric and 1 heaped teaspoon each of paprika and garam masala. Cook for 2 mins.
Add and toast 6 tbsp ground almonds.
Pour in 2 tins chopped tomatoes and 300 mls stock (veg, or chicken) and simmer for 5 mins.
Stir in 2 x 400g tins of coconut milk and simmer for 40 mins. Stir occasionally and season to taste.
Add whatever ingredients you like to this sauce, stir through some natural yoghurt and garnish with fresh coriander leaves.
I hope this makes things easier for you, especially if you make big batches and freeze
I have my curries with cauli rice, which is easy peasy to make, especially if you have a food processor. Chop up the leaves too, for a really pleasing green colour and mix with chopped broccoli, for more of a veggie kick. Put it in a bowl, add some salt, cover with cling film and cook in the microwave for 5 mins.
I have my curry chicken with salad and loads of vegetables it’s such a good eating plan (LCHF) I love it first diet that works for me. Good luck in you weight loss journey 🌻
Indoor swimming is now open and very easy on the feet. If that makes you nervous try cycling or anything at all that keeps you moving, e.g. gardening. Whilst it won't massively increase weight loss it will tone you up and you will look and feel better.
If indoor swimming is allowed again maybe you could look for water aerobics, it's gentle on your joints etc and really good.
Another thing, exercise bands which you can use on the upper body, you can get lots of exercises using them on YouTube.
Hi DiZia . The others are right about weight loss being more to do with what you eat, but you are right in thinking that exercise is very important. Why not Google "chair exercises"? Or you could try this website : bhf.org.uk/informationsuppo.... It is important to build up and keep strength in order to stay fit and mobile, whatever your weight. So I hope trying something like this will help.
I posted this a few days ago some of which might be of use, or give you some ideas. You could also look at You Tube and search chair yoga, chair exercises, there should be some great stuff there.
Hello DiZia and good to see you back with us 😊. I had to lose weight for health reasons and lost weight with very little exercise. As I got lighter I could move more, but still cannot do as much as others. It can get a little overwhelming can’t it? You absolutely need to get the eating right, this link might help with food choices healthunlocked.com/nhsweigh...
With regards to exercise, Swimming is excellent but not always the most convenient. The link BridgeGirl has given is also helpful. What worked for me was doing little an often, I started just 5 minutes three times a day, and built up from there. I have an exercise bike, but also do yoga and some Strength and Flex (see here nhs.uk/live-well/exercise/s...
Hypermobility is a tough one as you can easily slip things out of place. I have been trying a bit of yoga to help strengthen my core and do mostly on the floor which takes the pressure off your feet. You can build it up a bit at a time. Ask your physio department for help with exercises that are suitable. My physio said to practice the clam to strengthen my hip joints to alleviate pain there.
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