I have back problems. My last surgery was May of 2010, but before that I was given a total of 5 shots of steriods with a 9 month period. Since then I have gained 35 pounds and I am having a horrible time trying to get rid of the extra weight. Other than my walking for about 45 minutes to an hour every other day, and trying to eat sensibly, nothing seems to work. I've never had a major problem with weight before so this is really mind boggling. Please help!
Measurements The numbers on the scale don’t tell the whole story. Focus on body mass index (BMI) to get a better idea of your personal body composition. Your BMI is calculated by dividing your height by your weight. Healthy BMI falls between 18.5 percent and 24.99 percent.To find your BMI, use the National Institutes of Health calculator at nhlbisupport.com/bmi. Approximately 70 percent of U.S. men and women over age 60 have a BMI of 25 or greater. A BMI of 30 or greater is considered obese.
Another helpful measurement is your hipto- waist ratio. To calculate, divide the measure of the smallest part of your waist by the measure of your hips.
Men should be less than .95; women, less than .8. If the result is close to or above 1, the person is likely to have more belly fat. Excess fat around the waist, especially in middle age, becomes more dangerous as this fat, called visceral fat, puts pressure on vital organs
that are trying to metabolize food and take toxins out of the blood.
Research shows that even a few extra inches around the waist in middle age is a sign
of built-up fat and plaque in the arteries, increasing the risk of a heart attack.
Losing weight doesn’t mean you have to make big changes. Here are a few tricks that can help you cut hundreds of calories a month.
Check the serving size. Certain foods are packaged in amounts that you could finish in one sitting, but most of the time you shouldn’t. Check the line on the nutrition label that says, “Servings per container” and keep your consumption to just one serving.
Exercise less. It can actually help you lose weight. The catch is that you have to mix up your intensity by alternating between intense, 30-second bursts and 4 to 5 minutes at a moderate pace. Studies show that the short bursts lead to more fat burning than longer, lower intensity exercise. Drink cold water. The University of Pittsburgh Medical Center Weight Management Center found that drinking cold water burns extra calories because
the body actually requires additional energy to warm the water. When consuming a 12-oz glass of ice water, the body actually burns an additional 17.5 calories in digestion.
The basic concept of Peak 8 is to quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 20-30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8
GO to http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx
As you age, you burn fewer calories, so you need to cut out about 200 calories from
your daily diet when you turn 50. But that doesn't mean your appetite has diminished accordingly. To adjust, shift the staple of your meals from proteins (meat, eggs, dairy)
to complex carbohydrates (fruits, vegetables, whole grains). “People in their 50s and
60s start to cut back on carbohydrates because their digestive system slows in middle age and they feel bloated when they eat them recognize that complex carbohydrates fruits or vegetables, [certain] nuts, beans are all foods that contain valuable nutrients, B
vitamins, and fiber. Although they might make you feel
bloated at first, they are actually going to keep your system going.” Try this: Reverse your
meals. Instead of a big dinner every night, make it a hearty breakfast, a medium lunch,
and a small evening meal. Another trick? Cut way back on sodium, which isn't just in the salt shaker.
Add these five foods and you’ll drop pounds even while you’re eating.
Cayenne pepper increases your heart rate and metabolism and allows you to burn calories faster. Other spicy foods can have a similar effect.
Milk is high in protein, which burns more calories during the digestive process than either carbohydrates or fat.
Protein also helps build muscle, which increases the body’s metabolism. Cinnamon reduces blood sugar while simultaneously increasing the
production of insulin buy Gia Cinnamon Bark capsuls at your health food store. The result? Less sugar is stored as fat in the body. Green tea promotes fat oxidation, which is the body’s way of breaking down large molecules into smaller molecules
that it can use for energy. Almonds are a nutrient-rich food,
which will help you feel fuller on fewer calories.
Thanks for you in-sight. My BMI is 37, in the last 18 months I have joined the obese over 55 crowd...not happy. I never had an eating problem, and felt my portion sizes when eating were not over indulging. Granted my exercise routines has suffered since my back surgery but the weight gain has taken on a very draining effect on me.
I've read the Peak article and viewed the video as you suggested; maybe I need to invest in a bow-flex type machine for starters, and see where it takes me. I am just a very unhappy person right now. My older system these day won't allow me to each spicey foods, which I use to love, but it doesn't like me, so that too I have to give up, but I'm trying to keep a positive outlook... Thanks so much for your time!
My second back surgery was to remove bone spirts that were resting on the nerves running down the right side of my body, cause servere pain and making it difficult at times to walk. The surgery solved that issue, but not the back problems of years of sendentary work. It not always easy to get up from my desk every 15-30 minutes. It's a job requirement to sit for long periods at a time. I try to get up every hour or so for about 15 minutes, but I also have a daily commute that most times is 45 to 60 minutes one way. Thirty plus years of that...you'd have back problems too! I've never had a problem with food, and I drink a lot of fluids daily. A far a pain midication, I take a prescription for pain, don't remember the name right now, and also advil at times. I'm also on simvastain, 20mg daily and PrimPro for menapause. Otherwise I've been pretty healthly until now, I feel so drained, but anyways, I will conquer this set back! Thanks for your time!
Thanks for your response, but have you ever had 3 shots of steriods injected at various parts of your body and two shots by epidermal administered within a 6 month timeframe? If you have not then maybe you need to retrack your statement and rethink you conclusions of telling me the significance of my issue.
I have never had a weight problem until now, that is not my issue...have a nice day!
Actually I have had steroidal injections administered. Many more injections for a longer period of time. Plus oral steroids. I am well aware of the undesireable side-effects of steroids. Steroids are not nice.
I stand by my statement that it is unlikely that three epidural injections are responsible for your weight gain.
I am simply trying to come to the defense of your physician, because I sense a potential malpractice issue coming up. Three injections, separated by time, are not likely to have systemic long-acting effects. Such treatment is reasonable under the so-called "standards of care".
I sincerely hope you ascertain the reasons for the weight gain.
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