Aa
Losing Weight when even walking is difficult.
Any tips on how to lose weight when you're dealing with MS symptoms?
I've been counting calories and I did join a gym even though all I can do is walk on the treadmill. (baby steps, it's better than sitting on the couch I figure) ;-)
So what are ways that you are able to lose weight?
I've been counting calories and I did join a gym even though all I can do is walk on the treadmill. (baby steps, it's better than sitting on the couch I figure) ;-)
So what are ways that you are able to lose weight?
From one fellow animal to another, I can tell you with a little dedication and few small changes, you can be well on your way to eating right and feeling great...and losing weight!
I'll preface all of this by stating that I am in no way a health freak. I grew up eating out at least three times a week, eating everything else out of a box, and eating whatever I wanted whenever I wanted. I did have to give up caffeine my sophomore year of high school because of my health issues, but that was pretty much the only healthy thing about me. I was very active in sports when I was younger, so I was in great shape...until I hit college. Hello 35 extra pounds in 2 years.
Then, about 6 months ago my health crisis hit a new high with cholesterol levels in the danger zone, and I was forced to make a life altering complete lifestyle change. Even though it didn't end up helping my cholesterol (genetics?), it was one of the best things I've ever done! I also LOATH cooking, so don't let that deter you if you do too!
Weight can be broken up (in my head) into three different categories: food, exercise, and other
Food: I went on the Mediterranean diet based on my doctors recommendation. What does that mean? It means its not a diet at all...it's a lifestyle. No butter or vegetable oil! No fried food. No fast food. I could have DIED! It's not that bad at all, though. Vegetable oil can be substituted with olive oil, and anything that you like fried (chicken, etc) can be grilled (I love my George Foreman!). You'd also be surprised how many spices exist (Mrs. Dashes grilling seasoning is my favorite) that act as an even tastier substitute than butter.
In addition, all bread has to be WHOLE GRAIN. Multi grain is different than whole grain, so mutli grain is better than no grain, and whole grain is best of all. You can buy pretty much anything you enjoy in whole grain (english muffins, bread, pitas, pizza crusts, pasta) and they make lots of chips with multi grains, which is better than nothing. If you test around you can definitely find a kind of pasta you like that doesn't "taste like cardboard" as most say. Plus, once you put sauce on it its hard to even tell. Plus, the things that you're family loves (Chinese food? Pizza?) can be made at home more healthfully really simply. Throw some vegetables and grilled chicken together and grill them. Buy a whole wheat pizza crust, some sauce, and some low fat cheese. They even make whole wheat flour, although I would do 1/3 of what the recipe calls for with whole wheat, and use regular for the other 2/3. It tastes really weird otherwise.
Now meat. Red meat is not the devil, but it should be consumed in moderation. The diet recommends once a month I think? But white meat is good to go. Ground turkey meat can be substituted into pretty much anything you'd put ground beef into (tacos, meat sauce, chili) and it tastes the same but is SO much better for you. The only difference is the color. Fish comes in here, but I'm not too big a fan so I don't do much with that.
There are also strict guidelines for the consumption of each food group. Whole grains once a meal (3 times a day), vegetables or fruits at every meal, and it should be about 1/3 of your plate, and the other third should be protein. (I may be slightly off on this, it's been 6 months since I read the guide).
I also eat an apple, some pretzel sticks, and a handful of nuts for a snack every day! Try and cut out the sugary cereals and at something just as sweet (like kashi go lean cereal)
You should also try to eat 3 smaller meals and snack throughout the day rather than eat just 3 big meals. It's also important to keep portion sizes in mind. You can eat the all the healthy food in the world, but if you're eating tons and tons and tons of it you're still going to gain weight.
I also find it so extremely helpful to plan my breakfast, lunch, and dinner a week ahead. I save so much money, and really stay away from temptations this way. And if you absolutely can't avoid fast food, get a grilled chicken sandwich (they have them everywhere) and at places like Taco Bell order off the healthier menu (Fresco)
Exercise: HATE HATE HATE HATE HATE it. But it's necessary. Try and force yourself to add just a few extra steps to your day (stairs if the elevator isn't medically necessary, putting something away instead of leaving it set out).
Also, I lift little hand weights sitting in my bed every other day. It feels so good, and I find that it takes some of my aches and pains away. I try to do yoga once a week, but I'm failing miserably at that. There is chair yoga as well, so that's an option for people with limited mobility. I also try and do sit ups while I'm on the couch watching my favorite shows.
I once heard that if you only allow yourself to watch pleasurable tv when you do some type of exercise, you begin to crave the exercise like you do watching the show. Interesting food for thought. I used to ride my bike to my classes, but once winter hit that was gone. It was a little rough on my body, but it felt good.
I really do hate exercise, but even throwing in a little something can be helpful.
Other: Drink water...always. Everything else is empty calories. If water boars you you can add flavors to it. Try and drink at least one glass as soon as you wake up (sleep really dehydrates you) and before every meal (sometimes the brain mistakes thirst for hunger). Take a multi-vitamin if at all humanly possible and it doesn't interact with your medicine. Same for Fish oil 1200mg a day. Sleep is also key, but we all know how rare that is.
Is it hard? Yes. Should you make all of these changes all at once? Absolutely not. Does it work? Heck yes! I've lost 10 pounds in 6 months and probably like 4-6 inches off of my waist (I have to buy a new belt). Do I live my life like listed above every second of every day? Absolutely freaking not. I indulge, take advantage of special occasions, and just have an off day every once in awhile. Should you pick some of the things that you like off of this list and try to implement them? I dare you to! I bet you you will start to feel better even a few days after you remove some of these things!
I can't believe you made it all the way to this sentence, but since you did I hope that means you thought it was helpful! Happy lifestyle changing!
I'll preface all of this by stating that I am in no way a health freak. I grew up eating out at least three times a week, eating everything else out of a box, and eating whatever I wanted whenever I wanted. I did have to give up caffeine my sophomore year of high school because of my health issues, but that was pretty much the only healthy thing about me. I was very active in sports when I was younger, so I was in great shape...until I hit college. Hello 35 extra pounds in 2 years.
Then, about 6 months ago my health crisis hit a new high with cholesterol levels in the danger zone, and I was forced to make a life altering complete lifestyle change. Even though it didn't end up helping my cholesterol (genetics?), it was one of the best things I've ever done! I also LOATH cooking, so don't let that deter you if you do too!
Weight can be broken up (in my head) into three different categories: food, exercise, and other
Food: I went on the Mediterranean diet based on my doctors recommendation. What does that mean? It means its not a diet at all...it's a lifestyle. No butter or vegetable oil! No fried food. No fast food. I could have DIED! It's not that bad at all, though. Vegetable oil can be substituted with olive oil, and anything that you like fried (chicken, etc) can be grilled (I love my George Foreman!). You'd also be surprised how many spices exist (Mrs. Dashes grilling seasoning is my favorite) that act as an even tastier substitute than butter.
In addition, all bread has to be WHOLE GRAIN. Multi grain is different than whole grain, so mutli grain is better than no grain, and whole grain is best of all. You can buy pretty much anything you enjoy in whole grain (english muffins, bread, pitas, pizza crusts, pasta) and they make lots of chips with multi grains, which is better than nothing. If you test around you can definitely find a kind of pasta you like that doesn't "taste like cardboard" as most say. Plus, once you put sauce on it its hard to even tell. Plus, the things that you're family loves (Chinese food? Pizza?) can be made at home more healthfully really simply. Throw some vegetables and grilled chicken together and grill them. Buy a whole wheat pizza crust, some sauce, and some low fat cheese. They even make whole wheat flour, although I would do 1/3 of what the recipe calls for with whole wheat, and use regular for the other 2/3. It tastes really weird otherwise.
Now meat. Red meat is not the devil, but it should be consumed in moderation. The diet recommends once a month I think? But white meat is good to go. Ground turkey meat can be substituted into pretty much anything you'd put ground beef into (tacos, meat sauce, chili) and it tastes the same but is SO much better for you. The only difference is the color. Fish comes in here, but I'm not too big a fan so I don't do much with that.
There are also strict guidelines for the consumption of each food group. Whole grains once a meal (3 times a day), vegetables or fruits at every meal, and it should be about 1/3 of your plate, and the other third should be protein. (I may be slightly off on this, it's been 6 months since I read the guide).
I also eat an apple, some pretzel sticks, and a handful of nuts for a snack every day! Try and cut out the sugary cereals and at something just as sweet (like kashi go lean cereal)
You should also try to eat 3 smaller meals and snack throughout the day rather than eat just 3 big meals. It's also important to keep portion sizes in mind. You can eat the all the healthy food in the world, but if you're eating tons and tons and tons of it you're still going to gain weight.
I also find it so extremely helpful to plan my breakfast, lunch, and dinner a week ahead. I save so much money, and really stay away from temptations this way. And if you absolutely can't avoid fast food, get a grilled chicken sandwich (they have them everywhere) and at places like Taco Bell order off the healthier menu (Fresco)
Exercise: HATE HATE HATE HATE HATE it. But it's necessary. Try and force yourself to add just a few extra steps to your day (stairs if the elevator isn't medically necessary, putting something away instead of leaving it set out).
Also, I lift little hand weights sitting in my bed every other day. It feels so good, and I find that it takes some of my aches and pains away. I try to do yoga once a week, but I'm failing miserably at that. There is chair yoga as well, so that's an option for people with limited mobility. I also try and do sit ups while I'm on the couch watching my favorite shows.
I once heard that if you only allow yourself to watch pleasurable tv when you do some type of exercise, you begin to crave the exercise like you do watching the show. Interesting food for thought. I used to ride my bike to my classes, but once winter hit that was gone. It was a little rough on my body, but it felt good.
I really do hate exercise, but even throwing in a little something can be helpful.
Other: Drink water...always. Everything else is empty calories. If water boars you you can add flavors to it. Try and drink at least one glass as soon as you wake up (sleep really dehydrates you) and before every meal (sometimes the brain mistakes thirst for hunger). Take a multi-vitamin if at all humanly possible and it doesn't interact with your medicine. Same for Fish oil 1200mg a day. Sleep is also key, but we all know how rare that is.
Is it hard? Yes. Should you make all of these changes all at once? Absolutely not. Does it work? Heck yes! I've lost 10 pounds in 6 months and probably like 4-6 inches off of my waist (I have to buy a new belt). Do I live my life like listed above every second of every day? Absolutely freaking not. I indulge, take advantage of special occasions, and just have an off day every once in awhile. Should you pick some of the things that you like off of this list and try to implement them? I dare you to! I bet you you will start to feel better even a few days after you remove some of these things!
I can't believe you made it all the way to this sentence, but since you did I hope that means you thought it was helpful! Happy lifestyle changing!
COMMUNITY LEADER
Me again, I spoke to hubby about this last night and he said the first thing he recommends is to get rid of the scales, use a tape measure instead. When he first started he was obsessed with the scales, he was measuring his waist etc too but he was overly focused on what the scales said and sometimes those numbers got into his head space. He's sure he would of again given up, if not for the measurements that proved to him that he was indeed shrinking, the scales didn't tell the full story but the tape measure couldn't lie to him.
I'm not totally up on the why but his trainer has him drinking or eating protein after a work out and just before he goes to bed, its something to do with feeding the muscles to help with muscle recovery and it aids with burning fat and not the muscle. I'll try and get more info on it because i think it might be a good thing to do for MSers.
We did have a laugh regarding the exercising part, he was giving me a long list but after each one he took it back saying "but you shouldn't do that" at the end he said oh brother how do MSers exercise with out totalling them selves? Hmmmm that is the question!
Cheers.........JJ
I'm not totally up on the why but his trainer has him drinking or eating protein after a work out and just before he goes to bed, its something to do with feeding the muscles to help with muscle recovery and it aids with burning fat and not the muscle. I'll try and get more info on it because i think it might be a good thing to do for MSers.
We did have a laugh regarding the exercising part, he was giving me a long list but after each one he took it back saying "but you shouldn't do that" at the end he said oh brother how do MSers exercise with out totalling them selves? Hmmmm that is the question!
Cheers.........JJ
No magic bullet, it just like the MS , we each have a diet that is different .
Here's whats working for me, I'm on a 2,500 calorie a day Type TWO Diabetic Diet.
Before you roll your eyes, it's not bad at all.
I mostly have cut out processed food, we rarely eat out, and have I increase my intake of whole grains. I have three well balanced meals and two healthy snacks each & I try to eat at the same time each day. My PCP felt that I would have greater success if the weight loss was slow and steady. I got thru the Holidays without gaining a pound.
Well that's what's working for me, good luck.
Johnniebear
Here's whats working for me, I'm on a 2,500 calorie a day Type TWO Diabetic Diet.
Before you roll your eyes, it's not bad at all.
I mostly have cut out processed food, we rarely eat out, and have I increase my intake of whole grains. I have three well balanced meals and two healthy snacks each & I try to eat at the same time each day. My PCP felt that I would have greater success if the weight loss was slow and steady. I got thru the Holidays without gaining a pound.
Well that's what's working for me, good luck.
Johnniebear
I have the same thinking as you do.
Besides my vision, my legs are a daily struggle.
I need to drop the weight as much as I can.
I went back to my low carb eating and I feel much better.
How many carbs do you eat?
LA
Besides my vision, my legs are a daily struggle.
I need to drop the weight as much as I can.
I went back to my low carb eating and I feel much better.
How many carbs do you eat?
LA
COMMUNITY LEADER
I'm not really someone who can speak from personal experience, i have the opposite problem and always have been that way, my husband is the reverse and currently loosing a lot of weight so its a common conversational topic around here, maybe some of it will be helpful.
Its not just what you eat, but a combination of what you eat, how much you eat, when you eat, how much you move and genetics or body type. My hubby is not a diet guy, couldn't follow one simply because they were always so unreasonably restrictive for him to follow, these are some of the things he's mentioned to me.
Eat breakfast, lunch and dinner with additional in between low fat/no fat snacks
Drink water with each meal, water fills you up
Dont eat processed anything, natural and fresh is best
Avoid anything with the word diet, its usually high in sodium and sugar
Cut out soft drinks (soda) completely
Reduce portion size, eg 1/3 meat, 2/3 veg/salad fitting in the inner round of your plate
Never buy food when your hungry, you'll buy more than you should
If you crave sweat/sugar dont deprive but eat natural fruits eg watermelon or fruitsalad
His work out is ridiculous, he's at a blocky gym 5 or 6 days a week, lifting weights and doing cross training etc plus he walks for an hour every night, i'd never be able to do any of it, I think its a bit exstreem. I think no matter what, moving is important, when i'm not doing so well i make sure I stretch and do things like squats but when i'm good I do lots of sporty things that get me out and about, fun things but still i'm moving and adapting what i can do to what my body can cope with. For him he can push himself and gains the strength to do more, me i push my self and just get weaker and weaker, the rules no longer apply!
Anyhoo hopefully something someone says will be of help!
CHeers.......JJ
Its not just what you eat, but a combination of what you eat, how much you eat, when you eat, how much you move and genetics or body type. My hubby is not a diet guy, couldn't follow one simply because they were always so unreasonably restrictive for him to follow, these are some of the things he's mentioned to me.
Eat breakfast, lunch and dinner with additional in between low fat/no fat snacks
Drink water with each meal, water fills you up
Dont eat processed anything, natural and fresh is best
Avoid anything with the word diet, its usually high in sodium and sugar
Cut out soft drinks (soda) completely
Reduce portion size, eg 1/3 meat, 2/3 veg/salad fitting in the inner round of your plate
Never buy food when your hungry, you'll buy more than you should
If you crave sweat/sugar dont deprive but eat natural fruits eg watermelon or fruitsalad
His work out is ridiculous, he's at a blocky gym 5 or 6 days a week, lifting weights and doing cross training etc plus he walks for an hour every night, i'd never be able to do any of it, I think its a bit exstreem. I think no matter what, moving is important, when i'm not doing so well i make sure I stretch and do things like squats but when i'm good I do lots of sporty things that get me out and about, fun things but still i'm moving and adapting what i can do to what my body can cope with. For him he can push himself and gains the strength to do more, me i push my self and just get weaker and weaker, the rules no longer apply!
Anyhoo hopefully something someone says will be of help!
CHeers.......JJ
Lean muscle burns fat. So try - through weights etc - to build your muscle mass. I can't remember the exact figures, but for ever kg (2.2 pounds in a Kilogram) of muscle, you burnsomething like 4 times the fat, than if that muscle had remained flab.
If your gym can show you how to use those weight machines that would really, REALLY help you.
You can run for 6 blinking hours on a treadmill and not lose anywhere near the weight you would lose just by building muscles.
Seriously!!
If your gym can show you how to use those weight machines that would really, REALLY help you.
You can run for 6 blinking hours on a treadmill and not lose anywhere near the weight you would lose just by building muscles.
Seriously!!
I changed my diet over three years and have lost ten pounds a year. I cut things out a little at a time and stopped eating after 7 PM. I now drink no sodas of any kind except on a special occasion. I only perimeter shop a grocery start. Fruits, vegetables, lean meat, light on the dairy. I also eat nuts. I am not a fan of bread or pasta any way. Now I just do not like processed food. When I am really in a mood I try some of the chocolate desserts on Doctor Oz. We keep no snacks in the house except fruits or vegetables, I have to drive for a snack if I want it and usually I do not want it. I stopped drinking coffee out or eating out for the most part. Actually most food I eat out tastes bad now. Oh and Greek yogurt subsitute for sour cream on potatoes and in dips.
My scale did not budge for years now I I am almost to perfect BMI. It is not about dieting more about lifestyle and changing slowly. I go to my in laws and I am sick for a week.
Alex
My scale did not budge for years now I I am almost to perfect BMI. It is not about dieting more about lifestyle and changing slowly. I go to my in laws and I am sick for a week.
Alex
Thanks for the tips everyone! Very helpful.
I know I need to be drinking more water and eating more fruits/veggies.
I recently bought a Body Bugg, the armband they wear on the biggest loser. I love it!! It keeps track of the steps I take, activity minutes, and calories burned. It has been a huge help!
As long as I keep eating less than what I burn, I should be okay. It just seems that the scale is stuck!
Thanks again for all the lovely input.
I know I need to be drinking more water and eating more fruits/veggies.
I recently bought a Body Bugg, the armband they wear on the biggest loser. I love it!! It keeps track of the steps I take, activity minutes, and calories burned. It has been a huge help!
As long as I keep eating less than what I burn, I should be okay. It just seems that the scale is stuck!
Thanks again for all the lovely input.
I thind that losing weight gets harder as we get older but as you are still early thirties you do not have the dreaded menopause approaching that some of us older ladies are facing imminently. However what you do have is your own self regulating exercise helpers at home - four beautfiul kids who I am sure keep you on your toes (when you are not too tired),
I think that exercise is about what works for you and half the battle is mind over matter and perseverence. I imagine that it cannot be easy finding much time to yourself with 4 small kiddies and so what you do is easiest done at home.e.g. an exercise DVD, some floor exercises, stretches and depending how mobile you are..skipping?
If you are on lots of different medications these may not help as some (such as gabapentin) sometimes make people put on weight. I have tried extremely hard to lose weight and it is a slow process. I agree with the others that taking a healhy lifestyle approach is the best way forward having low saturated fat, lean meat (less red meat) lots of fruit, veg and legumes.(Colours brown, red and green very healthy in all foodstusffs) I think it is important to have something to hand that is a tasty treat and for me I have dried mango which gives me the sweetness I sometimes crave and I have grown to like nuts. (this was not meant to be rude but while we are on that subject- activities in the bedroom are supposed to be a great way of exercising and burning calories the fun way!!)
Apart from that just walking is a great way of exercising and this you can do with the kids.
Good luck and just keep up the motivation going..but if you have a tired fatigued day listen to your body and don't overdo it.
Love Sarah x
I think that exercise is about what works for you and half the battle is mind over matter and perseverence. I imagine that it cannot be easy finding much time to yourself with 4 small kiddies and so what you do is easiest done at home.e.g. an exercise DVD, some floor exercises, stretches and depending how mobile you are..skipping?
If you are on lots of different medications these may not help as some (such as gabapentin) sometimes make people put on weight. I have tried extremely hard to lose weight and it is a slow process. I agree with the others that taking a healhy lifestyle approach is the best way forward having low saturated fat, lean meat (less red meat) lots of fruit, veg and legumes.(Colours brown, red and green very healthy in all foodstusffs) I think it is important to have something to hand that is a tasty treat and for me I have dried mango which gives me the sweetness I sometimes crave and I have grown to like nuts. (this was not meant to be rude but while we are on that subject- activities in the bedroom are supposed to be a great way of exercising and burning calories the fun way!!)
Apart from that just walking is a great way of exercising and this you can do with the kids.
Good luck and just keep up the motivation going..but if you have a tired fatigued day listen to your body and don't overdo it.
Love Sarah x
Weight watchers is a really good plan, and if you can stick by it.....you will lose weight. It adjusts the amount of calories you can have based on your sex, age, and activity level.
Hi there,
I am on a very low carb diet, and monitor my weight every day.
I have SPMS, and so my legs will not do what I want them to do anymore.
When I do have a good day, I'll walk as far as I can, do as much as I can, but still (in my way of thinking) if I pile on the pounds, then my legs will not be able to support me - at all!
So as the others have mentioned, just keep an good eye on what you are eating - get yourself a good set of scales, the type that give you all the information that you key in, and it gives you your maximum calorie intake per day to maintain your weight.
Hope this helps a bit,
Debs
I am on a very low carb diet, and monitor my weight every day.
I have SPMS, and so my legs will not do what I want them to do anymore.
When I do have a good day, I'll walk as far as I can, do as much as I can, but still (in my way of thinking) if I pile on the pounds, then my legs will not be able to support me - at all!
So as the others have mentioned, just keep an good eye on what you are eating - get yourself a good set of scales, the type that give you all the information that you key in, and it gives you your maximum calorie intake per day to maintain your weight.
Hope this helps a bit,
Debs
Walking and moving is important for your physical health and maintaining mobility but for losing weight, it's all about what you are putting into your mouth.
If you are eating clean, healthy, whole foods and watching the fat, losing takes care of itself. Lots of fruits and veggies, lean meats (I stay away from beef and pork), brown rice, etc. Also drink plenty of water. It helps move everything in your body.
Julie
If you are eating clean, healthy, whole foods and watching the fat, losing takes care of itself. Lots of fruits and veggies, lean meats (I stay away from beef and pork), brown rice, etc. Also drink plenty of water. It helps move everything in your body.
Julie
It seems like when it is so hard to move that everything should burn more calories. Apparently it does not work like that, at least not according to my scale!
Good luck!
Good luck!
I would try a stationary bike, a recumbent bike, the kind that lie back might be best. Also low-weight hand weights or any of the resistance machines if you can handle them. I would also try Googling exercise or weight loss plans for those with mobility impairments. There are also DVDs called sit and be fit. I think they focus on seniors but I am sure it would work for someone with limited mobility. Swimming and Water Aerobics might be another option.
I found this site too http://exercise.about.com/cs/exdisabilities/a/disabilities.htm and it had links to Seated Strength Workouts.
I hope that these suggestions help.
I found this site too http://exercise.about.com/cs/exdisabilities/a/disabilities.htm and it had links to Seated Strength Workouts.
I hope that these suggestions help.
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