Workout the fat but the fat won't let me! HELP!
latiloca
Posts: 8 Member
So I'm overweight and due to this I find walking for more than a few minutes painful to my left foot (plantar fasciitis) and my lower back (tightens up due to belly fat). Anytime I decide I'm going to workout it just feels like literal torture because I'm having to fight through the pain. Outside of a swimming, what else would you all recommend to the larger crowd who want to workout the fat but the fat makes it difficult to do so?
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Replies
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Low impact things like cycling (I have bad knees due to sports injuries and can't walk on a treadmill), elliptical trainer, yoga16
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Several of my aunts have planar fascitis and it's so restrictive and painful. Honestly I would ask your doctor for suggestions. You don't want to hurt your feet even more.
You can lose weight through diet alone, so don't feel like exercise is necessary to lose weight. You could also just focus on exercising the parts of your body that aren't beset by pain, like your arms--bicep curls and such.
Awesome Garnet avatar, BTW.
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I had severe plantar fasciitis 72 pounds ago. Now I'm just starting C25K; It gets much better as the pounds come off . Take it slow. When I first started going to the gym, I only did a few things and I HATED the treadmill. I would tell myself - "Just 2 more minutes, Heather. You can do 2 minutes." Now, when I'm on the treadmill, my self-pep talk is - "Just one more mile!" Make small goals and increase them little by little. Also, you really need good shoes. My podiatrist recommended Nike Airmax 360's. Woooo... they were expensive. Be warned! Good luck! You can do this
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If weight is the issue, you can lose just fine without working out. When you have lost some weight, and walking it not as painful, you can start exercising then. If you really want to workout, cycling or swimming might be good choices.7
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Rowing (with good form)8
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Bicycling if you're into that sort of thing.3
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all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.0
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CharlieBeansmomTracey wrote: »all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.
Some people need exercise to help create that deficit. With out exercise I am stuck eating a measly 1,200 calories a day and then the loss is still slow. Exercise helps create a better deficit while also increasing calorie allowance.6 -
I used to have it. I supplemented with Sure-Jell (that you use to make jelly and jam). I would put in in a 2 liter bottle of V8 juice and drink 4 ounces daily. After I stopped eating junk like white flour and sugar and lost 30 pounds it went away.0
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Then walk only a couple of minutes. Gradually build up your walking time.4
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diet for a while until you lose enough weight to not make it so painful. When you are overweight, you dont have to do much to burn a lot of calories. So dont overwork yourself , just watch what you eat mostly.1
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What are you doing to treat the plantar fasciitis? I saw a podiatrist and wore a compression sock all day for about 4 months, changes everyday shoes to more supportive shoes. Didnt walk around in bare feet at all, got orthodics and did stretches/massage daily, ice after exercise. Overtime its mostly gone (about 6 months), if I slack off with everything it comes back a bit (not as bad) but usually a day or two of doing everything right its gone again. I had swapped to walking from running due to pain but am back running again with no issues.5
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ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.
Some people need exercise to help create that deficit. With out exercise I am stuck eating a measly 1,200 calories a day and then the loss is still slow. Exercise helps create a better deficit while also increasing calorie allowance.
some people cant exercise ,while it helps create a bigger deficit if eating less,all thats needed is a deficit. I was not able to work out for 2+ months awhile back,I still lost weight lounging around due to an injury(metabolic disorder and all).exercise is great for your health sure, but many here cant exercise(disabled,in a wheelchair,etc). They still lose weight without exercise.3 -
CharlieBeansmomTracey wrote: »ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.
Some people need exercise to help create that deficit. With out exercise I am stuck eating a measly 1,200 calories a day and then the loss is still slow. Exercise helps create a better deficit while also increasing calorie allowance.
some people cant exercise ,while it helps create a bigger deficit if eating less,all thats needed is a deficit. I was not able to work out for 2+ months awhile back,I still lost weight lounging around due to an injury(metabolic disorder and all).exercise is great for your health sure, but many here cant exercise(disabled,in a wheelchair,etc). They still lose weight without exercise.
Some people WANT to and are looking for ways that they can manage it because of physical conditions. Which is what the OP wants. People are always so fast to shoot down people who are looking for exercise advice with, "You only need a deficit to lose weight!" That is not helping a person who wants exercise advice. That's all.
Also, being disabled does not mean a person "can't" exercise. It may bring a challenge, but they can still exercise.2 -
ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.
Some people need exercise to help create that deficit. With out exercise I am stuck eating a measly 1,200 calories a day and then the loss is still slow. Exercise helps create a better deficit while also increasing calorie allowance.
some people cant exercise ,while it helps create a bigger deficit if eating less,all thats needed is a deficit. I was not able to work out for 2+ months awhile back,I still lost weight lounging around due to an injury(metabolic disorder and all).exercise is great for your health sure, but many here cant exercise(disabled,in a wheelchair,etc). They still lose weight without exercise.
Some people WANT to and are looking for ways that they can manage it because of physical conditions. Which is what the OP wants. People are always so fast to shoot down people who are looking for exercise advice with, "You only need a deficit to lose weight!" That is not helping a person who wants exercise advice. That's all.
They are also telling her to lose the weight first because she is having certain issue with exercise(pain being one of them). they also gave her some advice on exercise she can try.I never said she didnt want to,I just said it wasnt needed.
I wasnt shooting anyone down either.some people think they can just workout and lose weight(not saying the OP thinks this but others may). sometimes it works,other times people come back and wonder why they arent losing even though they are working out and doing what they think they are supposed to.
Many newbies dont know you need to be in a deficit to lose weight. how she wants to achieve that deficit is up to her. I just merely stated that all that is needed is a deficit.1 -
hand bike, battle ropes, swimming, rowing, yoga, pilates, TRX, skating or rollerblading, even games like bowling, billiards, or golf will drastically increase your steps.
I have to say though that an intentional increase in NON-Exercise along with a calorie deficit is going to be key. I tend to follow this approach with individuals who have injuries, arthritis, etc. It's better to control your calorie intake daily as opposed to trying to find ways to burn a ton of calories through exercise.0 -
CharlieBeansmomTracey wrote: »ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.
Some people need exercise to help create that deficit. With out exercise I am stuck eating a measly 1,200 calories a day and then the loss is still slow. Exercise helps create a better deficit while also increasing calorie allowance.
some people cant exercise ,while it helps create a bigger deficit if eating less,all thats needed is a deficit. I was not able to work out for 2+ months awhile back,I still lost weight lounging around due to an injury(metabolic disorder and all).exercise is great for your health sure, but many here cant exercise(disabled,in a wheelchair,etc). They still lose weight without exercise.
Some people WANT to and are looking for ways that they can manage it because of physical conditions. Which is what the OP wants. People are always so fast to shoot down people who are looking for exercise advice with, "You only need a deficit to lose weight!" That is not helping a person who wants exercise advice. That's all.
They are also telling her to lose the weight first because she is having certain issue with exercise(pain being one of them). they also gave her some advice on exercise she can try.I never said she didnt want to,I just said it wasnt needed.
I wasnt shooting anyone down either.some people think they can just workout and lose weight(not saying the OP thinks this but others may). sometimes it works,other times people come back and wonder why they arent losing even though they are working out and doing what they think they are supposed to.
Many newbies dont know you need to be in a deficit to lose weight. how she wants to achieve that deficit is up to her. I just merely stated that all that is needed is a deficit.
I have read the whole thread. I am aware of the contents. She is looking for exercises that she can do with out irritating her plantar fasciitis. I offered my suggestion and so did some other people, In spite of being discouraged from exercise I hope the OP finds some type of exercise that works and helps her feel good.2 -
I suffered from plantar fasciitis for far to long. While I know that being overweight sometimes our issues can be overshadowed by this and we get that response that weight loss will cure everything. I happen to have a great Dr. who did not believe this. One of the greatest things he gave me were a pair of heel cups (I recently bought a new pair on Amazon). I would and still do from time to time wear these in my socks at home, to sleep in, I kept them in for everything but showering. In the few times that I have have the issue come up again with this method in a few days the pain is all gone and back to barefoot I go.
One thing that he was honest about was that it was going to take about a year to heal and maybe a little less than that but after all the pain I had I was okay with just getting any little bit better.
As for exercise, while the advice that all in needed is a calorie deficit is true, I know you are trying and want to do all that you can but take your time. Just moving more to start with, it doesn't have to be defined exercise just try all sorts of ways to just move more. Get up and move/dance during commercials, just do some arm moves or something or make those extra steps just doing everyday things. I would make more trips to the dryer while doing laundry, or when you forgot that one thing on the other side of grocery store go for it. As time goes you will notice it gets easier and hopefully with some weight loss you will have less discomfort.
I wish you well with your foot and back, you can do this!!!1 -
What has your doctor suggested?
If you have plantar fasciitis (Which I did), your doc can prescribe a regiment to get you going again, however, I'm not going to proffer medical advice here, as I am not a doctor.4 -
If you have access to a pool, you might try walking or running in water. It's easier on the joints than doing the same exercise without the water. Elliptical is less stressful as well, and doesn't stress the foot as much as a TM. A stationary bike can also give you a good workout. Whatever you do, build up slowly. Don't try to do too much too soon.
With PF, stretching the foot is key. Ice can help, as can using a foot roller. Talk to your doctor about a brace if it doesn't get better.2 -
Ditto elliptical, exercise bike or yoga.1
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rainbowbow wrote: »hand bike, battle ropes, swimming, rowing, yoga, pilates, TRX, skating or rollerblading, even games like bowling, billiards, or golf will drastically increase your steps.
I have to say though that an intentional increase in NON-Exercise along with a calorie deficit is going to be key. I tend to follow this approach with individuals who have injuries, arthritis, etc. It's better to control your calorie intake daily as opposed to trying to find ways to burn a ton of calories through exercise.
Really agree with the last point--- controlling your calorie intake will yield the largest return on your efforts. I would also suggest committing to accurate logging and gradually adjust your diet. Rapid /dramatic changes will yield results but they also set you up to giving up and going back to your normal habits. So will pushing yourself too hard and aggravating an existing injury. So, try some of the suggested lower impact exercises suggested by others and *kitten* how you feel.
The great news is that you've started the process.. don't give up on yourself!!
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I have arthritis in my left foot and a weak core/lower back, and I've found one of the best exercises to accommodate those issues is the recumbent bicycle. My back can get tired when I use an upright bike, but being able to sit back against the recumbent seat and really focus on the power in my legs provides a great workout.4
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OP...if you search Youtube you will find chair aerobics. It is designed for people who have trouble exercising. I have done a few of them and they can give you a good workout.
Also you can strength train while seated. You will find these videos on Youtube also.7 -
I have arthritis in my left foot and a weak core/lower back, and I've found one of the best exercises to accommodate those issues is the recumbent bicycle. My back can get tired when I use an upright bike, but being able to sit back against the recumbent seat and really focus on the power in my legs provides a great workout.
Ditto on this advice. I also suffered from plantar fasciitis along with back, knee and achilles pain; the recumbent bike is the method of exercise that I've always been able to do (and enjoy). The good news is a lot of the pain goes away with weight loss. In the meantime, invest in very good shoes (I used Kuru brand) and be patient.1 -
Heather4448 wrote: »I had severe plantar fasciitis 72 pounds ago. Now I'm just starting C25K; It gets much better as the pounds come off . Take it slow. When I first started going to the gym, I only did a few things and I HATED the treadmill. I would tell myself - "Just 2 more minutes, Heather. You can do 2 minutes." Now, when I'm on the treadmill, my self-pep talk is - "Just one more mile!" Make small goals and increase them little by little. Also, you really need good shoes. My podiatrist recommended Nike Airmax 360's. Woooo... they were expensive. Be warned! Good luck! You can do this
Hey what shoes were you wearing before? Are the Nikes better? Were you jogging? Ever try Asics Gel Kayano? That is my favorite but always looking for better.
Had Plantar and took ayear to heal. Tried Cortisone injection but didnt do too much for me.0 -
I started with yoga. I signed up for a six week beginner series at a yoga studio. Very gentle stuff. From there I added walking for another 3-4 months. After that -C25K -> 5K to 10K -> weight training (started with a few intro session with a trainer) -> now I am training for a half marathon.
You should probably see a doctor and get some physical therapy for the plantar fasciitis. I've been there. It hurts! Orthotics and therapy helps.2 -
ThatUserNameIsAllReadyTaken wrote: »CharlieBeansmomTracey wrote: »all thats needed for weight/fat loss is a caloric deficit. I agree with what rileysowner said as well.
Some people need exercise to help create that deficit. With out exercise I am stuck eating a measly 1,200 calories a day and then the loss is still slow. Exercise helps create a better deficit while also increasing calorie allowance.
In the case of the OP the thing that will help her to get to a point where she can exercise is losing weight. If she is at 1200 calories and finding it difficult to stick to that calorie goal, perhaps for now she needs to reduce her goal loss per week to start. The comments about not needing to exercise to lose weight has much more to do with those who think they must exercise to lose weigh. They don't have to. Exercise is good. It will make sticking to ones calorie deficit far easier. It will mean being able to overall eat more. Yet, none of that means it is absolutely necessary to lose weight, which is what many people seem to thing.1 -
@yanick356
1)Hey what shoes were you wearing before?
2)Are the Nikes better?
3) Were you jogging?
4)Ever try Asics Gel Kayano? That is my favorite but always looking for better.
5)Had Plantar and took ayear to heal. Tried Cortisone injection but didnt do too much for me.
Hey there!
1) No particular brand.
2) They decreased my PF pain while I was using them. They've got an air bladder that runs the length of the shoe. One day at work, one of the air bladders busted and I never replaced them due to the cost. I moved to crocs after that. They worked well for me.
3) Not at that time. However, I was working a minimum of 52 hours a week on concrete floors and was at my highest weight (over 266).
4) I have a pair of Asics now. They're ok. I'd like better.
5) I had several rounds of oral and injectable steroids. Nothing helped until I lost my first 25 pounds.1 -
I've never had plantar fasciitis so have no idea how that affects you but if you are heavy enough that you feel walking or some exercise is damaging to your body then you will need to rely on your diet to drop some weight first. I was pretty heavy when I started (305+) but I'm 6'2" so although I was big I was able to handle the weight mostly and start right in on walking. However, had I been any heavier even that would have been difficult. Don't let it stop you, simply set yourself for a caloric restriction with MFP, and lose some of the weight so the exercise gets easier. It's going to take patience but as the weight drops off you'll find you can do more with less pain.0
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