Does extra weight cause....

angelb1983

Last school year I only worked in preschool a half a day and worked out in the morning before work. I watched calories (it was always easier to watch calories when I worked out) and my workout was tough and 3-5 days a week. This school year I work full days and between work and family things (kids sport practice, housework, laundry, grocery shopping, cooking etc) Im struggling fitting in working out, therefore Im struggling with calorie counting too ( I always ate back a portion of my workout calories and lost weight that way and also gained some muscle). I haven't gained that much on the scale but I have gained so much fat and lost the muscle that I had worked so hard for. It has been probably 4 months since I was on the workout plan.

Ok....so that was a backstory, heres the question, first of all how do you fight off discouragement from being in one place and having to start all over? I used to pull out burpees and tire flips just to name a few things. Now if I go back I will have to modify everything. Its no fun feeling embarrassed that people will see how far I have gone backwards. Has anyone else blew it this bad and got back up and stayed? Heres my real problem though, since I haven't been watching as much, my back has been going out a lot more. Im at the chiropractor at least monthly. Im kinda nervous for the intense workout again. I wonder if I should start smaller at first and use walking to get some of the weight back off. My back pain has been crazy, it even hurts walking too long. I never would have thought I would be in this situation.Does the extra weight cause more back and neck pain? I don't like this but I feel trapped in a cycle. If I restart my last workout plan it may cause back pain but if I stay where I am, it is just as bad.

Please don't be mean, I know sometimes people on this site can be harsh.

motivatedmartha

I suggest you start out gently - especially if your back is problematic. I know when I don't/can't be as active I very quickly lose my mobility and get increased joint pain. When this happens with me I up all aspects of my general activity (eg walking a lot more, low impact workouts, swimming) until I feel better. It happens very quickly. When your mobility improves and pain lessens is the time to return to your intense workouts. While calorie counting make sure you hit your protein goals if you want to rebuild muscle.
ETA if my weight goes up my joint pain returns pretty quickly - keeping active and keeping my weight down is the only thing that works for me

mmapags

Well first, stop beating yourself up. Life happens and you are at a stage of life, work wise and family wise, that doesn't leave a lot of time for yourself.

Along with that, change the mind set from what you can't do that you could before to what you can do within the limitations you operate with right now.

I appreciate that you care about your fitness and health. Don't let the "perfect" get in the way of the possible and let go of the negative self talk. It doesn't help.

Lastly, it's certainly possible for extra weight to exacerbate back problems. Core strengthening can help. Planks are good for this.

intrigame23

First, congratulations for caring enough about your health to ask and showing you want to do something to change it.

Before everyone starts demanding research articles: I'm no expert on any of this but I think it's easy to address some of your concerns with common sense.

Extra weight causes lots of issues in your body in the cell level and beyond. It's why people get high blood pressure, diabetes, etc things that can be reversed with better diet and lower body fat. Knees suffer, your back can, your feet, everything. We're not built to carry excess weight.

I have lost 40lbs in the past and gained back 50lbs. So yes, it's possible to lose, be embarrassed, and get back up. For me, idc what people say about my body because I've been fat and subject to jokes, abuse, bullying about it all my life. I care about me and my health now, not others'.

Personally, I don't believe in chiropractic practices for back pain that isn't related to serious back conditions or injury. I think back pain and other body pains come from poor posture, muscle weakness, muscle tightness and imbalances throughout the body as a result of poor posture and too much sitting/inactivity. Sometimes arthritis is the problem and no amount of stretching or chiropractic visits will heal inflammation in your spine.

Last year, I went to a chiropractor for upper back pain every other week. The 'cracking' felt good but after 2 months, I was in worse pain that when I went in! Stopped going, looked up posture correcting exercises, videos, articles, and walk more. I feel much better now. The best exercise for me was using a bar or broom stick to increase shoulder mobility. We're hunched over so much of the time with our phones or in front of a screen, or just sitting improperly much of the day. Our back muscles become stretched and weak, the shoulder and chest muscles become weak and tight, pulling us forward and downward causing back pain. Your chiropractor isn't going to tell you this. They want your and the insurance company's money.

More movement should help your pain. I'm not sure about your current activity level but less activity could be the reason you're hurting. Your body may be too stiff from not getting exercise so you might find that over time your pain lessens. I'd look into stretches and massages. Your hip flexors could also be to blame. If your back hurts when you walk it could be issues with other parts of your body like hip flexors. Your hip flexors could be tight and pulling your spine out of line, causing pain in your hips and back (this is what I'm in PT for now).

Anyway... I'd start small and get your weight down. If that doesn't help, see your doctor. If the pain is unbearable, see your doctor now for their recommendation. Just know, depending on the doctor, they may want to give you a pill first... I'd run. A good doctor imo wants to get to the root cause of what's happening in your body, wants to know what your diet is like, and what you do for a living that may be causing problems without starting you on a new pill unless they think it's absolutely necessary. (I was given a low dose of an antidepressant for frequent headaches. Turned out it was actually because I was eating too much sodium and drinking no water. Duh.)

Best of luck to you.

cmriverside

Baby steps.

If I had tried to change my entire life I would have felt overwhelmed.

Do what you can do, and don't worry about what other people think. That's the best advice I have received.

It doesn't have to be tire flips and burpees. A game of catch or a long walk with the kids works too. Throw in a burpee if that helps you.

One day at a time make better choices and they will all add up. :flowerforyou:

Francl27

Honestly, I don't think that you gained that much muscle in a year, unless you were eating at a surplus and doing strength training, and it's unlikely that you lost a lot of muscle in 4 months either eating at a surplus (if you were a man, maybe). It's probably the fat that you gained that covered the muscles.

But I hear you about having a hard time maintaining your weight when you don't exercise... I have the same problem. I'd start slow, probably just at home to start with online videos (if you're worried about people watching you) but definitely see a doctor first to figure out your back problem.

angelb1983

Thank you for the advice. The back problem started when I was a teen. We got rear ended by a pizza delivery guy. They pain didn't even start for months so I didn't have immediate attention to the problem. It tends to get better sometimes but football bleachers def don't help and neither does walking for extended periods.

I didn't think about fat covering the muscle. If thats the case, it might not be as difficult to lose back. I will say though that I have ate MAJOR surplus. Im going to start working with a friend to try to figure out why I am struggling sticking to it this time. I used to be such an advocate for eating well and exercise and its like something switched and little by little I began picking up unhealthy habits.

Carry_That_Weight

Lots of good answers; just wanted to chime in and say people always have this idea that they have to constantly progress. In reality, your weight, your fitness level, the things you choose to focus on - these will all be periodic. They’ll change over the course of your whole life, maybe some things you’ll love and stick with and focus on forever, but most things you enjoy and take something from in the moment, and leave it when you want to work on something else.

I suggest you make health and happiness the things you keep with you always. Because, who really cares if you have to modify burpees? Anyone who’s focusing on you enough to see that you’ve “gone backwards” needs to spend more time working on themselves. We all face injuries, challenges, and life changes; no one should judge someone else, or more importantly - themselves - for doung a healthy thing for themselves and working to the best of their current ability.

Lounmoun

I think with the severity of your pain while just walking and your history you should see a doctor and maybe then a physical therapist. I think you really should get some professional help to make sure you aren't making this worse.

My uncle received and injury and decades later had trouble with his spine.

kshama2001

Another vote for baby steps and getting a referral to a PT.

Cbean08

A few things

1. Get your back looked at just to be safe. Go to a specialist, not your regular doctor.
2. I'm a trainer and I get clients who have been in the same boat. Personally, I don't judge them. And I know none of my colleagues would either. Life happens. Things get messy. You caught yourself though, which is awesome. Get back in the gym. There is a lot to be said for starting over.
3. Make time in your day. Sit down with your schedules and block out the time you can go to the gym. Stick with it and it'll become a habit! Hire a trainer so you have accountability and someone to help you with your workouts.

You got this!!

Fflpnari

Im going to tell you my story so maybe it will help you.
Last year I had an injury that lead to a pinched nerve in my right arm. I have done crossfit for over 4 years, making progress, and now I can't do anything there that involves my arm. Cant touch a barbell, can't do a burpee, planks, whatsoever.
As long as you have the medical clearance to workout, I would recommend being active. During this time I haven't worked out normally all my other joint issues including my low back, have gotten worse. You might have to modify things but you will get back to where you were. Start slow and work your way back up. You're body will thank you!!!

It sounds like your fear of going back is more than the time to go workout. Im here if you need an accountability buddy!

girlwithcurls2

Start slow. Make one change at a time. You have the rest of your life.
Do you have access to a pool? Deep water aerobics is great for your core. Stabilizing that might lessen some back pain. You might also gain flexibility, and you'll burn some calories.

Don't beat yourself up. Nothing good comes of it. Just start by logging your food and making one change. Then make another. Little by little, those will stick and become new habits again. You'll get there. Be kind to yourself.

bikecheryl

kshama2001 wrote: »

Another vote for baby steps and getting a referral to a PT.

Agree !

I will say that losing weight completely got rid of my back pain - but I was closing in on 300 lbs.

As to being embarrassed by how much you went "backwards"...... welllllllllll your not alone.

In 2004 I lost 105 lbs, in 2005 I ran my first marathon....... in the next few years I ran 17 halfs, 4 fulls and an
ultra marathon. I was actually on both Dr Phil and Oprah. I was know as the woman who lost 100 lbs and ran marathons.

Then I had surgery on one knee, then another..... and kind of lost myself....... for a decade or so.

In April 2017 I was 288 lbs..... forget running, I couldn't stand or walk.

It's a bitter pill to swallow.

It was especially hard when someone would mention my being on "Oprah" - there were times I wished the ground would open up and swallow me.

I pretty much found what rock bottom looked like.

It wasn't easy, but I've managed to lose 115 lbs since then.

I can go for short walks now..... knees are shot and I'm actually scheduled for a double knee replacement January 9th. I miss running something fierce.... but I've realized I don't have to run marathons to lose weight.

And although we can't always change the cards we are dealt..... we can change how we play them.

Cassandraw3

There is a lot of good advice above. I would like to add that while you may feel you have gone backwards, regaining strength goes much faster than gaining it the first time. I ended up taking a few years off when I had my son, and it did not take long before I was as strong and stronger than before.

AustinRuadhain

@angelb1983 - Another vote for baby steps here! Also a vote for going gently with yourself. I don't think your very busy life and our society are set up for super careful eating to automatically happen. I think it always takes an effort. So you might not need to dig into *why.* You might just take a look at what you can manage now, and work on building habits and practices that work now and that support your goals now (knowing that your back demands attention in terms of those goals). With all that's going on, you might look at breaking the change into smaller chunks. Take care!

Bchlvr64

bikecheryl wrote: »

kshama2001 wrote: »

Another vote for baby steps and getting a referral to a PT.

Agree !

I will say that losing weight completely got rid of my back pain - but I was closing in on 300 lbs.

As to being embarrassed by how much you went "backwards"...... welllllllllll your not alone.

In 2004 I lost 105 lbs, in 2005 I ran my first marathon....... in the next few years I ran 17 halfs, 4 fulls and an
ultra marathon. I was actually on both Dr Phil and Oprah. I was know as the woman who lost 100 lbs and ran marathons.

Then I had surgery on one knee, then another..... and kind of lost myself....... for a decade or so.

In April 2017 I was 288 lbs..... forget running, I couldn't stand or walk.

It's a bitter pill to swallow.

It was especially hard when someone would mention my being on "Oprah" - there were times I wished the ground would open up and swallow me.

I pretty much found what rock bottom looked like.

It wasn't easy, but I've managed to lose 115 lbs since then.

I can go for short walks now..... knees are shot and I'm actually scheduled for a double knee replacement January 9th. I miss running something fierce.... but I've realized I don't have to run marathons to lose weight.

And although we can't always change the cards we are dealt..... we can change how we play them.

wow! Thank you for sharing. This made me cry. This is almost exactly my story except I haven't lost the weight I've gained back. Even the runner part. That was me too. I can hardly walk now.