Am kinda lost and not sure how to continue...

Icy_Fox

Hey there, to first give you a bit of a back story, last year (so in 2017) I lost nearly 40 lbs with a proper diet, lots of exercise (too much) and the help of the wonderful people in this community. I finally felt happy with my weight and even wanted to start with some weight lifting to gain some muscle definition. As I mentioned, it was too much exercise and it ended up with a serious tear in my hip tendon that they diagnosed about 6 months ago. This basically prevents me from doing any serious physical activity that isn't walking. The lack of exercise caused me to gain nearly 10 pounds back and I am seriously afraid I might be going back on the route I was on 2 years ago, where I was very obese and generally unhappy with myself. The thing is, back then I had motivation to lose weight since I enjoyed running, cycling etc. but now, I just don't have the motivation since every exercise I liked doing is very painful due to the injury. I'd like to lose the 10 lbs I gained back and, as mentioned, start with weight lifting (but as far as I understand, I should lose weight first).

What should I do? Any suggestions are appreciated...

88olds

Eat at a calorie deficit.

But here’s the catch, you have to be able to live with it. That’s why it’s best to go about it like this- calculate a modest deficit. Since you’re talking about 10 lbs, maybe set up to lose .5 lbs per week. You can adjust that later if you want.

After you’ve got your calorie target, start a food diary. Always log everything into your diary no matter what happens. Even if you are over your number, even wildly over, always keep your diary.

You will find it easier to hit your number if you have a plan. Plan each day, and each week. Try to look ahead for potential problems.

If your plan doesn’t work at some point, try to make it better. Sometimes plans are inadequate, sometimes too complicated. Sometimes we get tired, or lose concentration. Just record everything in your diary, keep problem solving and keep going. Give yourself plenty of time for the calorie count learning curve.

Coping when discouraged. This happened to me once- I injured my foot, but I let the injury to my foot take over my head. Don’t. You are doing the right thing addressing this now. The potential to regain is a serious problem and doesn’t go away. Do whatever activity you are able to do without aggravating your injury. Exercise is good for our mental health.

Patience. Beware that voice in your head that says a .5 loss in a week is not enough. That 20 weeks is too long to lose 10lbs and you “just want the weight off now.” If you find that place where you can lose a bit each week and are satisfied with how you are living, ride that trend. The trend is your friend. Calorie counting works given enough time. Good luck.

seska422

If you want to maintain your current weight, or even lose what you've regained, you need to figure out a comfortable way of eating that has fewer calories than you are consuming now. Sedentary bodies don't burn as much energy as bodies that move do.

You have to be in a calorie deficit (consume fewer calories than your body uses) in order to lose weight. You can get there by consuming fewer calories, burning more calories through exercise, or some combo of both.

I lost most of my excess weight without exercise. It can be done. However, you don't have the wiggle room that you have with exercise since you can't just exercise a bit more to make up for times when you eat a bit more.

Are you logging your calorie intake? Using a food scale for solids and measuring cups/spoons for liquids that don't have weight on their Nutrition Facts labels?

snowflake954

I concur--tighten up your logging. Then talk to your doctor and ask what exercising you CAN do. I had frozen shoulder 2 yrs ago and I swim. I re-evaluated and do lots of leg and board work in the water. My shoulder is much better and I'm back to laps. You have to study your injury and how not to aggravate it. Good luck.

Panini911

I lost MOST of my weight just walking. After an injry end of august i had to stop running. I don't go to the gym, I don't lift weight, all i do is walk (and yoga/stretching) and have continued to just about reach my weight goal (give or take .5lbs).

So I lost the hardest "last 5-7lbs" while NOT doing what most people call "exercise". I do walk a lot though. not power walks, not going for long walks, just lots of small walks when i can fit them in during the day. I'll be adding more weight lifting/ab work I think (still a few months off from running) and possibly continue to lose a few "vanity pounds".

It IS doable, there is no reason you can't start the road to your goal and even reach it without going to the gym. Get a scale, weigh you food, stick to you calorie goal.

bikecheryl

The injury didn't cause you to gain weight, eating more calories than you burn did.

I lost almost all my weight by weighing and logging my food and sticking to my calorie goal.

It took me about three months to slowly begin introducing everyday normal activity ..... walking, biking, etc....and none of it to the excess as I have two very bad knees that are getting replaced in January.

After 18 months I've lost approx 115 lbs and only just started being more aggressive with my exercise regime -
working out at a crossfit gym 5 times a week. My plan is to be in the best shape possible going into and coming out of surgery.

I think the turning point for me was realizing I don't have to run marathons (yeah did a whole bunch of those), or climb mountains or anything else like that to keep the weight off.

I just need to be mindful of how much I eat (continuing to log keeps me on track) and live my normally active life.... kayaking, biking, golf.

It really is as simple and as complicated as that.

megsmom2

Walking is a perfectly great exercise. Find ways to make it fit into your life, and make it fun by walking new routes, seeing new things, making some walking friends. You can do this. I know youre discouraged right now, and its understandable, but its ok to grieve a little while for what you can’t do, and then go out and do what you can do. You got this!

VeryKatie

Reducing calorie intake to meet your exercise ability will do the trick. i.e. eat less.

solieco1

Listen to @bikecheryl

Ardael

walking is great. it may not burn as much s running but it still gets your heart going. I did most of my weight loss through honest logging and walking. I even downloaded Pokemon go on my phone so the kiddies wouldn't mind me taking them on a walk everyday. Find what would make your walks worthwhile, like nice landscape or a target step count.

I do agree, Study your injury. Find out the exercises that you can do and maybe you'll discover something you didn't think off, like handcycling...

Icy_Fox

Thanks for all the great replies, I think I'll have to adjust my calorie intake, since I don't see any suitable exercise options other than walking at the moment. The doctor recommended swimming, but that's another problem due to my chlorine allergy...

tulips_and_tea

As far as this at the end of your OP: "I'd like to lose the 10 lbs I gained back and, as mentioned, start with weight lifting (but as far as I understand, I should lose weight first)." No, that's not correct. Find out from your doctor what kind of weight bearing exercises you can do and start with those. Start with body weight only if you have to and incorporate walking, but if you can weight train then start right away.

snowflake954

Icy_Fox wrote: »

Thanks for all the great replies, I think I'll have to adjust my calorie intake, since I don't see any suitable exercise options other than walking at the moment. The doctor recommended swimming, but that's another problem due to my chlorine allergy...

When you can't do the exercise you usually do it's an opportunity to branch out and do something new. That's what I'm trying to tell you. There are people in wheelchairs that exercise. You can do it if you set your mind to it.

PAFC84

Just out of interest, how long are you likely to be unable to do anything other than walking? What is the recovery plan?

Icy_Fox

PAFC84 wrote: »

Just out of interest, how long are you likely to be unable to do anything other than walking? What is the recovery plan?

The doctor can't say a number as he says it is really difficult to diagnose these kinds of tears, but he said it could take up to a year and even then I won't be able to do certain exercises (he said running will probably always be difficult due to the high tension on that area during it)

snowflake954

Icy_Fox wrote: »

PAFC84 wrote: »

Just out of interest, how long are you likely to be unable to do anything other than walking? What is the recovery plan?

The doctor can't say a number as he says it is really difficult to diagnose these kinds of tears, but he said it could take up to a year and even then I won't be able to do certain exercises (he said running will probably always be difficult due to the high tension on that area during it)

Then you need a plan.

88olds

You don’t mention physical therapy. Why not? My experience with P/T is they know a lot.

Also, maybe try to find a sports medicine Doc for a second opinion. I had a Dr whose position on my injured foot was “just take it easy.” Then I found the guy who specializes in treating runners.

A lot of times a Dr’s advice is tailored to what they are set up to do.

Icy_Fox

88olds wrote: »

You don’t mention physical therapy. Why not? My experience with P/T is they know a lot.

Also, maybe try to find a sports medicine Doc for a second opinion. I had a Dr whose position on my injured foot was “just take it easy.” Then I found the guy who specializes in treating runners.

A lot of times a Dr’s advice is tailored to what they are set up to do.

I have been to 9 P/T sessions, and while some advice was helpful (they really do know a lot), the therapy itself wasn't.

I went to a doctor that was previously a physiotherapist for a big hockey team so he knows sports injury, told me he had a player with a similar injury, told me how they tried adjusting his training to heal ASAP, but in the end, he retired 8 months after the injury ... so those weren't good news for me ...