Few questions (nutrition and exercise related)

elphie754
elphie754 Posts: 7,574 Member
in Health and Weight Loss
I had lost a significant amount of weight last year and felt awesome. Unfortunately other medical issues can up, so I let my efforts slack. Low and behold I gained almost all of it back and have decided it is time to start working on it again.

I used to walk everyday when I was losing since going outside and watching nature while I walked kept me entertained. I also used (and now resumed using) a fitbit since last time I realized my calculations were way off. I know it likely is not a 100% accurate but being that I majored in science, I love to look at numbers lol. Anyway, I tried walking again today and barely made it 5 minutes without my lower back hurting. It was so painful I had to stop. I think part of it is steroids I had to take for the past week (since I know gaining 10 lbs of fat in 7 days is not possible), as well as my weight. I had this before but never quite as serious as now, and it seemed to far as I lost weight, which is great but I need to walk to do that lol. It is a catch 22. Has anyone had a similar problem and what have you done so that you can be active longer? It seems like as of now, I have to stop and sit for it to go away. I've been considering taking aleve or Motrin before walking, but not sure if it would help. Has anyone tried that and if so, did it help?

As far as nutrition goes I am actually pretty limited. I found out this week that I have high cholesterol so the doctor told me to eat more fiber/lose weight etc, and if I was not successful I would have to take meds. I am very, very wary of taking meds due to allergies so I want to avoid that as much as possible. The pharamacist suggested to take a fiber supplement (like Metamucil) to bump up fiber. I have never used them before, so does anyone know if there is a great difference between the powder you stir in water and capsules? If they are the same, I would rather just take the capsules since I don't like adding things to my drinks. Also a tmi/kind of embarrassing question, but I noticed on labels that they are considered "bulking laxitives". Is that different from an actual laxative (because if it is the same, I want to stay away), and can they cause stomach upset?

Please do not just suggest I eat more high fiber foods. I have a severe allergy (anaphylaxis) to wheat, barley, oat (even gluten free ones) and gluten. It is not a matter of just stomach upset but my airway closes, so that is not an option. I also consume a large amount of fruit in the summer (my favorites are in season then) as well as lots of vegetables, but with having to stay away from most grains, I find my fiber is still low.

I also have a fluid question. I love water but I also drink a lot of diet iced tea (with out aspartame) and vitamin water zero. When tracking fluids should I only count the plain water I drink, or should I count those as "water" as well?

Sorry for such a lengthy post and questions. I tried doing research but did not seem to find anything that addressed these concerns directly.

Replies

  • janupshaw
    janupshaw Posts: 205 Member
    Aleve or Ibuprofen before walking is a good idea. You should also do daily stretches for your back. You could do an exercise video, so if you need to stop/rest you're already at home. Leslie Sansone walking videos are good. From experience, I can tell you my back pain got better with regular exercise. I've taken both Metamucil and 'fiber therapy' capsules, they seemed the same to me. I would count the vitamin water as "water", but not the iced tea, because it has caffeine which is a diuretic. Good luck to you!
  • elphie754
    elphie754 Posts: 7,574 Member
    Thank you. My doctor was pretty vague about the fluid and fiber issue. She recommended I see a nutritionist and even wrote a referral, but my insurance company said nope. I plan on calling Monday to get more specific advice since I can't do the nutritionist angle. The group my dr belongs to also does weight loss monitoring and the likes so she likely has a better understanding than most GPs.

    What kind of stretches? Just generalized like from YouTube demos?
  • janupshaw
    janupshaw Posts: 205 Member
    YouTube or Google will probably give you good ones. I don't know the proper names for them, but I start by sitting on the floor, legs out in front, then just bend at the waist. This seems like a leg stretch but will help your back, too. Then I lay on my back, knees bent up, then roll both knees to one side. Then I go on all 4's and arch my back up (I call this scaredey cat), then let my back sink down (kinda stick your butt out). From there I sink back onto my bent legs with my arms stretched over my head. Consider working on your core, too, as that will help your back. Do the back stretches even when your back is not hurting. Good luck, back pain sucks!
  • RodaRose
    RodaRose Posts: 9,562 Member
    Let your body heal before you do much walking. It is not logical to keep on doing something (walking) that causes pain.
    Can you see a physical therapist for your back?

    Sample links for exercises for lower back. You can find more:

    https://www.youtube.com/watch?v=bfgI4B20IZ0

    https://www.youtube.com/watch?v=bfgI4B20IZ0

    Good sources of fiber:
    Beans, peas, lentils, soy beans,
    Almonds, whole raw (1 cup = 17.4 grams)
    Flax seeds, ground (1 tablespoon = 1.9 grams)
    Chia seeds
    Peanuts, dry roasted (1 cup = 11.7 g)
    Peanut butter, smooth style (2 tablespoons = 1.9 grams)
    Soy nuts, dry roasted (1 cup = 13.9 grams)
    Sunflower seed kernels, dry roasted (1 cup = 14.2 grams)
    The diet iced tea and vitamin water count as liquids. Caffein in the tea has a very low impact
  • elphie754
    elphie754 Posts: 7,574 Member
    Thank you for describing the stretches you do. I will certainly be trying them.


    I am not sure if I can see a physical therapist. Part of the reason I had stopped watching what I ate was I was terminated from work. With that, my health insurance. Right now I have medicaid managed care which makes things so much more difficult than then need to be. I am not sure if they would okay it. When I call Monday I will ask.

    Thank you for the links.
  • Nige_Gsy
    Nige_Gsy Posts: 163 Member
    I had lost a significant amount of weight last year and felt awesome. Unfortunately other medical issues can up, so I let my efforts slack. Low and behold I gained almost all of it back and have decided it is time to start working on it again.

    I used to walk everyday when I was losing since going outside and watching nature while I walked kept me entertained. I also used (and now resumed using) a fitbit since last time I realized my calculations were way off. I know it likely is not a 100% accurate but being that I majored in science, I love to look at numbers lol. Anyway, I tried walking again today and barely made it 5 minutes without my lower back hurting. It was so painful I had to stop. I think part of it is steroids I had to take for the past week (since I know gaining 10 lbs of fat in 7 days is not possible), as well as my weight. I had this before but never quite as serious as now, and it seemed to far as I lost weight, which is great but I need to walk to do that lol. It is a catch 22. Has anyone had a similar problem and what have you done so that you can be active longer? It seems like as of now, I have to stop and sit for it to go away. I've been considering taking aleve or Motrin before walking, but not sure if it would help. Has anyone tried that and if so, did it help?

    As far as nutrition goes I am actually pretty limited. I found out this week that I have high cholesterol so the doctor told me to eat more fiber/lose weight etc, and if I was not successful I would have to take meds. I am very, very wary of taking meds due to allergies so I want to avoid that as much as possible. The pharamacist suggested to take a fiber supplement (like Metamucil) to bump up fiber. I have never used them before, so does anyone know if there is a great difference between the powder you stir in water and capsules? If they are the same, I would rather just take the capsules since I don't like adding things to my drinks. Also a tmi/kind of embarrassing question, but I noticed on labels that they are considered "bulking laxitives". Is that different from an actual laxative (because if it is the same, I want to stay away), and can they cause stomach upset?

    Please do not just suggest I eat more high fiber foods. I have a severe allergy (anaphylaxis) to wheat, barley, oat (even gluten free ones) and gluten. It is not a matter of just stomach upset but my airway closes, so that is not an option. I also consume a large amount of fruit in the summer (my favorites are in season then) as well as lots of vegetables, but with having to stay away from most grains, I find my fiber is still low.

    I also have a fluid question. I love water but I also drink a lot of diet iced tea (with out aspartame) and vitamin water zero. When tracking fluids should I only count the plain water I drink, or should I count those as "water" as well?

    Sorry for such a lengthy post and questions. I tried doing research but did not seem to find anything that addressed these concerns directly.

    I too have the gluten issue, so can sympathise. I also have the same issue with dairy and eggs, but it's no longer too much of a challenge as long as I'm careful.

    Fibre isn't a problem though as I eat plenty of whole grain rice, and quinoa as well as fruits, potatoes and vegetables. I've never needed to use any fibre bulking product.

    As for liquid intake, it all counts. But, plain water helps keep the body clearer of chemicals you may have consumed, including those in zero calorie fizzy drinks.
  • motivatedmartha
    motivatedmartha Posts: 1,108 Member
    I don't know if this will help you but it certainly helped me. I used to have real back pain problems - agony and stopping me from taking any exercise - but discovered that if I worked on my core muscles it really helped - now I can walk miles. I don't mean shed loads of sit-ups/crunches etc - they could do some damage. I started doing the sort of things WiiFit uses for balance eg standing on one leg for a minute (you use a lot of core muscles to balance - you may have to touch a wall and build up until you learn to balance) - gently hula hoop type movements etc. If you have access to a Wii board and Wii fit (or similar) their balance exercises are quick, reasonably fun and helped me no end. If not try a beginner Pilates class but make sure the instructor knows you have back issues.

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