I can't exercise - help!!

latte188
latte188 Posts: 6 Member
edited November 14 in Health and Weight Loss
I have a neurological disease which unfortunately prevents me from exercising. I can't stand for more than about 20 minutes, and I can only walk very short distances. So I am exceptionally sedentary (without wanting to be). Any type of physical activity makes my symptoms worse. I used to be healthy and able to exercise, but since my symptoms began I've gained 40 pounds. I currently eat fewer calories than when I was healthy but I weigh so much more which is exceptionally frustrating. I don't have the luxury of being able to burn off any extra calories which is not so good since I really seem to have difficulty eating fewer calories. I tend to find eating between 1500 - 1900 calories per day is not difficult - but if I'm in this range I don't lose any weigh - and if I'm closer to 1900 calories I will gain weight. I find it very difficult to eat less than 1500 calories with any consistency. Does anyone have any suggestions?

Replies

  • jordanify
    jordanify Posts: 81 Member
    I think you can try to eat fewer calories but make them count! What I mean is choose foods that are low glycemic to keep you feeling full longer and PLEASE do not be afraid of eating fat (olive oil, avocado, almonds, coconut oil)
    you can reach your weight loss goals just by eating right.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    Welcome, Latte.

    First off, have you spoken with your doctor about this?

    That said, exercise is not necessary to lose weight, only a calorie deficit is. Have you plugged your information into MFP with activity to "sedentary" to see what you calorie goal would be to lose about a pound a week?
  • 2BeHappy2
    2BeHappy2 Posts: 811 Member
    Yes you can and it starts w/ a good attitude!
    Look up chair exercises and modify them to your ability but keep going during the duration of the exercise theyre doing.
    Get a stationary bike or 1 that you sit on a chair or couch and propel w/ your feet (you can find a mini-cycle at Walmart for about $50)
    If you have access to a pool, that could be a good resource for getting in your exercise.
    Eating at a calorie deficit alone will help but no so much with your strength.
    You said you can stand for 20 minutes....that's a good amount of time for walking in place....keep that up during your waking hours!
    All those 20 minutes will add up by the end of the day :smiley:
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    I find that to eat 1500 calories a day means I need to make smart food choices. A pound of strawberries vs 12 peanut m&m's, which one will fill you more?

    Eat more of:
    lean proteins
    berries
    steamed, boiled or raw veggies like broccoli, cauliflower, peas, brussels sprouts (roasted, yum!) asparagus...
    greek yogurt, cottage cheese (125g for 100 calories is a bargain!)

    Eat less of (notice I don't say not to eat, just in moderation):
    pasta, rice, potatoes, sweet potatoes, corn (you'll know what to avoid based on the calories per grams)
    High fat proteins
    Candy, sweets, ice cream.

    Once you find the right balance, you can eat anything, if you can make it fit your macros. Use a food scale. Weigh everything, log everything. Succeed.
  • wendykennedy219
    wendykennedy219 Posts: 6 Member
    I have herniated discs. I am in daily nerve pain. I can do cardiovascular for about ten to fifteen mins at a time. So I do it twice. Can't is a mindset. You just haven't found what you could do. Yoga has saved my sanity. Find a good yoga therapist who can help u plan your way to healthy body, mind and spirit. Namaste. <3
  • saraphim41
    saraphim41 Posts: 205 Member
    Try isometric exercises. They won't give you the cardio benefits, but they will help you maintain your strength. Beyond that, deep breathing? Chair dancing? Light resistance bands?
  • karenrich77
    karenrich77 Posts: 292 Member
    wendykennedy219 wrote: »
    I have herniated discs. I am in daily nerve pain. I can do cardiovascular for about ten to fifteen mins at a time. So I do it twice. Can't is a mindset. You just haven't found what you could do. Yoga has saved my sanity. Find a good yoga therapist who can help u plan your way to healthy body, mind and spirit. Namaste. <3


    Can't is a mindset. Love it! I have fibromyalgia and vertigo 24/7 but I manage 10,000 steps (84 mins) of walking inside my house fast pace (for safety reasons)

    My docs said I can't do it. 41.4kg loss says otherwise. Just gotta find a way!
  • RodaRose
    RodaRose Posts: 9,562 Member
    Yoga has saved my life. You can do that on the floor or in a chair.
  • jenlo1971
    jenlo1971 Posts: 49 Member
    I have a herniated disc as well- pain is typically so bad that just trying to get thru daily activites is hard. So no more workouts for me. What I focus on now is my steps and Fitbit. Right now am walking super slow- and I'm just walking around my house- it's better than nothing. I am still losing but my calories are at 1200. Just focus on what you eat and move as much as you possibly can- it doesn't have to be formal exercise.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    Eat more fiber and protein and discuss everything, including movement that is safe for you, with your doctor.
  • hollymlb1
    hollymlb1 Posts: 6
    Find what works for you there are more simple type stretches and things. Talk to your Dr or if you know anyone who knows a lot about fitness type stuff I am sure if you look you can find something that works for you.
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    latte, I was wondering if you are doing any isometric exercises (those are no-movement, physio type) to help retain and increase muscle strength?
  • latte188
    latte188 Posts: 6 Member
    jordanify wrote: »
    I think you can try to eat fewer calories but make them count! What I mean is choose foods that are low glycemic to keep you feeling full longer and PLEASE do not be afraid of eating fat (olive oil, avocado, almonds, coconut oil)
    you can reach your weight loss goals just by eating right.

    Thank you for the suggestion, I try to incorporate healthier snacks into my day like organic celery and a tbsp of peanut butter. Do you have any thoughts on non-fat or low-fat milk vs. whole milk?

  • latte188
    latte188 Posts: 6 Member
    SLLRunner wrote: »
    Welcome, Latte.

    First off, have you spoken with your doctor about this?

    That said, exercise is not necessary to lose weight, only a calorie deficit is. Have you plugged your information into MFP with activity to "sedentary" to see what you calorie goal would be to lose about a pound a week?

    Hello,

    Thanks for your inquiry - I have spoken with my doctor about this, they think tracking my caloric intake daily is a really good idea. On MFP at sedentary 1200 calories per day should equate to 1.5 pounds per week.

  • latte188
    latte188 Posts: 6 Member
    blankiefinder wrote: »
    I find that to eat 1500 calories a day means I need to make smart food choices. A pound of strawberries vs 12 peanut m&m's, which one will fill you more?

    Eat more of:
    lean proteins
    berries
    steamed, boiled or raw veggies like broccoli, cauliflower, peas, brussels sprouts (roasted, yum!) asparagus...
    greek yogurt, cottage cheese (125g for 100 calories is a bargain!)

    Eat less of (notice I don't say not to eat, just in moderation):
    pasta, rice, potatoes, sweet potatoes, corn (you'll know what to avoid based on the calories per grams)
    High fat proteins
    Candy, sweets, ice cream.

    Once you find the right balance, you can eat anything, if you can make it fit your macros. Use a food scale. Weigh everything, log everything. Succeed.

    These are really great points, I'm going to the grocery store to load up on veggies!!

  • blankiefinder
    blankiefinder Posts: 3,599 Member
    latte188 wrote: »
    jordanify wrote: »
    I think you can try to eat fewer calories but make them count! What I mean is choose foods that are low glycemic to keep you feeling full longer and PLEASE do not be afraid of eating fat (olive oil, avocado, almonds, coconut oil)
    you can reach your weight loss goals just by eating right.

    Thank you for the suggestion, I try to incorporate healthier snacks into my day like organic celery and a tbsp of peanut butter. Do you have any thoughts on non-fat or low-fat milk vs. whole milk?

    Make sure you weigh your peanut butter, it will put you over your calories very quickly. I always advocate everything in moderation, but peanut butter I use with caution. I personally find that it does not fill me up for the calories.
  • kcd1961
    kcd1961 Posts: 126 Member
    I have ME (for over 20 years) - I got from 113 down to 92 (and up to 103) using Low Card. 5:2without tracking got me to 92 - where I got stuck for a year. Tracking has got me down to 81 and still going. The above advice is good. To manage activity, the key skill is pacing. Doing several small amounts of exercise still counts. As for food - I find the 5:2 approach works better for me, as I get 5 days of "normal" eating, and 2 hard days (which get easier) per week. But whatever works. Home made cappuchino and lower calorie ice cream are my secret weapons :-)
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