how to lose weight when your disabled?

phattiecakes
phattiecakes Posts: 7 Member
in Health and Weight Loss
I've become disabled with my back about 2 years ago and have packed on the pounds. I can usually stick to a 1200 calorie diet but the problem is not being able to burn anything off.
I can only stand for a few minutes at a time and can only walk a few minutes at a time with a cane so that doesn't help. Any suggestions?

Replies

  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Have you checked with your doctor(s) about an exercise program?

    There may be many things you can do in a pool that can burn calories and take the weight off your back. There may even be some rehabilitative exercises you can do to strengthen your back depending on the type of injury you have.

    But check with your doctor(s) first.
  • phattiecakes
    phattiecakes Posts: 7 Member
    Thank you for the info , I've had two back surgeries that left my legs shaking all the time. But I am currently looking into putting in a pool so I can do a little walking.
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    For weight loss, all that's needed is a calorie deficit.
    So if your unable to move around much right now, that's okay.
    1200 is usually very low and not sustainable for long. ( I don't know your stats so am unable to judge if its appropriate for you or not ) but what you could do is play around with your numbers and see what would be the appropriate number for you to still lose weight on while not feeling very hungry or deprived. For me, it took a while to find the correct number. I know I couldn't last on 1200 either. But you don't need a huge deficit , slow and steady works just fine !
  • myheartsabattleground
    myheartsabattleground Posts: 2,040 Member
    Have you and your doctor discussed physical therapy and rehab ?
  • phattiecakes
    phattiecakes Posts: 7 Member
    Yes I have, he doesn't have a good bedside manner just told me I was fat and needed to loose weight to do cardio lol kinda hard to do cardio with a cane. Thank you for your suggestion, I did get a ninja for an early Christmas present from my hubby so I've been doing a low fat smoothie with fruit and 1% low fat milk, hopefully that will help some.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    phattiecakes wrote: »
    Yes I have, he doesn't have a good bedside manner just told me I was fat and needed to loose weight to do cardio lol kinda hard to do cardio with a cane. Thank you for your suggestion, I did get a ninja for an early Christmas present from my hubby so I've been doing a low fat smoothie with fruit and 1% low fat milk, hopefully that will help some.

    Ugh. I'd get a new doctor but if you are stuck with him, ask him for a referral for rehab/to a physical therapist, who will be better at helping you with an exercise program anyway.

    This is important for your back and your strength. For weight loss, you just need to be in a calorie deficit, which you should be at 1200 calories. How tall are you? Are you weighing all your solid food on a digital food scale?
  • irenehb
    irenehb Posts: 236 Member
    Maybe this thread can give you some ideas and inspiration
    http://community.myfitnesspal.com/en/discussion/10164678/wheelchair-user-130lbs-healthier/p1
  • phattiecakes
    phattiecakes Posts: 7 Member
    I'm 5'4" and about 174 go back and forth from that to 180, I haven't been weighing just measuring portion sizes like. My suggested calories was 1300 but I try to stay around 1200 sometimes its less depending on my pain level
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Should have hit the doctor with the cane. Many have lost weight with no cardio.. just a calorie reduction.

    That said, check Youtube for terms like chair workout, sitting exercises, wheelchair workout, etc.

    Weigh all food. Most people underestimate their intake. See the sticky post in the Diet forum. :+1:
    If you're not active, i'd keep the carbohydrates relatively low.. like under 40% of calories. Carbs are in fruit, grains, potatoes, etc.
  • phattiecakes
    phattiecakes Posts: 7 Member
    Lol I sure did feel like it. Thank you for the info. Will try cutting back on my CARB's
  • dhimaan
    dhimaan Posts: 774 Member
    phattiecakes wrote: »
    Thank you for the info , I've had two back surgeries that left my legs shaking all the time. But I am currently looking into putting in a pool so I can do a little walking.

    I think that is a great idea. Although you do not need to walk or do cardio to lose weight, a calorie deficit will suffice. Whatever exercise you can do will greatly aid in your weight loss journey. Stick to the 1200 calorie plan and see how it pans out over the next 2 weeks and then adjust accordingly. You do not need to keep your carbs low to lose weight. Just eat what you are eating within 1200 calories and track your weight.

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Get a scale and weigh your food - carbs are fine

    Get a new doctor

    Maybe google search for chair bound exercises

    http://www.helpguide.org/articles/exercise-fitness/chair-exercises-and-limited-mobility-fitness.htm
  • riceflourde
    riceflourde Posts: 58 Member


    Sometimes I sit on my bed and just "do the arms" for a Richard Simmons DVD or youtube workouts.
  • ForeverSunshine09
    ForeverSunshine09 Posts: 966 Member
    I am also 5'4 and have a disability. I started at 170 and am down to 136.4 with little to no exercise. I can walk most days. You really don't need to exercise to lose weight. If mfp gave you 1300 stick as close to that as possible. Weigh all solids on a scale and measure all liquids. Can you do a recumbent bike? I have one for when my back hurts. Add me if you want support from someone in the same boat.
  • phattiecakes
    phattiecakes Posts: 7 Member
    That's so awesome! Thank you for the suggestions I will get a scale and start weighing my food, as for the bike I have no idea but I will check it out.
  • phattiecakes
    phattiecakes Posts: 7 Member
    So if I just do upper body exercises that will help? I'm pretty sure I could do that., it's never dawned on me to do chair exercises lol.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    phattiecakes wrote: »
    Yes I have, he doesn't have a good bedside manner just told me I was fat and needed to loose weight to do cardio lol kinda hard to do cardio with a cane. Thank you for your suggestion, I did get a ninja for an early Christmas present from my hubby so I've been doing a low fat smoothie with fruit and 1% low fat milk, hopefully that will help some.

    I would start with a new doctor, as yours sounds like a jerk! As others have mentioned, the only requirement for losing is a deficit.
  • PinkyPan1
    PinkyPan1 Posts: 3,018 Member
    I can relate to your back pain and shaky legs. I have had 2 failed spinal surgeries. I have had titanium fused to my lower spine twice. These surgeries left me disabled and with neuropathy in my left foot. As if that was not enough to deal with I then suffered a heart attack. I was advised to lose weight and walk 1 mile a day. My response was WHAT? Long story short...I found Leslie Sansone Walk At Home on YouTube. I could not even walk a 1/4 mile when I started but I was determined and I stuck to it. I still do her workouts daily but I prefer to get outdoors and power walk 7 miles. The walking has reversed my neuropthy and I have lost 22 lbs. I have been on maintenance for 1.5 years and I feel better than ever. I still have back pain but it is so much easier to manage my pain by walking and not sitting much.
    You can do this.....dig deep and start slowly. Your body will get stronger and you will be surprised at your own strength.
    I wish you much success and stay strong.
  • ninerbuff
    ninerbuff Posts: 48,948 Member
    edited December 2015
    You can do seated exercises and if you have access to a hand bike (for cardio) that's a plus.

    https://www.youtube.com/watch?v=wSOL05XmkTs

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • kpk54
    kpk54 Posts: 4,474 Member
    edited December 2015
    Yep. You don't have to exercise to lose weight. Just stick with a calorie deficit. My Dad was involved in an accident at work and became a paraplegic at the age of 60. He spent the last 20 years of his life in a wheelchair. Having gone from a labor intensive, physical job in a foundry and an active lifestyle-to a wheelchair-he quickly learned he could no longer eat the same as he previously did and had bouts with weight gain. To lose he would cut calories. He was a bit more active in fair weather months with raised bed gardening, wheeling about supermarkets, malls and home improvement stores to take care of daily things around the house. He never participated in organized wheelchair exercise programs but had a weight machine that he used at home to maintain his upper body strength since it was critical to his independence. He also rarely used his electric wheelchair in an effort to maintain his upper body strength and chose to use his regular wheelchair.

    +1 regarding finding another doc, a good physical therapist and learning what type of physical exercise you are able to do without further damaging your body. Exercise is not required for weight loss but it helps and is overall good for your well being if done the proper way, specific to your injury/limitations. Good luck!
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    PinkyPan1 wrote: »
    I can relate to your back pain and shaky legs. I have had 2 failed spinal surgeries. I have had titanium fused to my lower spine twice. These surgeries left me disabled and with neuropathy in my left foot. As if that was not enough to deal with I then suffered a heart attack. I was advised to lose weight and walk 1 mile a day. My response was WHAT? Long story short...I found Leslie Sansone Walk At Home on YouTube. I could not even walk a 1/4 mile when I started but I was determined and I stuck to it. I still do her workouts daily but I prefer to get outdoors and power walk 7 miles. The walking has reversed my neuropthy and I have lost 22 lbs. I have been on maintenance for 1.5 years and I feel better than ever. I still have back pain but it is so much easier to manage my pain by walking and not sitting much.
    You can do this.....dig deep and start slowly. Your body will get stronger and you will be surprised at your own strength.
    I wish you much success and stay strong.

    THIS!!!

    You are AMAZING and AWESOME!!!
  • kshama2001
    kshama2001 Posts: 28,052 Member
    PinkyPan1 wrote: »
    I can relate to your back pain and shaky legs. I have had 2 failed spinal surgeries. I have had titanium fused to my lower spine twice. These surgeries left me disabled and with neuropathy in my left foot. As if that was not enough to deal with I then suffered a heart attack. I was advised to lose weight and walk 1 mile a day. My response was WHAT? Long story short...I found Leslie Sansone Walk At Home on YouTube. I could not even walk a 1/4 mile when I started but I was determined and I stuck to it. I still do her workouts daily but I prefer to get outdoors and power walk 7 miles. The walking has reversed my neuropthy and I have lost 22 lbs. I have been on maintenance for 1.5 years and I feel better than ever. I still have back pain but it is so much easier to manage my pain by walking and not sitting much.
    You can do this.....dig deep and start slowly. Your body will get stronger and you will be surprised at your own strength.
    I wish you much success and stay strong.

    That's awesome - thanks for sharing your inspirational story. Baby steps can indeed help us reach our goals. :)
  • lizziehemsley
    lizziehemsley Posts: 1 Member
    I have heart failure and clot to the heart I was going to ask same thing but my predicament is after my last pregnancy I was slim and had tons of fluid going up to a size 20 24 now I'm stuck with a mum tum imagine the impact I now have? Considering I was healthy with my.first child lost my pregnancy wieght within 7 months went back to slim now this time due to being disabled at 23 I'm finding it hard to ... very depressing ! And yup was a misdiagnosis loosing weight is a massive struggle for every one

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