Two annoying issues

AJumpp8
AJumpp8 Posts: 1 Member
edited November 2024 in Health and Weight Loss
Hi guys. I really could use some help and/or suggestions here.

A little background: I'm a 37 year old Marine Corps veteran who has back and foot injuries. Some excersies that I would love to be able to do, are just too painful. And I don't want to be medicated so I avoid them as much as possible.

My goal is to lose about 60lbs. I excerise and don't seem to lose much weight, so my doctor says I'm healthy but doesn't offer much in the way of what I can do to lose the belly and neck fat that I want gone.

So to recap...crunches, high impact workouts, and running are out for me.

Are there any foods and excercises that are low impact that I can utilize to help burn this stomach and neck fat off? Even weight lifting for months and my neck fat only shrinks so much.

Replies

  • ahoy_m8
    ahoy_m8 Posts: 3,054 Member
    Shrinking fat = calorie deficit. Good news is you can do that with any foods that suit you if properly measured and counted. Cardio (e.g. swimming) will give you a few more calories to work with, but not a game changing amount. It's not essential for losing the stomach & neck fat. Only a calorie deficit is. You might get better ideas about safe exercises on the "exercise & fitness" thread.
  • courtneyfabulous
    courtneyfabulous Posts: 1,863 Member
    Need to be in a mild calorie deficit and eat adequate protein. That's the only change you need to make. Keep up the weightlifting and exercise you currently do. Just measure and log all your food with myfitnesspal and hit that daily calorie goal & get in the protein.
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    swimming would be low impact
  • courtneyfabulous
    courtneyfabulous Posts: 1,863 Member
    The only reason you're not losing that neck & belly fat is that you're not currently in a caloric deficit. It will disappear as you lose body fat. When you get to your goal weight/look then slowly increase calories up to maintenance level to maintain.
  • krwjohnson
    krwjohnson Posts: 46 Member
    Calorie deficit is the most important thing. I am an army veteran and have trouble with my knees so I use the elliptical, the arc trainer, and I walk on the treadmill at an incline. I usually set the incline to 12 and the speed to 3.5. It's a much more strenuous exercise than you would expect.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Calorie deficit.

    You might want to see a physio to see what exercises are doable with your injuries.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    I second the recommendation of swimming. It is low impact and burns a lot of calories.
  • tomteboda
    tomteboda Posts: 2,171 Member
    First, thank you for your service and sacrifices.

    Second, all you need is a calorie deficit. With 60 lbs to lose, I recommend 1 lbs/week. The myfitnesspal.com guided setup will help you calculate that. It is your before-exercise calorie goal, so if you do extra exercise you get to eat more. I lost my first 30 lbs or so almost completely bedridden.

    I have back and joint problems due to injuries and arthritis as well. For me, simply walking has been a great thing. No, it doesn't burn as fast as running or hiit, but it loosens my muscles and burns off some calories, and the daily solitude is a time if major emotional strength and recharging for me each day.

    When I started, I was recovering from heart inflammation and barely walked 3000 steps a day. A quarter mile was a long walk, difficult and painful. I stick with it though and now average more than 14,000 steps daily and take two thirty minute walks with my dogs as well as enjoying light hiking on the weekends.

    There are days i hurt a lot and have to decide "can i do this?" Sometimes the answer is "no" bit more often it's "I can walk ten minutes" and then I ask myself all over.

    Committing to health with physical disability is not going to win any speed races. It is an endurance haul. Two years later, I'm down 105 lbs. My USCGAux uniform, bought 17 years ago when I was in my top physical shape, is too big!

    I know you can do what you need to in order to be healthy. Just commit to counting your calories and maintaining a modest deficit, and find the exercise that works for you.

    P.s. swimming is also great but slippery floors might not be, depending on your feet and balance.
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