Staying on track during convalescence

livendive
livendive Posts: 23 Member
edited November 21 in Health and Weight Loss
So my daily routine has been working for me the last 5 months, averaging 6-7 lbs lost per month, but I'm about to switch things up, with a shoulder replacement surgery scheduled for Tuesday. I know I'm going to gain some unavoidable weight at the hospital (stainless steel parts weigh significantly more than bone, and inflammation is a given), and I'll have to reduce my activity level for awhile, but I'm anxious about losing control with changes to the routine I've grown comfortable with. Normally I'm active enough that it's easy to avoid snacking, and when I do want to splurge, I can make myself "earn" the calories in my daily budget. Sitting on a couch watching TV, unable to do anything more strenuous than go for a walk...that sounds acceptable for a week or two but I don't want it to become my new normal. Any suggestions for how to avoid boredom snacking and keep activity high on my priority list even when I really don't feel like (or am incapable of) doing stuff?

Replies

  • livendive
    livendive Posts: 23 Member
    edited September 2017
    I think it's the change in routine that's worrying me the most. It took me a long time to find a balanced routine that works for me instead of long periods of gaining followed by short, intense periods of dramatic loss... Rinse, repeat. I'm really liking this slow, steady loss without giving up so much that I'm stretching for some goal at which I can stop and go back to my weight-gaining ways. Also, boredom is my kryptonite.
  • PAV8888
    PAV8888 Posts: 14,302 Member
    Consider this a practice run at maintenance.

    Recovery at a deficit is slower than at maintenance. Your TDEE while reduced due to lack of activity will increase from baseline during recovery from surgery. Overall set up to maintenance sedentary and once out of the hospital slowly ramp up activity as per your PT schedule and advice.

    Nothing is stopping you from logging (I guess that depends on which shoulder is getting operated on). The concept doesn't change between maintenance and weight loss. You eat your calories. You evaluate your progress. You adjust.
  • Polo265
    Polo265 Posts: 287 Member
    edited September 2017
    Good for you in planning for your convalescence. I tore my rotator cuff in September, 2016, having surgery in January of this year. Before my surgery, I was still pretty optimistic, mostly walking, but unable to do what activities I was accustomed to doing (paddle sports, swimming, golfing, biking). My weight crept up a bit from Sept until my surgery in January. After that, it was all downhill, or should I say uphill in weight. I was in extreme pain and in an immobilizer sling for 7 weeks. I couldn't even walk because my gait was off and hurt my shoulder. I wasn't even allowed to drive for 3 months. I became depressed, sat in a chair and binged on Netflix, food and drink. I consoled myself with my favorite treats - chips and dip, Cheez-its, etc. Because I was in pain, I felt I deserved those treats. I began to gain weight quickly. The more weight I gained, the more embarrassed I was to leave the house. I didn't even want to go out to my mailbox. Anyway, I gained almost 35 pounds since September. My highest weight was 157, but when I joined MFP is was 154.6. (I'm now 145.6)

    Enough of my tale of woe. I think you're very wise in planning your rehab in advance. I agree with the others in that you should just do maintenance calories. That will be difficult enough since you'll be inactive. I don't know how to advise you on activity because I was pretty helpless. Myself - it hurt to even walk, though I could do so very slowly without jarring my shoulder. My biggest obstacle was myself. I let depression set in and felt sorry for myself. Netflix binges were a good way to pass the time.

    I wish you well and will be thinking of you. Shoulder surgery is a nasty surgery. Please keep us posted.
  • livendive
    livendive Posts: 23 Member
    edited September 2017
    Update - another week has passed, during which my walks have averaged 5 miles per day and today's weigh-in was 4.6 lbs less than my last post, on 9/11. I'm now at 39 lbs lost and starting to pay attention to gross categories of nutrition (carbs, protein, fat) instead of just calories. If I can drop 1 more lb by Saturday, I'll be at 40 lbs in 6 months.

    On the non-scale side of things I had an even better week. I kept an appointment with my endocrinologist despite recovering from Ortho surgery, due to his 3 month waiting list. Based on my labs drawn a few days before surgery, he cancelled 1 of my blood pressure meds and cut the dose of my other in half. He also cut the dose of my blood pressure med in half. I also quit taking my heartburn prescription 10 days ago, with no ill effects, and cut my gout script in half to wean myself off it (it was largely required due to the now cancelled blood pressure med which encouraged gout attacks). So basically, of the 5 daily prescriptions I was taking before starting on this journey toward better health, I no longer need 3 of them, and I only need half the dose on the other 2.

    Long story short - improving overall health is possible even in the lead up to and recovery from joint replacement surgery. No excuses.
  • livendive
    livendive Posts: 23 Member
    edited October 2017
    Yesterday and today were pretty nice days at work, returning after a month off. Even though I lost 35 of the 45 lbs I've shed so far before my break, it's pretty obvious that people don't notice nearly so much when they see you every day as when they go a little while without seeing you, and they proved it yesterday and today. 9 different people independently remarked on my progress, "Dave! You're back! And you lost a gazillion pounds!" and "Holy crap Dave! You got skinny" and "Wow Dave, welcome back, did you spend your month off at the gym? You really trimmed up!" (recuperating from shoulder replacement isn't much like 'at the gym', but whatever). :D Anyhow, I spent the last two days being noticed and complimented, and it felt damn good. B)
  • Tmountainmom
    Tmountainmom Posts: 16 Member
    Great job! I enjoyed reading about your progress.
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