Chronic Fatigue Syndrome makes usual exercise impossible - feeling hopeless
nevermind18
Posts: 16 Member
Hello
I have several health conditions including Chronic Fatigue Syndrome and every day life is exhausting, especially in this heat. I’ve read that everyone’s assumed to take 2000 steps a day, but I don’t do this every day, let alone more on top. My weight gain is from a combination of medication and lack of movement. I try to move and have started to do Qui gong by watching YouTube, but I know that exercise is key to losing weight. Ultimately my weight loss will only happen with reduced calories, which is pretty miserable. Sorry to sound so negative, but I’ve lost weight before, only to put it back on again. I want ideally to lose a stone, but half a stone would be a great start. Does anyone else have the same problem or just some encouragement? Thank you.
I have several health conditions including Chronic Fatigue Syndrome and every day life is exhausting, especially in this heat. I’ve read that everyone’s assumed to take 2000 steps a day, but I don’t do this every day, let alone more on top. My weight gain is from a combination of medication and lack of movement. I try to move and have started to do Qui gong by watching YouTube, but I know that exercise is key to losing weight. Ultimately my weight loss will only happen with reduced calories, which is pretty miserable. Sorry to sound so negative, but I’ve lost weight before, only to put it back on again. I want ideally to lose a stone, but half a stone would be a great start. Does anyone else have the same problem or just some encouragement? Thank you.
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Replies
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nevermind18 wrote: »Hello
I have several health conditions including Chronic Fatigue Syndrome and every day life is exhausting, especially in this heat. I’ve read that everyone’s assumed to take 2000 steps a day, but I don’t do this every day, let alone more on top. My weight gain is from a combination of medication and lack of movement. I try to move and have started to do Qui gong by watching YouTube, but I know that exercise is key to losing weight. Ultimately my weight loss will only happen with reduced calories, which is pretty miserable. Sorry to sound so negative, but I’ve lost weight before, only to put it back on again. I want ideally to lose a stone, but half a stone would be a great start. Does anyone else have the same problem or just some encouragement? Thank you.
Exercise is NOT the key to weight loss, you can create a calorie deficit just with your food. Put your correct stats into your profile, set a small weekly weight loss goal, and start logging your food accurately and consistently while doing your best to hit your calorie goal. With no more than a stone to lose, you should only be aiming to lose 0.5lb - 1 lb per week anyway. It may be slower without the benefit of the extra exercise calorie burn, but it's not impossible. MFP gives you a calorie goal that you would lose weight without exercise, any exercise would be additional. Lots of folks here have lost weight with little to no exercise, and hopefully you will be able to work up to more activity, little by little.
Good luck and hang in there
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Thank you. I really appreciate your encouragement. x1
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Look into more than 1 diet. I guarantee there is one out there for you that isn't miserable. I am doing keto which is next to no carbohydrates. But I also thrive on mainly fruits and veggies. I suffer on the traditional diet of trying to eat prepackaged foods and tiny bits of stuff like 1 slice of pizza. A lot of people are on that type of "everything in moderation" diet but I can't handle it and I'd rather have a massive salad (and watch my dressing).6
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I'm sorry for your health issues. For what it's worth, I lost quite a bit of weight over the years through a combination of diet (calorie deficit) and exercise. However, due to some physical issues and an ongoing struggle with depression, I became more sedentary and stopped maintaining a calorie deficit. In the last couple of months, I've gotten back into a deficit but haven't been as active, except for the occasional walk. I've lost 10 lbs in the last 2 months. I don't desire to be sedentary- I love the fitness and mental boost that comes from exercise- but strangely I've found it somewhat easier to maintain a calorie deficit without it right now. I think it's because my calories stay consistent from day-to-day and I don't experience spikes in hunger due to the extra activity. Plus, it just gives me one less thing I have to focus on, which is helpful right now. Again, I don't consider it ideal, but I am losing the weight and it hasn't been all that hard (I'm in a 500 calorie, 1 lb/week deficit). In your case, a simple 250 calorie deficit/day would mitigate the lack of exercise and enable you to lose at a healthy rate. The only challenge with that is that a person has to be really accurate in their logging, as the deficit is so small there's not much room for error. But it can definitely be done. 6
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Why miserable?
It's reduced calories compared to what your were eating previously, which was too much. So another way to look at is you are training to eat "normal" calories based on your activity level. This process is not about starving yourself and going through endless starvation and overeating cycles, but learning what you should be eating to maintain your weight.
Similar to managing your finances - you first eliminate debt, but you don't make drastic moves and you continue paying for necessities. Apply the same logic to your diet plan - make small changes which have a dramatic impact over time. Take this slowly and deliberately.
As for CFS it is highly likely these symptoms will diminish the closer you get to your goal weight.7 -
don't diet. make sustainable changes in your eating habit. stay in your calorie allotment. weigh your food on a food scale. if you don't eat sugar, then when you eat sugar again, you'll gain it back. if you don't eat carbs, same thing. I like to squeeze as much nutrition out of my calories as i can
exercise is not the key, a calorie deficit is. weight loss can happen with no exercise.
exercise is for fitness.
you can also look into leslie sansone who does walking videos (to be done inside). some are on youtube. qui gong is nice too and might help physically and mentally
good luck-ideopathic hypersomnia here
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You can start with logging what you eat--then setting calorie goals. As a long time tai chi and qigong student I would encourage you to keep on with the qigong. It helps to heal your mind and body, if nothing else it feels good to do it.1
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I've lost 26 kg without any exercise.
Only started to exercise and do weighttraining recently.
It's the calorie deficiency that's needed for weight loss.
Good luck!3 -
Calories are the key to weight loss. Eat well, eat within your calorie allotment, move your body when you can for other health reasons. All the best to you and I hope you start to feel better soon!3
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Thank you so much everyone. This is the first time I’ve tried to lose weight with other people so to speak and I had no idea how helpful it would be. Dieting can be a really lonely business and it’s so easy to feel it’s a lone battle. The comments on here and the others I’ve seen in the community are so supportive and (mostly!) kind. I am so glad I’ve found you! 🙂6
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I am doing water aerobics - excellent for my joints. Because of my weight I do not fit onto many gym machines so water aerobics is the answer for me.1
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Nevermind - don't look at this as a diet. Diets never work, only lifestyle changes work in the long run. Take it slow, you didn't gain the weight in a week, you won't lose it in a week, either. I can't add to the advice of the others, I just want to say hang in there, you can do it!0
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Why miserable?
It's reduced calories compared to what your were eating previously, which was too much. So another way to look at is you are training to eat "normal" calories based on your activity level. This process is not about starving yourself and going through endless starvation and overeating cycles, but learning what you should be eating to maintain your weight.
Similar to managing your finances - you first eliminate debt, but you don't make drastic moves and you continue paying for necessities. Apply the same logic to your diet plan - make small changes which have a dramatic impact over time. Take this slowly and deliberately.
As for CFS it is highly likely these symptoms will diminish the closer you get to your goal weight.
I was within my healthy weight range, prior to getting CFS. While CFS obviously didn't directly cause me to gain weight, CFS symptom intensity isn't a causation of weight itself.3 -
Check out http://www.summertomato.com/ Darya's book "Foodist" changed the way I look at food and helped me create better eating habits!0
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I have fibro and lost 2 stone without exercise, feel free to friend me if you want some support0
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Exercise is not required for weight loss. I've lost a total of 180lbs, the first 50lbs were purely eating at a deficit - I didn't start to exercise until about 6 months into my weight loss, and all I did was go for a walk every evening.1
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