New To Calorie Counting!

Kayleesi94
Kayleesi94 Posts: 1 Member
in Getting Started

Hi All,

I finally feel like I am in a good place to really start my fitness journey. The last two years have been hard as I sustained an injury to my ankle and I am forever going to be very limited in what I can do when it comes to exercise as the movement in my ankle is restricted. I have put on a lot of weight since my accident, but I am going to push through!

I was just wondering if anyone knows of any exercise videos on YouTube that take into consideration injuries? I have seen a few, but I would love to know which ones kept you motivated.

I also wanted to see what kind of foods people eat to help stay under a calorie deficit (I am limited to 1,249 calories a day) but also keep you feeling full?

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Replies

  • springlering62
    springlering62 Posts: 9,290 Member

    hi @Kayleesi94 welcome to MFP!

    If you’ve got access to a pool, swimming laps and/or deep-water water aerobics are both very low impact to your ankles.

    With deep water, you wear a flotation belt around your waist to keep your feet from battering the bottom.

    What about an exercise bike? A recumbent bike might not put so much pressure on your ankle as an upright or Peleton type bike.

    I did all of these when I broke my toe.

    Can you walk comfortably? I lost a good bit of my weight simply walking.

  • springlering62
    springlering62 Posts: 9,290 Member

    and where did the 1249 number come from? That’s awfully low unless you very short, or entered a 2-lb a week loss goal.


    Did you doctor prescribe such an unusual number?

    People who lose at a slower rate are statistically more likely to lose, to continue to lose, and to keep it off

  • cmriverside
    cmriverside Posts: 34,582 Member

    Yeah, I'm going to agree with springlering on the 1200.

    I started my weight loss at 1200, and there really was no way for me to stick to it, let alone feel satisfied regardless of my food choices. Give us more info…your current weight, height, age, gender? I doubt 1200 will be necessary. I lost almost all my weight at 1500-1600 PLUS additional 200-400 on days I exercised moderately for 45-60 minutes.

    For comparison, I went from 220 to 140 pounds (5'7") in my mid fifties, retired, and using mostly walking and swimming as exercise.

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,581 Member

    @springlering62 is totally right about getting in the water and stationary bike to treat a lower extremity injury. I'm doing it right now for a sciatic problem. I did it before for a knee problem. Basically, whenever I have a problem below mid torso, I emphasize getting on the spin bike or into the pool. Water aerobics are very straightforward, but swimming is better exercise. If you have never swum for fitness, I recommend lessons.

    Even with a bad ankle injury, you can do all sorts of core and upper-body strength training.

    Now, we don't know anything about you. There are so many considerations that involve the details of your situation, including what resources you can bring to bear. The best situation is that you can afford a personal trainer. Second best is to do group lessons (beginner Pilates is a great place to start). YouTube videos are, of course, the price performer, and I have gotten something out of them. I think you could find something you like on this channel. (I used their core workouts at one point.)

    https://www.youtube.com/@PS_Fit

  • springlering62
    springlering62 Posts: 9,290 Member
    edited April 15

    fwiw, I can reserve swim lanes at my local Y, the local county aquatics center, or my own gym, which fortunately has a large 25yard pool.

    I started by being basically “drownproofed”. I took a few lessons to learn how to turn my head back and forth to breath and to do my arms properly.

    I cannot flip at the end of a lane. It makes me nauseous. So, I swim to the wall, cling a second and push off to go the other direction.

    It’s not pretty, and I’m a bit embarrassed when the folks that obvs used to do swim team back in the day blow past me, but I shoot for a mile each time and it’s a darn good workout whether you suck at it, or look like an Olympic swimmer.

    No one has ever said a thing to me about my lack of ability or grace, even before I took lessons. In fact, if anything, the aquafit crew (I do laps while hubs does aquafit) goggle and tell me I must be super fit to swim that long, lol.

    you want a place that will let you reserve lanes in advance (hard as hens teeth to find open lanes otherwise), has a good dressing room, and cares about water temp. Cold & wet trigger my arthritis within minutes, so I prefer a warmer pool than the aquatics center keeps theirs.

    And avoid swimming during class times where ladies and gents - despite signage all over the place and constant email reminders- insist on getting in the pool covered head to toe in perfume, cologne, Axe, or aftershave. There’s one class each week that has people who must lather in the stuff before getting the water and it wafts over the pool surface, making us lap swimmers gag when you lift your head out to catch a breath. You’ll learn the rhythm/habitues of your pool/gym pretty quick.

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