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I am on oxygen 24/7, and have very limited lung capacity. Exercise is just not in the cards for me because it pushes my heart rate too high and leaves me breathless and coughing. My resting heart rate is about 100. Other than hand weights to strengthen upper arm muscle groups, I just cannot increase the caloric burn. Do I have to adjust my menu plan because my activity level is so low? (My mind is perfectly fine, and I spend most of my time on computers working at programming and studying about network operations and cybersecurity.) I eat about 1200 calories a day with moderate carbs and protein and low fat, but the scale is moving ever so slow. Since June 1, 2014, I have lost 43.8 lbs. Is this what I should expect on this Plan?
It sounds like you are doing well in the weight loss dept. I used to be really weak and although I wasn’t on oxygen 24/7 I wasn’t able to get out and do things and I had lots of trouble breathing because of my asthma and other conditions. I walked in my house and moved my body as much a I could. 1 lb. cans worked good for weights for my arms and hands, just lifting my legs did a lot of good. Bit by bit my health built up to where I am doing great. But I need to lose a bunch of weight now….Good luck, I am not a nutritionist but it sounds like the program should be just right for you since you need to eat enough for your body to build strength slowly. Good luck.
Thanks, BrenL, for your input. My daughter attended UW in Laramie when she was in College. It’s a small world! It sounds like you raise a lot of your own food. That must make it easier to produce what you need. I live in the Colorado mountains about 110 miles northwest of Denver. Our only grocery store is 15 miles away and is very expensive. I buy much of our supplies from Amazon.com. However, I have to buy my produce locally. So we generally use sweet potatoes and frozen vegetables with 1-3 salads per week. Protein sources are dear, but we have a freezer so we buy on sales and stock up. I don’t buy bread, only whole grain english muffins and bagel thins. I purchase whole and multigrain crackers through Amazon. I like the fact that TDC produces the shopping list and plans your menu. This will be a money saver for me. We are retired on fixed incomes, but we are pretty frugal.
Hi, mebulpitt.Your current activity is just fine, and it’s great that you found something.
Your current rate of weight loss of about 1-1/2 pounds per week (average) is actually not so slow, but also not very, very fast. By calculations, 1200 looks to be too low for you, but if you get all of your required nutrition and don’t have rebound weight gain, it may be OK.
You may benefit from modifying your menu if you are very inactive and find your weight loss has stagnated and/or find thtat you are uncomfortably full – then please do repost, and I will work with you.Thank you, Ossie-Sharon, for your valuable input. I agree, 1200 calories does seem low, but through trial-and-error I have found that level to be sustainable and nutrition-dense for me. I started at 1500 calories and just dialed it down until I could see steady loss without hunger and cravings. I make sure that I get enough protein, carbs, and fats to allow satiety and weight loss. I am sure that as I continue to lose, I will have to reevaluate my menu plans. Without activity, it is difficult to see steady loss, but it is offset by the calories burned by my elevated heart rate and breathing effort. I try to move around my house on a regular, hourly basis to avoid long hours sitting or laying in bed. This helps prevent blood clots. I am hoping that as my weight drops, that I will be able to add some activity to my daily routine. For now, I use a balance/stability ball to sit on when watching TV and hand weights to strengthen my upper back and shoulders. I think this is the best I can do right now.
It sounds like you are pretty wise about your limitations and weight loss program. I don’t know if this would work for you but I do sprouts (alfalfa, radish, clover, broccoli, lentil, etc) to help provide a fresh source of veggies for myself. I think your weight loss since June is really fantastic…esp. if you continue to keep it off! I can understand about your 1200 cal. intake, when you aren’t active you burn less….but I like this program with the 6 small meals, their reasoning about the spikes in insulin and such are sound. I know I feel better when I follow their system. I also think that a slow weight loss is better in the long run. I’ve only lost 5 lbs. in the month I have been on the program…but that times 12 equals 60 lbs in one year…down to past my goal weight! Good luck to you! Keep up the good work.
Sounds like you have a handle on this Disability/Weight loss thing. I too am disabled and can’t get out and walk like I used to. I have to now lose 200 lbs. I’m like 2 adult people. I find it hard to eat lunch and the snacks, but then by dinner, I’m so hungry, I make up for lost time. Just making the shopping list for this new way of eating and cooking is tiring me out. I thought if I start out eating day 1 for 2 days and then day 2 for 2 days, maybe I can eventually ease into this. What are your thoughts? When you’ve been eating poorly your entire life and finally at 61, decide to change your life, the change comes slowly. I’m a little confused when the video I watched on the things never to eat are Concentrated O.J., Margarine, Whole Wheat Bread & Pastas, Processed Soy Milk & Cheese and Corn and one of the vegies I need to eat by my 2nd day is a cup of corn and Whole Grain Bread. Is there some sanity to this? Any help you can offer me would help me a lot.
I am just beginning my program. I have had a hip and a shoulder replaced during last ten years. I am currently in need of two knees and shoulder replacement. Exercise is a big challenge right now. My job b requires me to lift, climb stairs, and move boxes. When I get home I am not exhausted. My biggest food issue is finding something I don’t have to prepare for breakfast that won’t wreck my A1C. Lunch and dinner I can manage. Any suggestions as I get started?
Hi, Fostoria, and welcome. The most popular choice for people in your spot is a smoothie – we have lots of recipes for these in the “Drinks” section, including ones designed specifically to get your day going.
Regarding fatigue after work, if it is approved by your health care provider, perhaps just stretches would be enough, even if you are on your back most of the time. Try doing them in front of the TV to keep you going.
Remember that you don’t have to suddenly do half an hour – just build up gradually.
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