Some Advice

[deleted848353]

I currently need to get my health and fitness back on track now I've had some medical intervention done for my lower back pain that I have suffered with for years. I also do intermittent fasting where I can and have pretty much cut out gluten and dairy as they do mee no favours. What I'm wanting advice on is the best way to kick start my weightloss by diet but also any low impact exercise I can do at home or outside as I suffer with hip pain due to bursitis. all advice is welcome tia

 

[5830921]

Intermittent fasting is a great way to go. If your hips can handle running, run; foam-rolling and stretching (yoga too) afterward can alleviate some of that pain, which may also lessen as you lose weight. Biking and rowing are great too for cardio. Low weights (dumbbells, barbell, kettlebell) at high repetitions is also a great way to increase heart rate and build muscle, especially joints, and increase flexibility. Good luck; experiment; expect frustrations and tiny positive moves; stick with something that works—and build on that.

 

[twoton]

With the back trouble and the bursitis, have you been to a physical therapist? They might be able to give you some routines.

 

[deleted848353]

With the back trouble and the bursitis, have you been to a physical therapist? They might be able to give you some routines.

Currently physio is phone consultation so they cant do much in the way of properly assess me but once they can they are going to do hydrotherapy but all I've been told is to try and do 30 mins of walking if possible which hurts so much. Back I have had treatment on which was electrotherapy which has eased my back problems considerably it's just hips that cause the issue

 

[halcyondays]

If nothing else works follow this old weight loss adage: put as much food on your plate as you want but chew each bite 100 times. And don't drink any calories.

Kidding aside it will change your awareness of food and your eating habits.

Sticking to the theme of hydrotherapy I know pools are probably still closed but the best low impact for you if walking hurts that much might be water aerobics all the way up to swimming. Buoyancy reduces the weight your hips and spine bear. Swimming reduces it almost to zero.

At home? Have you tried sitting or supine exercises? Take the weight off your hip and spine.

 

[someperson]

I currently need to get my health and fitness back on track now I've had some medical intervention done for my lower back pain that I have suffered with for years. I also do intermittent fasting where I can and have pretty much cut out gluten and dairy as they do mee no favours. What I'm wanting advice on is the best way to kick start my weightloss by diet but also any low impact exercise I can do at home or outside as I suffer with hip pain due to bursitis. all advice is welcome tia

Cut the sugar out completely it's the fast track short cut (i would talk to your doctor if your a diabetic though) this way they can help you manage it better

I completely cut out sugar i'm losing about 0.5 pounds a day.. and walking about 2.5-4 miles aday..

my peak was 218.5 (started at 210)and i'm at a new low of 204.8 in my weight loss progress...I started seeing "faster" results after cutting 99% of sugar intake(sometimes it's hard to avoid )
I would check this out that is where i got the info from it seems to be working for me

first 4 videos
thunderf00t weight loss - YouTube

 

[deleted848353]

Cut the sugar out completely it's the fast track short cut (i would talk to your doctor if your a diabetic though) this way they can help you manage it better

I completely cut out sugar i'm losing about 0.5 pounds a day.. and walking about 2.5-4 miles aday..

my peak was 218.5 (started at 210)and i'm at a new low of 204.8 in my weight loss progress...I started seeing "faster" results after cutting 99% of sugar intake(sometimes it's hard to avoid )
I would check this out that is where i got the info from it seems to be working for me

first 4 videos
thunderf00t weight loss - YouTube

I'm not diabetic was prediabetic but reversed that and I hardly have sugar

 

[51arledge]

As soon as you see your physiotherapist, I would recommend yoga. There are many, many flavors and hundreds of poses. Some are easy, some medium, some more difficult.
I had major back, neck and shoulder pain in my 20s thru 40s. I was introduced to yoga at age 50; my pain went away!
As I always say about yoga, "10,000 years of physical therapy experience had to have value."

 

[someperson]

I'm not diabetic was prediabetic but reversed that and I hardly have sugar

vegetarian diet i'm pretty much doing a semi vegetarian diet
extreme low percentage beef (4%) and chicken avoiding surgery fruits


swimming is low impact as well

 

[deleted848353]

vegetarian diet i'm pretty much doing a semi vegetarian diet
extreme low percentage beef (4%) and chicken avoiding surgery fruits


swimming is low impact as well

Thinking swimming when pools open but that will have to wait. I do mainly eat chicken and fish and add in some plant based options on other days. Fruit I mainly have the odd apple or banana at times

 

[6inchcock]

As @51arledge said Yoga may be a good option. Personally I have never done it, but have had three different friends with assorted back, hip and shoulder problems that tried the Yoga route and seemed to find some success with it.

I think the benefit is it reduces the pain and stress allowing you to do some other things.

I am reaching a point where Yoga may be my next option to offset my injuries as well; the only reason I haven't is because of the time available for me to work with someone that knows what they are doing (either a PT or therapist)

 

[Sweetlysad]

Thinking swimming when pools open but that will have to wait. I do mainly eat chicken and fish and add in some plant based options on other days. Fruit I mainly have the odd apple or banana at times

Maybe try a vegan diet and see how it goes! I lost 30lb with no effort. No sugar, I don’t eat processed breads.
Exercise with back issues is hard. I would see a trailer once things open again. Maybe a recumbent exercise bike? Do you have hand weights?

 

[deleted848353]

Maybe try a vegan diet and see how it goes! I lost 30lb with no effort. No sugar, I don’t eat processed breads.
Exercise with back issues is hard. I would see a trailer once things open again. Maybe a recumbent exercise bike? Do you have hand weights?

I have incorporated some plant based option in to my diet. I limit what bread I have if i cant get gluten free thou I'd rather go without bread then suffer for days.

I shall be seeing if my weight has gone down from 132kg/291lbs tomorrow

 

[Snarky_succubus]

Diet is the basis... not a kickstart. It’s the biggest factor by far. That being said... DDP yoga. I recommend it to everyone. It’s completely dynamic resistance based which means it’s exactly as challenging as you make it. Fully adaptable for beginners or people with injuries/physical disabilities... a huge strength builder as well as a great cardiovascular workout. It’s not “normal” yoga. Anybody can do it and it’s helped a ton of people rehab injuries, rebuild strength and mobility, and lose weight.

 

[Scarletbegonia]

Thinking swimming when pools open but that will have to wait. I do mainly eat chicken and fish and add in some plant based options on other days. Fruit I mainly have the odd apple or banana at times

what’s your vegetable consumption like in a day?


I’ve a friend who lives with MS, and so has leg problems, doing classical stretch. It’s broadcast in the US, but she’s all over YouTube as well.

I’d look to tai chi or qi gong as well.
Most important, and my current struggle, is get a pattern so your body wants to move.

 

[neutrno]

Walking is a good exercise.

But losing weight is really about food.

 

[Scarletbegonia]

Found the link...
YouTube



on Vegetarian and vegan diets.
My favorite cookbook for years was Vegan Cupcakes Take Over the World.
Not coincidentally, by the time I met the lead author, she was pushing Appetite for Reduction.

I was lacto vegetarian from 1980 to 2018. 2018 to present is my backslide.
I’m recovering from it, and aiming for 90 percent WFPB, which I jokingly call vegan without the fun of protesting.
I’m decreasing added oils, and specifically for me, watching sodium levels in any packaged food. (assuming all restaurant food files under “treat.”)

Intermittent fasting seems to work for me. Fiddling with windows/time.

I know plant based isn’t for everyone. There are smart ways to eat while including flesh, but they carry fats with them. Fats that aren’t good for us over time.

 

[HorseHung40's]

Cut the sugar out completely it's the fast track short cut (i would talk to your doctor if your a diabetic though) this way they can help you manage it better

I completely cut out sugar i'm losing about 0.5 pounds a day.. and walking about 2.5-4 miles aday..

my peak was 218.5 (started at 210)and i'm at a new low of 204.8 in my weight loss progress...I started seeing "faster" results after cutting 99% of sugar intake(sometimes it's hard to avoid )
I would check this out that is where i got the info from it seems to be working for me

first 4 videos
thunderf00t weight loss - YouTube[/QUOTe

Congrats on your success!

Ensure that you are receiving 80-100 grams of protein per day (about 3 to 3.5 oz). Green vegetables, except avacado can be eaten. be as mindful of sodium as you are of sugar; however, I would cut it down and by 50 to 80% but not cut it completely. Do have a serving or two of grainy rye breads for fiber. Low fat cheese can be a heart smart source of calcium and protein. Consume cheeses with a milk fat contact of 23% or less.

Walking is excellent exercise. It can be done, while maintaining social distance.

Good luck!

 

[Mule]

This depends on the tolerance your hips have for repetitive-but-low-range movement and if you have good trails near where you live, but biking is excellent low impact exercise. You decide your time, distance and speed, and it is easy to adjust intensity. It's my favourite form of exercise (horse riding is the close second, but that can be tough on hips).

 

[MILF_Rider]

I currently need to get my health and fitness back on track now I've had some medical intervention done for my lower back pain that I have suffered with for years. I also do intermittent fasting where I can and have pretty much cut out gluten and dairy as they do mee no favours. What I'm wanting advice on is the best way to kick start my weightloss by diet but also any low impact exercise I can do at home or outside as I suffer with hip pain due to bursitis. all advice is welcome tia

Advice I've read which works for me is that muscle bruns fat. My routine in the morning to facilitate this stategy, i have a whey protein shake in the morning with breakfast, a multivitamin and fish oil. Also glucosamine and condroitin supplements can be good, ive used in the past. Then i find a muscle building free weight routine online that alternates muscle groups daily.

At first your weight stays the same or maybe goes up, muscle gain may offset fat loss, but it might be a little more apparent in measurement.

There are hormonal forces working against you, fat tends to lead to estrogen which promotes fat storage... you can be tested for testosterone levels and get that treated by prescription, but that involves doctors, usually urologist. I was doing self injection which is the least costly and you don't need to worry about contact (don't want the wife getting testosterone from contacting skin where you apply a gel daily) plus the gel or patch approach tends to be expensive.