rfox512님의 저널, 2023년 12월 6일

It takes a long time to lose weight. ❤️‍🩹 I am so sorry that you are feeling discouraged. I had setbacks as well. I had a hernia and knee surgery. There are simple, no impact exercises you can look up on YouTube. The trick is to go at a pace that does not cause irreparable damage. I started with only 3 days a week for 30 minutes tops. My kids were younger back then and that was all the time I could squeeze out. I would do a lot of little things. Don't give up. You deserve to love your body. You can start now by accepting that she is injured. 💙 

You’ll get there be consistent 80% of the time. I like to eat low-fat , high protein and sugar free. That’s really helped me. I eat low calorie bread Sara Lee has a 45 calorie a slice bread. I weigh everything that’s calorically dense. If I’m feeling like snacking and I’m out of calories I eat 3 apples, or 2 oranges or a bowl of grapes. I add veggies to most of my savory meals to feel full. I make sure to have a step goal of 15k steps a day. And I lift weights 5x a week for about 1-2 hours Hope that helps ☺️ 

I think you should talk to your PCP. Mine referred me to a bariatric clinic and once they had room for me there, my life began to change. With the support of an endocrinologist, a nutritionist, and a few months later, medication, this has been life changing. Even though my family is no longer around to comment incessantly on my weight, that voice still echoes in my head sometimes. "If only you could lose weight you would be so much "more"...fill in the blanks. It is through the coursework in the food addiction program that is helping me to change the narrative. The realisation that for me, weight issues have been the result of a lifelong biochemical imbalance has also been incredibly freeing. Losing weight for me since my teens onward has been near impossible. Now it isn't. Chin up, you will find your answers. 

Annisworkingonit: I’ve considered but I also read somewhere that you have to be a certain bmi for surgery and if I’m struggling already as it is, surgery isn’t possible for me  

You have to turn it around, spin it a different way. You need a food scale and a calorie limit. Set a limit that doesn't make you seem like it is not enough. As you get used to less sugar and less carbs you will find other foods that satisfy you and give you more energy. Tell yourself, I can eat anything as long as I weigh it and stay within the portion size listed. Start with these steps and soon you will be feeling and looking great! Just start and stay consistent. I also package my lunches for the week on Sunday. I may add a small item here and there, but basically I find recipes I like and that keep me full. My lunches are my Main meal. Take your time to figure out what works for you. You will get it done!  

I got a nutritionist after trying to lose weight without much success. It was a game changer for me. She was able to come up with a food plan that worked for me. It does take hard work and perseverance but it’s so worth it. Check with your doctor. 

Get an InBody scan, and figure out your basal metabolic rate. Normally you can get one of those in some gyms and they have a trainer give you the breakdown of your macros. Research what macros are, and then figure out how many calories you should eat. It’s all based in science, and if you get the formula right and stay consistent you can do this !!! 

Stay in a calorie deficit and lose 1 to 2 pounds a week. Stay consistent and you will get there. Take it slow. You got this! 

To clarify...Yes I am under the care of a bariatric clinic, and although a bypass was on the table, I declined. What they did do is start me on a program with a nutritionist and exercise. As is usually the case with me, after 3 months food noise started to get the better of me so the endocrinologist started me on a semaglutide. That took the food noise away and lets me stick to the plan of no simple carbs, higher protein, whole foods only calorically restricted diet. These days, bariatric clinics have options other than surgery. For me the big win is the periodic medical monitoring, the nutritionist and the referral to a food addiction program. Add in my local Planet Fitness, where the roving trainer is always happy to guide me to ways to protect the injured parts of my body yet still do the work that needs to be done to get my body into healthy form. For instance, with horribly flat feet, a previous pelvic fracture and bum knees, treadmills and eillipticals were not an option, but a recumbent step climber was. So that's what I did. Weight work is done using form and technique that won't exacerbate preexisting conditions. Leg work, given the hip replacement will always be limited to a max of 50 lbs, but that's where proper form and reps come in. Don't have to push/pull big weight to achieve results. So that's my non surgical story so far....