Vlog: Trying To Lose Weight When You Have Chronic Health Issues

To lose weight, you need to take in fewer calories than you burn off.  That's it.  The healthy weight loss rate is one to two pounds per week.  Yes, that may seem minuscule, but it really isn't.  There are 3500 calories in each pound of fat.  In a year, you could lose, if needed, 52-104 pounds!  Those measly couple pounds don't seem too shabby now, do they?  To lose weight more efficiently, do the following in concert with each other: 


EXERCISE

• First of all, contact your doctor or medical team to see if you can exercise, what exercises you can and can't do, any limitations or contraindications and so on.  Everyone is different, so you need to ask.  And, you need to start exercising s
• Then, pick the exercises that are fun for you.  If they're enjoyable, you may have an easier time sticking to your workouts.  You may include strength, endurance, flexibility, stabilization, body weight, and balance exercises in your workout program.  The type, duration, intensity, number of days per week done, sets, and repetitions are dependent upon your specific health condition.
•  From those exercises that are fun, choose exercises you can do physically. 
• Get exercise equipment to use at home.  Look for sales at sporting goods stores and discount stores locally and online.  Buy what is right for you:  dumbbells, exercise bands, a treadmill, an arm/hand cardio machine, steppers, weighted balls, etc.
• Join a gym/fitness center.  Exercise classes and equipment can also be found at senior centers.
• Another option is to work with a certified personal trainer in their own studio, at a gym, or at a fitness center.
• Exercise with friends or family for the fun and accountability of it.

NUTRITION

Nutrition has a huge part in weight loss.  Calories in<Calories out=Weight loss.  Exercise is also important for flexibility, endurance, and generally good physical health, but you can't out-exercise a bad diet.

Here are some tips to help you get your food intake in gear:

• Eat lean protein, complex carbs, healthy fats, veggies and fruits, healthy snacks
• Drink plenty of water  (this goes for when you're exercising too.  Stay hydrated!)
• Check with your doctor or medical team regarding any foods you shouldn't eat.  Anything that would increase your symptoms or your problems with the chronic health issues.
• Consult ad register dietitian for advice on meal plans and how to eat for your chronic health issues and weight loss.
• Eat smaller portions.
• Eat slowly and mindfully.
• When cravings come along, don't act on them right away.  Wait a bit and distract yourself with a walk/wheel, a phone call to a friend, anything to get your mind off the craving long enough for it to disappear.
• Eat when you're hungry and leave the table when you are satisfied, not super full.
• Take time for healthy meals:  planning them, buying for them, cooking them, serving them, and eating them.  Make it a celebration!

Stress relief is also an important part of weight loss.  If you're nervous and stressed, you may go for sugary comfort foods more often thanks to increases in the stress hormone, cortisol.  Relieve stress with strategies such as increased communication with friends and loved ones, meditation, talking with your doctor about things that are troubling you, going to a counselor, and practicing time management.

Also, get plenty of sleep.  Everyone's different but go for 7 to 9 hours each night.  Sleeping too much or too little can affect appetite-stimulating hormones ghrelin and leptin.

For more information check out these links:

Mayo Clinic:  Is Too Little Sleep A Cause of Weight Gain? 

WebMD:  Can Stress Cause Weight Gain?

Sleep Foundation:  https://sleepfoundation.org  

NCHPAD.org:  Physical Activity Guidelines for Adults with Disabilities

How to Work With Cients Who Have Chronic Conditions.(This is geared toward personal trainers, but has a lot of information on exercise guidelines for various health issues, so I thought it might be helpful)

Nutrition.gov  www.nutrition.gov/nutrtion-and-health-issues