How can I lose weight without a lot of physical exercise?

Question

Right now I weigh 112lbs and I feel like I could stand to lose 15 or so pounds. My problem is, I'm disabled and I can't do a lot of physical exercise. My bones are really weak and easily dislocate, so I have to be extra careful.

I feel like I need to lose weight so there's no extra pressure on my knees and ankles.

The extra weight is pretty much only in my abdomen and arms. But I can't do things like sit-ups or push ups...

Any suggestions would be helpful!

kheserthorpe · Accepted Answer

Generally speaking its fairly easy to lose weight with diet alone.

I'd be personally fairly hesitant to give you any specific advice without knowing all your medical conditions, or having you take any from anyone else here tbh.

Personally I've found it easy to lose weight using a whole-food based diet based around protein/vegetables with low fat and carbs.

I've also lost weight using a more balanced protein/carb/fat diet with high exercise.

TBH, I would focus your diet and lets say physical therapy (which may be a lifelong thing for you, you might call it that or something different) to optimize your health, strength and endurance. You definitely don't want to be very overweight, but 5-10 lbs overweight with stronger joints would be better then perfect weight and weaker. Health #1. I understand that being lighter would be easier on you, but not if it comes at the expense of muscle tone.

Not an expert in your particular issues. If you want to share more I can help you research a bit. Good luck to you.

Red_Arrow · Accepted Answer

I have some thoughts, but run them by your doctor for your situation.

The obvious is watching your nutritional intake. But you still need to do something to burn the calories. A good substitute for sit ups is to lay on your back and lift your legs. the easiest is to draw your knees up towards your belly. And this also is good for "slimming" the belly. As someone already said, you can not direct where the weight is lost, but if you tone certain muscles they can hold things in better and will make it look like you lost weight there. And pulling your knees toward your belly tightens the abdominal muscles. If your doctor okays it, you can lift your legs while keeping them straight. Harder, but tightens the muscles better and quicker.

Ask him about a recumbent stationary bike. That is one where you sit and lean back a bit while pedaling on pedals in front of you rather than beneath you. You can do it with little resistance so it should not hurt your bones, but you are still working you leg muscles.

throwit · Accepted Answer

The only thing I can think of with no exercise is to cut whatever junk food out of your diet.

You can't target weight loss to your arms and stomach, either. Cardio is what get rid of weight, I would look up some cardio exercises you could do with your disability, and weight baring exercises might help your joints hold together stronger.

I wouldn't suggest eating less, you might lose essential vitamins and make your bones even weaker. Make sure you're getting all your vitamins, especially those that keep your bones strong!

Good luck!

kdizzleforizzle91 · Accepted Answer

I was on the Atkins diet a couple summers ago. I lost about 25 pounds in 3 or 4 months. My parents each lost 40. That was without any extra exercise, just watching carbs. Basically, the science behind the diet is that when your body is starved of carbs after a short while, it starts using your stored body fat for energy instead.

bomdottcom · Accepted Answer

How about aqua aerobics?

It's done in the pool/water. It's always recommended for pregnant women and elderly people since it's gentle on the joints/ankles.

Also, keep in mind that weight loss is 80% diet. Eliminate liquid calories (sodas, fruit juices, lemonade etc) and fast food. Limit your red meat intake.

cheesesteak7 · Answer

no carb, low carb, or anorexia. Anorexia obviously isn't healthy, so I'd suggest eating going no/low carb.

Though I'm not sure if it'd really make a difference for your small amount of excess arm/belly fat. You're probably thin as it is. Sounds like you just need to TONE those areas, rather than lose weight.

So yeah, eat normally...but TONE those areas by doing tricep work outs. The stomach? if you can't use your legs and don't want to do situps (would those put pressure on your legs?), then I'd suggest captain's char leg raises! If your fragile body can handle those. if not, then maybe an ab roller?

Theguyoverthere · Answer

The trouble with weight loss is that you really can't predict where the fat will be taken from. A lot of people claim that fat loss occurs all over the body before really being taken from the stomach. Weight loss is mostly dieting. The cardio people do for weight loss is to burn calories and speed up the metabolism. With your situation I don't know if you can do any high intensity stuff but if you have access to an elliptical that is a really safe bet for your joints. I use one myself when doing cardio to avoid shin splints.

sixstring85 · Answer

There are certain foods you can eat to help you burn fat and reduce inflammation. Cinnemon, basil, and cayan pepper all help to burn fat. Also artichokes and green tea can reduce inflammation. As long as you aren't constantly sitting and doing a little bit of walking it should help. Make sure you don't totally eliminate carbs from your diet. The body needs carbs to give you energy and with that energy you will burn off the fat. Aim to have a little bit of protein, carbs, and veggies with each meal which will also kick start the metabolism. If you aren't eating enough food and your body goes into starvation mode you will actually end up gaining more weight. Make sure you get 3-4 meals a day.

Risqueguy · Answer

You have my sympathy. You will be limited by the calories you take in and how many you burn. Unfortunately, your burn rate will be limited because of your activity level. Eat healthy but don't take in too many calories. There are Asian exercises that you can modify to do in a seated position. Try tai chi or chi gung. they are good for your health and an experienced gung fu master can get you started.

confugirl · Answer

Diet is the most important part in losing weight. Those girls who do a lot of cardio, but pig out later, are doing it wrong. Also, the girls starving themselves and doing a lot of cardio are doing it wrong. Find a long term diet that works for you and forget the cardio. Quite a few diets exist, but I've only tried the low carb diet and it worked for me.

GIRISHJMEHTA · Answer

My dear friend,do some simple yoga exercise and Pranayam.Surf net and find out about both.Eat homemade food,Avoid packaged food/drinks/cola and alcohol. Think positive and you will achieve goal. Do not forget to eat fruits.Good Luck!

Anonymous · Answer

wow.  112 lbs doesn't sound heavy at all!  Are you sure you need to lose weight?  What makes you think you have to?  I understand due to a disability, any weight might be heavy, but...I don't know if you need to lose weight.  It might make you weaker.  Have you consulted your doctor?

Chickadee838383 · Answer

Can you do hydrotherapy? It'll be easier for you then? I've worked with heaps of clients in a hydrotherapy pool and it's been beneficial for them as a whole.

Anonymous · Answer

Swimming. I'm in a similar situation; I have a very weak back and hips and my chiropractor recommends swimming as exercise for anyone who needs low stress methods.

sammy_31 · Answer

Well you can start off by eating very healthy, no processed foods or junk food/drinks.

523206720 · Answer

Eat lots of tomatoes and avoid oils. Most people lose a lot of weight eating clean.

Anonymous · Answer

speak with a medical professional and they will tell you that if anything you may need to increase your muscle not loose weight.

Anonymous · Answer

Dieting is about 9 times more effective at weight loss, than exercise. If you can't exercise, then just get your diet under control.

KLTheErudite7229 · Answer

I lost my belly fat by eating less, drinking less soda, and do chores on regular basis.

Anonymous · Answer

im beginning "the paleo diet" perhaps you should look it up and try it

ImCoasting · Answer

Eat extremely healthy and walk. Walking an hour a day you should see results.

Anonymous · Answer

yes you can..well I did I lost 20lbs in 4weeks just on dieting ,didint exercise at all(other than everyday walking)

cavmanier · Answer

Eating less calories. Too obvious?

Prettygurl12 · Answer

How tall are you that 112 is too heavy?!

Jayded1 · Answer

How tall you are? Under 100lbs its tiny.

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