How can I lose some weight?

Whiskey26

I have severe OA in both hips and referred pain in my knees. My walking has deteriorated considerably and I use a stick all the time. With walking being so difficult for me, I don't get out a lot and therefore I'm not exercising enough. I've gained a lot in weight (probably about 2 stone) and gone up a dress size and this is really getting me down. I can't do the exercises I was given by a physio when I was diagnosed, because I can't get down on the floor, or get up again. I can't weight bear at all on my right side, so exercising standing up is also a problem. The only comfortable place for me is on my bed, so this restricts the type of exercises I can do. I would love to lose a bit of weight so that I feel comfortable in myself, but I have a feeling I won't lose weight by diet alone. Can anyone give advice on diets or exercise that I can try? It's beginning to affect my mental health, as I feel so heavy and unfit.

Lane

Hello @Whiskey26 it's good to see you posting.

While you wait for other members to arrive to your chat, about how to lose weight, I have attached a couple of links from our website for you to have a look at:

https://www.versusarthritis.org/news/2021/september/top-tips-to-manage-your-weight/

https://www.versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/massage/

Please take care of yourself.

Best wishes.

Lilymary

I do sympathise, I found exercising too painful by the time I was diagnosed., which resulted in weight gain and loss of muscle strength, which in turn probably made my hip hurt even more. Have you tried swimming or cycling/exercise bike? They will at least take the weight off your hip, but you may only find out if they work for you by trying. Every little you can manage will help, even if they are standing exercises to tone your muscles and improve flexibility, and exercises on the bed. Have a look at Let's Move with Leon.

https://www.versusarthritis.org/about-arthritis/exercising-with-arthritis/lets-move-with-leon/

These are quite fun, can be as gentle as you need them to be, and if you can find time to do one every day, you'll notice the difference eventually. My physio says it can take 2-3 months to see a difference, so don't give up if they feel too easy or if you don't see any change after a few weeks.

As for diets, that's a whole other topic. The 5:2 diet worked for me in the past, and I really ought to have another go. It also helped me think differently about how I was eating on non diet days. At least you can eat fairly normally for 5 days of the week - I find dieting every day is too hard.

TLee

I belong to a support group for COPD as well as this one, and weight is also a common topic for those of us who want to breathe easier. There is a contributor there who refuses to use the word "diet", saying it is simply choosing to live healthier. I didn't get that for a long time, but I think I'm slowly coming around. I started by looking at what I like to eat & trying to improve those choices however I could. Counting calories helped at first, because I could see in the numbers where I could cut down. I found some alternatives that I liked & built on them--mostly I cut carbs because they are very high in calories, but I didn't do anything too drastic. A 60-calorie wrap for my sandwich was clearly better than two 90-calorie bread slices, and sandwich toppings in a lettuce wrap is even better. Yogurt salad dressing instead of mayo was another easy substitution, and it is also really enjoyable as a dip--luckily, I find I (almost) prefer crunchy peppers and cucumbers to chips. I didn't do anything too dramatic, and anything that I didn't like was a no-go. I did have to give up things that are just to tempting, by-passing the cookie and chip aisles in the supermarket. After a while it was not as difficult as I thought it would be, and I enjoy the hunt for new, healthy and hopefully tasty options. I feel like my approach to food is changing, for instance, being thrilled by having the perfectly ripe banana for my desert!

Exercise is difficult for me because I usually pay for it with an increase in pain. Still, I do try to move a bit every day--well, I have a canine companion who insists on it! Even a slow walk down the road & back makes me feel very proud of myself. Yesterday we attempted a bit of an optimistic walk through a park, after which I was screaming in pain & stuck on the bed for the rest of the day. Today I seem fine so the question is, do I keep on in spite of the pain? Umm, today I think we'll keep our walk quite a bit shorter. Everything in moderation! Find what works for you and go for it, but don't make it a chore that you're going to hate.

Whiskey26

Thanks @Lilymary for your message. I would love to try swimming, but I wouldn't be able to get down the steps into the pool. Cycling is unfortunately out of the question, as I cannot physically lift my leg over the bike and I wouldn't be able pedal anyway, as I'm in a lot of pain with my knees (referred pain). I had to sell my bike, which upset me because as a non - driver, it gave me so much freedom. I will take a look at Leon's videos and also have a look into the 5:2 diet that you mention, as I've not heard of it. My weight is really getting me down, so anything is worth a try.

JULIE252423

It's so hard I suffer from osteoarthritis and recently ended up in hospital with pneumonia and sepsis arthritis it hit all my blood stream and my joints I was so poorly I'm walking with a frame lost weight in hospital but since coming home gained so much it's so hard when you can't move around like you its really hard and really gets you down so my heart goes out to you because I really know how you feel 😘😘

stickywicket

We all need exercise wherhermor not we have arthritis. I doubt I'd still be walking at all without it.

But it'-s now àccepted that the main factor in losing weight is diet, not exercise. You have some good suggestions there from @TLee . I get groceries delivered and no way could I walk to my nearest convenience store so, what I don't order, I can't eat. Just order the healthy stuff with the odd, small treat. And try not to eat anything late in the day. Check out healthy, filling recipes. You can do this. We once had a lady in a wheelchair who lost 5 stones.

[Deleted User]

@Whiskey26 I wonder whether you have ever seen the Morning Live show on BBC1 weekdays at 9.15am? There is an exercise bit at the end which includes a seated version of what they are doing for people who can't stand or move easily for whatever reason. They are very short, just a few minutes a day.

My second suggestion is to try Qigong - there is info on this site about it apparently but I found a free online class which is for absolute beginners. The woman who runs it is well aware that not everyone can do what she does so she encourages you to just do what is within your own personal range which means you can follow the class just doing what you can. Indeed this is how I began and after several weekly classes I've found my range of movement has increased, she also does a seated version as well. You join here https://www.eventbrite.com/e/health-and-wellness-with-qigong-tickets-141388754571?aff=ebdssbonlinesearch and the chair version here https://www.eventbrite.com/e/chair-qigong-tickets-227316248017?aff=ebdssbonlinesearch

It's free to join Eventbrite and the classes are both free and the time is 5pm UK, from the page click on the Select a Date button and register. I've included the links so you can have a look if you want to rather than trying to persuade you! I find public classes too difficult so these online ones help me. Anyway hope this helps you and best wishes.

Whiskey26

Hi @Izzy72 thank you so much for your message. I've not seen the BBC1 programme you refer to, but I will definitely have a look on the links you've provided and see what would be suitable for me. Thanks again. Katherine x

Whiskey26

Hi @stickywicket Thanks for your message. Like you, there is no way I could walk to a supermarket for shopping, so I get mine delivered too. I am trying to eat more healthily, despite a sweet tooth. I don't eat between meals, which is good I guess. I am giving myself until the summer to sort myself out, in the hope I'll feel a bit more comfortable in myself by then x

Whiskey26

Hi @JULIE252423 thank you so much for your message. I'm sorry to hear that you were poorly and ended up in hospital and I hope you're feeling better now? It's so hard with OA isn't it? To go from being independent and mobile to being unable to bend properly, or walk without a stick. I never expected the pain to be this bad. It's nice to hear from a fellow sufferer, as they are the only people who truly understand. Take care. Katherine xx

Whiskey26

@T57

Hi @TLee thanks so much for your message with some hints and tips about healthy choices. I particularly like the one about having a lettuce wrap! This I am going to try. I try to restrict the amount of carbs I have, I don't eat a lot of chips and I always carefully weigh out pasta for the correct portion size. When it comes to potatoes, I prefer a sweet potato jacket, to a normal one and I could eat salad every day. My downfall is my sweet tooth. I love a biscuit or three with a cup of tea. It's great that you are able to still get out and about for walks with your dog. I consider myself to have done well, if I manage to get into the garden (impossible at the moment due to an unbelievably painful flare up). I hope you've recovered from your pain, following your walk in the park? Take care. Katherine x

Platt

I know exercise is recommended but in reality it's only about 20% of the overall picture. 80% is what you eat. And talking from someone who has suffered since a child with weight issues, the only thing that has ever worked for me is cutting out refined carbs. All that pasta, potatoes, fresh white bread that we all love! I am going through a bad patch because exercise is non existent now and my mood is low. I am eating too many bad carbs and it shows in my weight. If u can try and add " good" carbs - veg, beans etc and reduce the refined carbs i would hope that may help - totally agree with the lettuce wrap thing! I do understand thou - hard when suffering physically and as well as sometimes the emotional consequences. Xx

stickywicket

I'm sure you'll get there as you seem so determined.

If the problem is the sweet tooth then maybe you could just get tough with what you have with your cuppa. I keep biscuits in a hard to open tin on a hard to access shelf. I get out a couple (semi sweet) to go with my afternoon cuppa but that's it apart from something for dessert in the evening. Most supermarkets have low calorie snacks now and some are rather good. Bur I àlso bake using a sugar substitute and always wholemeal flour as it's healthier and more filling. Chocolate biscuits only come out when our family or guests arrive. (But we do have one then😆)

Sheelee

I understand the problem with exercise. I swim. It's such a joy to be able to move without the pain, and it's good exercise.

I lost weight during lockdowns despite pools being closed. There was 1 reason for that-the coffee and cake shops were closed!!

I think you need to do some dieting and exercise where possible. The exercise will help strengthen the muscles also, which may help with the movement. I do some seated exercises, but I also exercise on my bed. I bought a leg exerciser, which islike a cycle without anything but the peddles . I can do that sat down.

Sheelee xx

TLee

I find that it is very hard for me to stop once I start on sweets (or salty, for that matter, if that's what I'm craving!). I try not to have bad-for-me snacks in the house. My husband keeps his snacks at work, but if any are left at the end of the week he brings them home. Weekends are rough for me! I would normally try to have a small amount of slightly sweetened, whole grain cereal or a piece of fruit.

Baloo

I think I lost 2kg by giving up red meat, and it wasn't too difficult.