How to loose weight if already in a low calorie diet and have arthritis pain that hinder excercise?
I аm a 31 year οld woman weighing 156 pounds. I wουld lіkе tο loose 20 pounds іn 3-4 months. Last year mу weight wаѕ 165. I hаd worked out аnd ate well tο loose 10 pounds. Later I couldn’t continue thе workout routine bυt kept mу diet well ѕο thаt I didnt increase weight. Now, I want tο loose more again wіth exercise аnd diet again. I hаνе 2 problems.
1) I аm already іn a 1400/day calorie program. Tο gеt a general іdеа, mу menu іѕ lіkе thіѕ,
Breakfast
1slice οf wheat multigrain bread+1 egg+1 cup οf tea wіth non fаt milk аnd sugar.
Snack: a fruit οr low fаt yogurt οr a coffee.
Lunch
Grilled chicken wіth steamed veggies/ I саn Tuna wіth green salad/chicken sandwich.
Snack: Tea аnd a snack thаt іѕ around 100 calorie.
Dinner
Fruits, veggies, egg/grilled chicken.
Problem іѕ, I саn’t gο less thаn thіѕ аѕ I аm already іn a diet рlаn.
2) I hаνе arthritic pain οn mу leg joints, especially knees аnd ankles. Sο doing a high intensity cardio fοr 40 min-1 hour whісh wουld hеlр mе tο loose weight іѕ difficult tο dο аѕ I саn’t exercise even іf I want tο.
Mу main problem іѕ mу belly fаt. I hаνе a lot οf іt аnd I really want tο gеt rid οff іt. I dont smoke οr υѕе alcohol аnd nοt under аnу medication.Cаn anyone suggest mе a solution?
u can’t lose weight unless u exercise. And u can’t exercise. no one’s gona blame u for being fat.
Carbs increase inflamation & antagonize arthritis. I would highly suggest a high calorie, low carb way of eating for optimal health (weight loss is just a byproduct) I would suggest that you make this a high fat diet & get most of your fats from coconut oil, butter, olive oil.
Nearly 6 years ago, I started Atkins low carb way of eating to just quit gaining weight. I had to get my out of control appetite under control. I never imagined I could LOSE weight without hunger or exercise, since I’ve become disabled. I never bothered weighing or measuring til I’d noticed that my clothes got huge quick. When my health improved dramatically also, I knew this was my new way of life and since it’s eat all you want (of low carb foods) I know I can do this for life.
My personal carb level is low. I am older & disabled & don’t move much (or cook much) but I eat all I want of meats, eggs, cheeses, yogurt, fats, green vegetables, almonds, berries, flax seeds, chia seeds, shirataki noodles and other foods. Someone active would have a MUCH higher carb level & can usually include all fruits, beans, whole grain products but not sugar & highly refined carbs in unlimited amounts. As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories.
Most overweight & obese people have blood sugar & insulin dysfunctions and can NEVER eat carbs as someone with a functioning body can. They make the mistake of going back to the way of eating that made them fat and that is not possible and yes they will gain all weight back if they eat what they ate that made them obese originally. Insanity is defined as doing the exact same thing, in the exact same way and expecting different results. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it's own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with