Losing weight suggestions

Posted by eastcoastsherry @eastcoastsherry, Sep 20 10:34am

Hey everyone!
3 months ago I had a spinal fusion, along with a diseconomy?idk how to convey what it was called, lol. Anyway after having pain with debilitating sciatica for almost 3 years, I put on about 40 lbs! I need to exercise to lose weight, I’m already on a plant based diet, with PT, but it’s not enough to lose weight. Can anyone direct me to a YouTube low impact exercise program? I’ve read many of your posts on here, and I am very lucky to have found this site and be in the presence of very strong and heroic people! Waking up with pain every day is never easy, I forgot to mention I am 58 and before pain I was use to aerobics, they always seem to drop pounds when needed! Thank you for reading and sharing any exercise with me🤗

Interested in more discussions like this? Go to the Spine Health group.

Hi @eastcoastsherry, Welcome to Connect. We are happy you found Connect and you are not alone on your quest to lose some weight. I'm still working on it a little bit but it wasn't that long ago when I was packing quite a few extra pounds. While we wait for others to join in and share their favorite suggestions for low impact exercises, I thought I would share a few other discussions that really might be helpful for suggestions and tips.

— Weight Management:
https://connect.mayoclinic.org/blog/weight-management-1/tab/lifestyle/
— Exercise without and with following LCHF: Great Interview Rebecca: https://connect.mayoclinic.org/discussion/exercise-without-and-with-following-lchf-great-interview-rebecca/

And the discussion that helped me in my weight loss journey…
— Low-carb healthy fat living. Intermittent fasting. What’s your why?:
https://connect.mayoclinic.org/discussion/low-carb-healthy-fat-living-intermittent-fasting-whats-your-why/
Have you ever tried or heard about intermittent fasting?

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Hi @johnbishop , and yes I have heard of intermittent fasting! My youngest son does it, and has never had a weight problem! My weight became issue with the spinal stenosis, and sciatica so painful, I almost cried when I would move! If I can just exercise, I know I can get rid of the extra weight! I haven’t had the chance to look at what you sent over to me,but I will before I put away the phone!
Do you do the fasting?

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@eastcoastsherry

Hi @johnbishop , and yes I have heard of intermittent fasting! My youngest son does it, and has never had a weight problem! My weight became issue with the spinal stenosis, and sciatica so painful, I almost cried when I would move! If I can just exercise, I know I can get rid of the extra weight! I haven’t had the chance to look at what you sent over to me,but I will before I put away the phone!
Do you do the fasting?

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Hi @eastcoastsherry, I'm still doing the intermittent fasting. I try to do mostly 18 and 20 hour fasting windows but do drop to 16 and once in awhile drop to a 13 hour fast depending on what I've got going on for the day. I posted my weight loss and intermittent fasting journey in another discussion here if you would like more info — Low-carb healthy fat living. Intermittent fasting. What’s your why?: https://connect.mayoclinic.org/comment/336050/.

The Zero app makes it really easy to track the fasting on you mobile device – https://www.zerolongevity.com/

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I tried intermittent fasting three months post laminectomy. At 71 years old and already having occasional problems with constipation with aging, I looked up IF's side effects. Sure enough, constipation was the #1 side effect and I certainly experienced the worst, most painful constipation of my life and the laminectomy made the "going" more difficult and very painful. What has worked for me is smaller portions, eating breakfast, more fruits and veggies, increasing fiber, having a little in my stomach at bedtime and counting calories the old fashion way. Calories and fiber count big time. Best of luck to you.

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@riovirgingirl

I tried intermittent fasting three months post laminectomy. At 71 years old and already having occasional problems with constipation with aging, I looked up IF's side effects. Sure enough, constipation was the #1 side effect and I certainly experienced the worst, most painful constipation of my life and the laminectomy made the "going" more difficult and very painful. What has worked for me is smaller portions, eating breakfast, more fruits and veggies, increasing fiber, having a little in my stomach at bedtime and counting calories the old fashion way. Calories and fiber count big time. Best of luck to you.

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Welcome @riovirgingirl, I'm no expert but I think the main reason behind constipation during intermittent fasting is dehydration and poor fiber intake. I have been guilty on both of those points in the past. For me, the intermittent fasting is more about controlling glucose and improving insulin resistance. I am really working on drinking more water and limiting the coffee I used to drink all day long. I've also added more fiber which is helping with the constipation. I'm with you on having little in the tummy at bedtime 🙂.

How long ago was your laminectomy? How was your recovery?

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Hope you find your path to sustainable weight loss.

I have grade 2 Spondylithesis and gained a bit of weight during lockdown. I used to be an ultra runner and found it difficult to cut back on the eating habits. Also work is quite challenging – long hours, many stakeholders and generation z!

I picked up drinking along the way – not an alcoholic, but enjoyed a drink each night to help relax and calm the nerves… excuse the pun. Throw a busy family and two fur babies in the mix and it’s all fun and games!

I’ve tried a personal trainer to mix in with Pilates, cycling and watching macros. I loss 3 kgs, reduced fat and gain muscle mass but aggregated my back again. So I will cut out weights again.

I just started to read the Fast 800 and will see if that can help me by increasing Pilates and swimming, cutting back on alcohol and snacks.

I am finding it difficult because running used to be my relief valve. I still haven’t found the alternative and it has been a challenging year mentally and emotionally…. I’ll continue to chip away and hopefully I find the right solution before Christmas!

Good luck!

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@riovirgingirl

I tried intermittent fasting three months post laminectomy. At 71 years old and already having occasional problems with constipation with aging, I looked up IF's side effects. Sure enough, constipation was the #1 side effect and I certainly experienced the worst, most painful constipation of my life and the laminectomy made the "going" more difficult and very painful. What has worked for me is smaller portions, eating breakfast, more fruits and veggies, increasing fiber, having a little in my stomach at bedtime and counting calories the old fashion way. Calories and fiber count big time. Best of luck to you.

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Also, make sure you get in a 20 minute walk once or twice a day. It helps "motility."

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@jmendoza1

Hope you find your path to sustainable weight loss.

I have grade 2 Spondylithesis and gained a bit of weight during lockdown. I used to be an ultra runner and found it difficult to cut back on the eating habits. Also work is quite challenging – long hours, many stakeholders and generation z!

I picked up drinking along the way – not an alcoholic, but enjoyed a drink each night to help relax and calm the nerves… excuse the pun. Throw a busy family and two fur babies in the mix and it’s all fun and games!

I’ve tried a personal trainer to mix in with Pilates, cycling and watching macros. I loss 3 kgs, reduced fat and gain muscle mass but aggregated my back again. So I will cut out weights again.

I just started to read the Fast 800 and will see if that can help me by increasing Pilates and swimming, cutting back on alcohol and snacks.

I am finding it difficult because running used to be my relief valve. I still haven’t found the alternative and it has been a challenging year mentally and emotionally…. I’ll continue to chip away and hopefully I find the right solution before Christmas!

Good luck!

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The increasing Pilates and swimming, cutting back on alcohol and snacks sounds great. I wondering if you've tried cycling? That was my transition from running and it's worked well.

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Here's two ways to drop pounds quickly.
1. Five bite diet
This way shrinks your stomach in 3-4 days. It mimics the diet people that have undergone after bariatric surgery. You consume 5 bites of food three times a day. And as long as you have two bites of high quality protein a day, you can eat anything in those five bites, even a Snickers bar!
2. Vegetarian Nine bite.
Basically the same but four more bites and restrict food to beans, fruits, leafy green and crudirifirous vegetables, and salads.
These diets are very effective if strictly followed.
* Please note that unless you have been eating a decent diet, these methods can be a shock to your system and as always, check with your doctor before committing to these methods.
I was given this diet by my PCP. I used it and it was like quitting smoking. The first 72 hours were hard but after that I enjoyed feeling and hearing my stomach growl. It meant I was truly hungry and I equated it with fat being eaten up! I lost 20 pounds in 30 days and did not put it back on. During that 30 days I planned several dietary changes and maintained them one of the best changes to make is to eliminate sugar, (with the exception of natural fruits), from your diet.
Good Luck no matter what you decide.

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