Limping, obese, middle aged woman in chronic pain seeks...

[Gingernaut]

Weight loss, strength training and stamina building

How do I do this?

I have a very sedentary job, a binge eating habit, a gimped left knee with atrophied muscles, chronic and multiple issues with feet and ankles, causing a 'walking on sharp stones' sensation when I walk, I can't drive, work a rotating shift pattern and I am 14 stones

I'm bigger than I have ever been, in a shit job and thoroughly depressed with myself, my life choices and life in general

Does anyone have any suggestions, for someone who has to manage stairs one step at a time

Don't say swimming, as there isn't a pool within walking distance that's open when I'm awake

I wonder if you would benefit from an appointment with a podiatrist to see if orthotics would help with the gait… I have a deformed leg and hip problems, and the podiatrist has been life-changing. I know from experience that very low carb worked for me with weight loss and cravings. (In my case, the first three days are hell, but if I can get through those, it’s clear sailing.) I lost 65+ kgs, so was heading down a very scary path. (Also only 5ft, so can’t even hide a couple of kilos.) Once I am no longer ruled by my cravings, I feel more in control of my life and less depressed. (I kind of get in the mindset where my diet is a form of self-pampering, not denial.) Once you make it a lifestyle and the weight comes off, there will be a lot less pressure on your knees.

I don’t want to be disabled as I age and at 51 am studying nursing. My first prac experience was profoundly illuminating when I had patients younger than me waiting to be re-housed due to disability caused by lifestyle choices and the MH cycle that is perpetuated by this.

I have fallen off the VLC bandwagon and put in a few kilos very quickly. I am feeling it already. I am back on the first three days of hell and reminding myself that I am an adult and I like myself more when I feel better all over. I am in charge of what I put in my body and what I buy.

One thing I have done is change my wallpaper on my phone to that of a full-body X-rays of an obese person. (*This person has chosen to share these X-rays publicly for this weight loss educational purposes and I need to reiterate that they be treated with respect.). It’s very confronting to see IRL how excess weight must affect the skeleton. While there are differences in bone mass and small differences in structure, nobody really has “Big Bones” IRL and for me this has been a great reminder. I will attach these photos but with a sensitivity screen. It’s too confronting for a lot of people.

'I already walk up to 20,000 steps a day.'

But you previously stated 'I have a very sedentary job, a binge eating habit, a gimped left knee with atrophied muscles, chronic and multiple issues with feet and ankles, causing a 'walking on sharp stones' sensation when I walk,'
🤷🏼‍♀️

Yes 20000 steps a day seems an awful
lot for someone who can only manage a step at a time? Are you being unrealistic with you lifestyle/goals?

Yes

If I don't walk, I don't get to work, go shopping or go out

I have to walk, regardless of whether I'm in pain or not

I have orthotics, padding etc, but I am still in a lot of pain

Running would be out of the question

Once I'm at work, I'm at a desk, often lone working and I can't leave to walk about.

I am very short, with the bone structure of a bird

I had to have chest x-rays done and was mortified to see my bulk on the film, bulging out over my belt. 🫣

I would also recommend Pilates.
I have two one hour individual sessions, using a range of special equipment.
It is expensive but I can fit round my shift schedule and it is completely tailored to my needs both long and short term.

It helps with core strength, weight bearing and flexibility.

OP weight loss is mostly about diet. You already do a decent amount of walking so forget about exercise for now. One thing at a time.

Vitamin b12 might help with the walking on sharp stones sensation.

Do you eat a fair amount of sugary, high carb and processed foods? If so, I'd start there and adopt a diet of 2 meals plus one healthy snack a day. Lots of vegetables, a moderate amount of lean protein, plus small amounts of healthy fats and unrefined carbs. Have a look at Dr Becky Gillaspy on YouTube as well as Dr Mark Hyman's Sugar Solution Detox Diet book.

Can you see a physiotherapist and/or a podiatrist to try and address your feet and ankle issues? For exercise, check out Lucy Wyndham Read. She has lots of shirt workouts that aren't too taxing and are excellent for beginners.

Vitamin B12 levels are fine

Foot pain has multiple, mechanical causes - Morton's Neuroma, fat pad atrophy, deformed bones, bunions, plantar fasciitis and unstable ankles

Knee issues caused by damaging the knee cap ligaments when I slipped and fell on some ice

Standing hurts, walking hurts, going up on tip toe is excruciating

I can't afford to get any worse and I literally need to take the weight off my feet - about 7 stones worth

There are no Pilates studios close to me, but I can address my diet

Decent therapists are as rare as hens' teeth here, but I need help

There;s advice from someone without chronic knee pain, and someone who hasn't read the OP as she states clearly that she doesn't drive.

@Gingernaut Sympathy from me for chronic pain issues, as both my knees swell up with rheumatoid and now osteoarthritis. When the pain/swelling is bad, I limp badly as it fricking well hurts! On those days - walking is too painful . I find the pain is much worse if I have eaten sugar/white flour products especially. I'm prediabetic and very much try to stick to low carb all the time. When knees are bad, I have weights at home and try to maintain upper body strength.

I think what others have said re weight loss is sensible - make it low carb and no sugar.

@Gingernaut - can you give us an idea of what you are currently eating? Particularly in terms of sugar, refined carbs and UPF. Do you drink calories (fruit juices, sodas, alcohol)?

I wouldn't advocate obsessive calorie counting, but can you get an idea of how much you consume on an average day and reduce by about 300-400?

Can you aim for a diet that is mostly plants and lean protein, plus small amounts of healthy fats (EVOO, Avocado oil) and complex carbs (quinoa, lentils etc).

For instance:
Brunch: 2 egg omelette incorporating vegetables OR a mixed salad with boiled eggs or roast chicken.
Snack: Greek yoghurt, berries and /or nuts
Dinner: Lots of vegetables with chicken or fish.

Painkillers to make walking bearable, see a doctor for this if needed, then walk. Bandage your ankles and knee if needed too. If you get a train walk to/from the station. If you get the bus get off one or two stops early and walk the last bit. Walk through the park or the streets on your days off. Get a dog so you have to walk it or volunteer to walk someone else's. Get a bicycle and cycle. Start by going to the end of your road and back, getting off to walk up any hills to start with. Build up very slowly because of your joints. Waterproof clothing so you're not affected by weather. Exercise using dumbells and YouTube videos at home.

Take up a new hobby. If your hands are busy you can't be eating and the hobby will distract you mentally from thoughts of food. Get smaller plates, modern ones are mostly too big and make a sensible portion look like a child's portion, so you fill up the plate with what is really two portions because it looks right, then wonder why you're the size of two people.

I highly recommend emkfit. She adapts all her work outs and encourages you to work within your means. Very fun.

Here's her playlists on YouTube
https://youtube.com/@emkfit

Here's a 90s 20 min workout
Try it once at least, pick something you like

Random example mama Mia workout. It's all based on HIT training, she times it all..very likeable.

I have similar issues op just been diagnosed with arthritis of the knees. I've joined ww online as weight is not helping and I'm going try some online yoga or Pilates on you tube

I’d address your diet first. Do the free James Smith Academy calorie calculator and start calorie counting to stay in calorie deficit. Don’t use the my fitness pal one as it’s unrealistically low for long term success. Calorie counting is great as you can eat all foods whilst losing weight- no fad diets needed.

The Fitness Chef Facebook page is good too, and people are really helpful.

Exercise will help with pain, mobility etc, rather than weight loss. Yoga, Pilates and weight training are great for body and mind, but best to get lessons to start with to ensure good technique. Good luck

Get a 6Ib kettle bell and squat

A Les Mills body pump class maybe? Good for fat burning and strength building. It's sorted out a lot of pain tweaks for me

Downward dog is an app with some free (basic) yoga on it. I bet there are a lot more out there. You could try that at home on a mat.
Also, how about aquarobics at your local pool? One of my buddies and I used to do it with the nannas (they all referred to it as “Fatty Splash”) and we had to keep refusing offers for morning or afternoon teas afterwards. I swear I nearly drowned laughing more than once.
Also floor Pilates apps are available too.

I'm amazed if you're getting 20,000 steps in OP.
I used to walk 25 minutes to work, 25 minutes home, 25 minutes into town and back on my lunchbreak, and then take the dog for an hour long walk after work.
And I was nowhere near!

Another one saying cut out sugar, UPFs and wheaty things and go low ( not no) carb.

Eat plenty of protein and dairy. Use extra virgin olive oil not veg oil. There is now lots of evidence that sugar is the main culprit, rather than fat, and that a diet high in sugar and UPFs can aggravate various inflammatory conditions also.

I've lost over four stones eating this way, and never counted calories. I've eliminated joint pain and meno symptoms and aced my annual health check with excellent cholesterol ratios.

I also do gym and reformer Pilates which I absolutely love. A good instructor is crucial.

I'd concentrate on your diet first, and making conscious choices as a pp suggested.

Cook from scratch as much as you humanly can.

Join us on the long running 'why we eat too much' thread in weight loss chat based on Dr Andrew Jenkinson's book of the same name if you like :)

@Gingernaut Hello, I'm in a similar situation with aches and pains, and ideally I should lose half my body weight. I don't walk nearly so much though, and I'm wondering whether that's exacerbating your problem.

Are your steps at work in short bursts, so that you can rest your knees and feet? My pains get worse after ten or fifteen minutes of the same activity, whether it's walking or sitting or housework. Could you find a job that lets you WFH?

I've moved much of my shopping etc online and am more in charge of the exercise I do take. It also frees up some time for self-care. Would this help you?

I think addressing your diet would make a big difference, and you can start that straightaway. I started by not snacking in the evenings, avoiding sugar and sweeteners, eating fewer carbs. My mood has lifted, which makes everything more tolerable. And I'm losing between one and two pounds every week. This has to be a lifelong change for me, so I'm keeping it simple and sustainable. There are threads in the Weight Loss Chat topic that may help you. Hope you find something that works for you.

what classes are available near you? It sounds like your options are very limited from your responses to the suggestions so far, so youtube might be your best option. Pilates and some form of weights would be my advice. They both get you back in touch with your body, and if you can start to love it a little more, better diet may follow

I suspect my high step count is down to the fact my feet and knee are fucked and I'm taking small steps, tbh

Lots of suggestions

Diet for when I'm at work

Slimfast shake for breakfast

Tesco/Sainsbury's/Boots/Spar meal deal for with a bag of salad, crisps, some grapes and an apple while I'm at work

Not much for dinner if I get home late or binge out with pizza, ice cream and chocolate.

The binges are not occasional and it's these I must address

When I'm not at work, I tend to shambles around, aimlessly stuffing my face.

There is a ton of stuff to be doing round the house, hobbies included, so getting busy would be a good idea

Low carb/keto can really help with chronic pain. I’m currently doing Auto Immune Protocol which is very restrictive but the idea is to reduce inflammation and therefore chronic pain (I do have an AI condition though so not necessarily recommdening it for someone who doesn’t! But same idea with low carb and keto).