Trying to lose weight when not very able bodied

[FailingAndFallingApart]

Cautiously venturing here as I am very overweight, according to BMI calculator I need to lose approx 5 stone which seems mad!

The problem is I have joint issues which have plagued me a little more in recent years. 6 years ago I was able to drop 2 stone in 6 months by upping exercise but my body just cannot do it at the moment. I am struggling to get 10k steps a day without being in agonising pain let alone anything extra on top of that.
I can obviously cut back on some calories but I just don't want to be eating boring plain food all the time, I love food! I don't have a sweet tooth really but a lot of my favourite meals are rich and have plenty of butter and cheese which is definitely my downfall. I cook for my family and I would say we have mid-range with regards to healthy stuff.. we don't eat a lot of processed food and always have at least one veg with dinner.

Anyone else lost weight while not being as physically able and able to offer some much needed insight or just support? 🙏

I have ankylosing spondylitis and know how you feel. Calorie restriction is easier than you think. Spend the next 7 days noting everything you eat-weigh it and calculate calories (apps can make this easier). Everything, every scoop of butter, every glass of milk.

Then cut down 100 calories each day- that's roughly 1tbsp of Nutella or 1 packet of crisps. Then another 100 calories the next week and so on.

10k steps is incredible, don't push it if it will harm you. Exercise hurts for most like us but you don't need to make it hurt more. Speak to your GP/specialist about a referral to physio, they should help you find some gentle and safe exercises-even stretches help!

I am in the same boat as you with an inflammatory arthritis. I lost 7 stone some years ago but unfortunately a lot of it went back on with medication so now have lots to lose again.

Last time I walked and ran most of it off but I just can’t now and getting to 3k steps is a good day. I started seriously trying to lose again 3 weeks ago and have lost over half a stone so far and am pleasantly surprised. I’m finding holding off eating in the morning, reducing carbs, ditching gluten mostly and reducing sugar is helpful.

I’ve started medication and hope in time it will reduce the inflammation and I can move more again.

I'm not in the same position health wise, but i had a mobility problem that was part of why i gained weight. I got on quite well with the british heart foundation /disbetes uk plate. So i coukd still have tasty things but the plate made me have a lot more vegetables. Which then made me find nuce ways to cook the veggies.

Do you enjoy swimming? That might be a good way to exercise as your joints would be supported in the water.
Losing weight without any exercise will be really hard. Your body will adapt to a lower energy intake by using less energy making you feel lethargic, exercise forces the body to instead keep up energy levels by burning fat, but clearly doing so is only possible if you can find a pain-free way to do it.

Could you swim?

It’s not all or nothing with food, and some calorie restriction doesn’t need to be bland.
What do you eat on an. Average day currently and people might be able to suggest some swaps?

Reducing your calories works and exercise will be easier the lighter you get. You will have to go without and be hungry often, but it gets easier.

Im disabled, i do work though. I struggle to exercise because pain joints and ending up bed bound if i do too much. I do walking but thats limited. Im overweight...petite and need to lose a stone.. ideally 2 stone. I am on omad atm. 1200 calories a day. It works..its keeping it off. I know its a way of life. I also live cheese and butter!

I'd suggest the keto diet or very low carb. You get to eat fats so butter and cheese and just cut out sugars and carbs. When I did it I found it ok as I love cheese so still felt I was eating nice foods. I replaced bread/pasta/rice/potato with Chaffles (basically cheese waffles you make with cheese, almond flour and seasonings) and the family still had the carbs

I have long Covid/chronic fatigue and would LOVE to be able to exercise like I used to but my body has other ideas. I’ve recently lost a few kgs by not eating breakfast and having a much lighter evening meal. Also cutting back on snacking and trying to eat more protein. And addressing wider issues for why I was eating rubbish - resting more and getting more sleep so I’m less sugar powered; drinking more water; being more mindful eg am I hungry or bored/sad etc. It’s not easy but it is not impossible.

Thank you so much for the lovely messages so far, its motivating to know people are in the same situation!
I also have inflammatory arthritis so it has been such a struggle especially since the weather turned. During the summer I was getting to 10k steps taking the kids out after dinner but the last month my average has been around 4-5k steps and I feel exhausted all the time.
I can swim and I should join my local pool - not to try to make an excuse but it is hard to find the time around kids and work to carve out time to go do it but I should be able to get to the pool maybe once a week if the times suit.
I will start to keep track of what I'm eating and weigh everything maybe that would give me a wake up call! I'm often not very hungry during the day but I think I then probably overdo it at dinner so maybe should try to eat lunch. At the moment I either eat lunch or breakfast.

An example day what I ate yesterday:
Breakfast - Cup of tea with half a sugar and milk. 90g lemon yoghurt and 45g Granola (I did this the last time I lost weight and carried on measuring as I felt it was the perfect serving for me). I also have a small glass of Orange juice to take my medications - honestly it's 3 mouthfuls.

Lunch- I didn't eat had another cup of tea.

Mid afternoon - another cup of tea

Dinner - Spaghetti Bolognese. Didn't weigh but I usually cook pasta as 100g/person always though 75g or whatever its meant to be is too stingy! 2 slices of garlic bread. I had a bottle of oasis summer fruits too.

Then later I had a pint of sparkling water with squash and one mini doughnut. I also have the same amount of Orange Juice as in the morning for my evening medication.

@FailingAndFallingApart I agree that it’s a good idea to look at your diet in terms of calories and portions as I can’t see you eat hardly any fruit or veg in a day? You also consume a lot of sugar. Granola is a lot of sugar for instance. You do have to weigh things like pasta or sub it out for yourself I often do this with green beans or courgette spaghetti. Your breakfast and snacks are all sugar from the sounds of things with one meal with some protein. You can honestly eat a varied and tasty diet in a calorie restriction.

I will give you an example of what I have eaten in a calorie deficit and lost 3stone

Breakfast
2-3 scrambled eggs with small amount of ham & cheese and spinach (weigh it all, 25g max)
or
protein low sugar/greek yoghurt with real fruit (banana, apple, berries - small amount)

snack examples
almonds
carrots
peppers
25g cheese (mini baby bel)
apples
halo ice cream (treat)
Muller chocolate mousse (treat)
a little salty treat graze box (nuts or grains)

lunch
thick chunky soup with lots of veg in it and Wholemeal bread (or without)
or big portion of chicken/Turkey salad with lots of veg
or jacket pot no butter, ultra low cal mayo with spring water tuna
Or chicken pokè bowl

dinner
spag bol with no pasta - green beans/courgettes in replacement
chill con carne with Wholegrain rice
big piece of salmon with veg and maybe grains/whole grain rice or just a lot of veg
Maybe the eggs if I am in a rush and didn’t have them in the morning or the jacket potato

2l of water