Post Reply 
 
Thread Rating:
  • 0 Votes - 0 Average
  • 1
  • 2
  • 3
  • 4
  • 5
Newbie with health concerns
07-27-2015, 12:26 AM
Post: #1
Newbie with health concerns
Hi! So glad i found this group! I have always believed in the principal but never knew the mechanics! I just knew there was a way to be healthy without starving and being hungry!
I am a 55 yr old stay at home wife. I have not worked in over ten years due to health problems. Nothing diagnosed specifically but just a crappy quality of life! Started in the 80's with a case of mono followed by the then new disease of chronic fatigue syndrome. Add to that migraines, insomnia, muscle weakness and a few other things and you have a not very active life. I have maintained weight (230lb..5'8") for about 3 yrs now after a loss of 15lbs from counting calories.
I started MFP a few days ago and thats where i learned of your group.
I have not seen much info on the strength training part of this. My concern is i need to start slow. I have a resistance chair that i began using again and doing some simple exercises for my back.
I really could use some guidance getting started. Reset or not? Thank you.
Find all posts by this user
Quote this message in a reply
07-27-2015, 07:19 AM
Post: #2
RE: Newbie with health concerns
First of all welcome! We will be glad to help you through the process.

Do you have any idea what calorie range you have been eating at recently (before any changes you might have implemented when starting MFP..)? We need to have some idea of what your intake has been previously in order to direct you. To start off, I would just log your normal intake into MFP. Don't change anything. Just log everything you would have normally eaten in the past, and that will give us a great starting point to work from. Once we have this starting point, we can help you set your goals in MFP and go from there.

Get back to us with a bit more of your recent history and we will be happy to help you out... And again, welcome!!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
07-27-2015, 09:31 AM
Post: #3
RE: Newbie with health concerns
Thank you. I will post again in a week! I can see light at the end of the tunnel instead of being in a cave without an opening!
Find all posts by this user
Quote this message in a reply
07-28-2015, 06:42 AM
Post: #4
RE: Newbie with health concerns
We will wait to hear back from you with an update!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
08-10-2015, 12:32 AM
Post: #5
RE: Newbie with health concerns
Update time. I have been tracking my normal eating since we last spoke. Two weeksnow. Since i have maintained weight over three years, we wanted to see what my caloric intake had been. Average was 1950. Not sure if my cheap cheap scale was accurate.

Ready for the next step! Please advise! Thank you
Find all posts by this user
Quote this message in a reply
08-10-2015, 03:32 PM
Post: #6
RE: Newbie with health concerns
Since you have been maintaining your weight over the past three years, you are presumably eating at or near your TDEE (or Maintenance) calories with that 1,950 intake level. We can confirm that by running your numbers through an on-line calculator (Scooby) which gives us 2,052 for your Maintenance calories (I used the most sedentary level in terms of exercise base on your description in your first post). Based on this, it doesn't sound as though you would need a reset, based on the fact that you haven't been under eating and/or coming from a history of severe caloric restriction.

Are you able to do any form of exercise? Perhaps some gentle walking or are there any programs you can use with your resistance chair? Starting gradually and trying to build up some body strength would probably be a good place to start, however I would be sure to get any activity cleared by a physician. Are you able to start an exercise program? If you are able to increase your activity level, then you would be burning more calories through your day to day activities and might be able to create enough of a deficit to see some results simply through that increased activity without really having to cut back too much on your intake.

When you tracked your intake on MFP did you pay any attention to your macros (protein, carbs and fat)? It is important to keep an eye on those and make sure you are getting in adequate protein. EM2WL recommends setting those goals to 40% Carbs, 30% Protein and 30% Fat with the emphasis being on hitting that protein goal.

Get back to us with the answers to some of those questions and we will continue to try to help you further...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
08-10-2015, 03:46 PM
Post: #7
RE: Newbie with health concerns
Thx for reply! Doc has already given permission for resistance chair. I am starting slowly and building up. Also doing some back strengthening exercises. Going to try and do some walking, but that can bother me, and its summer so the heat bothers too. I have a pedal unit for my chair i will start using also. Would light activity be right for housekeeping duties? I have stairs to get to laundry. And I also quilt, which can be quite the little workout too with all the swiveling and up and down and cutting.

Food macros i need to keep adjusting. I have set my numbers as suggested two weeks ago. It helped me to see i need more protein and less carb/sugars. Not a surprise there. Will be doing more of my protein shake, one a day. I use whey base since i need to avoid excess soy.

Thinking if i set number at 1900 with increase activity would be good? Since my activity is going tombe a slow (but steady) increase?

My weight today was 231.4. Staying within that 2-3 lbs daily fluctuation.
Find all posts by this user
Quote this message in a reply
08-10-2015, 03:49 PM
Post: #8
RE: Newbie with health concerns
Another thought today...i have not heard anything mentioned about cholesterol levels with the higher amount of protein consumption. I am borderline high with a family history and dont want to go on meds. When i did Atkins years ago it went way up. Any feedback helpful.
Find all posts by this user
Quote this message in a reply
08-10-2015, 08:33 PM
Post: #9
RE: Newbie with health concerns
I think keeping your intake right around that 1900 level and gradually introducing some exercise would be a great way to start out. The resistance chair should allow you to build up some strength and if you add some cardio with the pedal unit you should eventually be able to get to the point where you can introduce some walking (especially once the weather starts to cool down in a couple of months).

Great job paying attention to your macros! Yes, I think most of us would migrate towards a diet of mostly carbs and fats if given the opportunity, so we all need to make an effort to make sure we get enough protein in our diets. I am certainly not a doctor, but I would stick to the leaner proteins (chicken, fish and pork) if you have a history of cholesterol problems. You may find that simply by starting to exercise and eating more mindfully that your cholesterol levels might improve a bit.

The important thing is going to be to try to introduce some exercise (specifically strength training) to try to build up some strength to the point where you are more comfortable adding some cardio for heart health. At the same time, keep your caloric intake up so you are only at a small deficit, rather than trying to speed up the process by slashing calories, to keep your metabolism chugging along. Take it slow and steady and you will do great!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
Find all posts by this user
Quote this message in a reply
08-10-2015, 09:36 PM
Post: #10
RE: Newbie with health concerns
Thank you so much Anitra! I am thinking just like you! Definitely slow and steady. Heck, thats how it got here and thats how it can leave! Now to get on my resistance bands! Will keep you posted!
Find all posts by this user
Quote this message in a reply
Post Reply 


Forum Jump:


User(s) browsing this thread: 1 Guest(s)