Can I get some H&F advice?

[mila]

I'm more of a lurker, but I could use some H&F advice. I am petite, and due to some major personal changes, I have gained quite a bit of weight within the last 1.5 years (30#, which is so difficult to write out.) I had always been around 130-135#. My eating and lack of working out this past year has been 2 of the major factors to this.

More recently, I have been told by my orthopedic surgeon that I can no longer run on concreted/pavement/treadmill. Then I was playing with my dog this weekend and sprained both of my ankles. However, my upper body is just fine.

I know I need to lose weight, but without being able to do cardio for the next 6-8 weeks, is there anything I can do to facilitate weight loss? I am also open to any nutrition plan (low carb is probably what I need).

Any help or recommendations are great. 

[wambam]

What/how are you eating now? have you ever tracked your food?

[sadlebred]

Did your doctor say why you can't run on pavement anymore? Can you swim? You should be able to do that without aggravating your ankle injury. What about riding a bike? Why do you specifically need a low carb diet?

I agree with wambam that you might want to consider tracking food and calories.

[mila]

I have tried to track calories before but I just got lazy (I like to cook and it was just getting to be a hassle to import recipes, etc). I have had several major knee surgeries (starting in high school), but yes I can cycle and/or swim (just not right now as my ankles heal).

I don't specifically need a low carb diet, but I like having a nutrition plan to follow. I am a pretty "list" oriented person, and I like to follow a plan.

[sadlebred]

Since you need a specific plan, I recommend making an appointment with a Registered Dietitian for help.

Losing weight isn't easy. You can't be "lazy" about it. Tough love--you either want to do it or not. There is no "sorta maybe." If you don't think you can stick to anything, you may not be in the right place to do it now. Maybe concentrate on eating a little healthier 2 nights a week or do something small-have 1 glass of wine instead of 3, drink 1 soda/Coke per day instead of 2 etc. Just small things to incorporate into your daily life that will help when you are ready to lose. 

[mrs.jacinthe]

You can swim with sprained ankles. Just use a pull buoy.

What does a typical day of eating look like for you? Perhaps we can make some suggestions on cleaning it up?

[gt7301b]

Weight loss for me is 90% what I eat, I know I do better if I make sure to ear more protein. I would start by evaluating what you are eating and then maybe add in some low impact cardio. (walking, yoga, swimming, biking, hand bike)

[laurack]

yes, it really will come down to the food. Like they say, even if you can run, you can't outrun a bad diet (or maybe you can? I don't know LOL)

But generally yes you can lose weight with little or no cardio, it just comes down to managing your caloric intake. If you like to keep it simple and won't be doing much cardio, maybe low carb would be worth a try. Generally by primarily eating protein and vegetables and limiting everything else, you'll naturally lower your calories quite a bit (though I'd suggest tracking anyway just to be safe!)

But if (like me) you are a miserable person on low carb you don't HAVE to do low carb but I suggest at least not having many processed carbs or sugary foods. Generally protein and fat are more satiating than carbs. Basically you need to be getting bang for your buck with regards what you are eating. If you have 400 calories for breakfast, a big veggie filled omelet is likely to fill you for longer than a big bowl of cereal etc.

So get one of those food tracking apps and just count everything you eat. If you can still lift weights, do that, and do some swimming. These things aren't necessary to lose weight per se, but activity means you can have more calories per day and lifting weights will help preserve muscle mass during weight loss.

Good luck

[katespade]

I have knee and hip issues, so sometimes I have to get creative about my cardio workouts. What about some cardio activities that focus on upper body movement - Like a rope pull machine?

[vcubergirl]

I am going to echo the sentiments that losing weight is mostly about how you eat, not your workouts. It sucks so much, but it's really about calories and the quality of the food you're eating.

That said, can you do any other cardio? How about pool running? Can you lift weights?