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ARCHIMEDESII SparkPoints: (199,897)
Fitness Minutes: (298,793)
Posts: 27,307
11/3/12 6:34 A


When it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. A person CAN lose weight without exercise. However, most experts will tell you that overall good health is a combination of good diet and some regular exercise. Because of your injury, exercise will be difficult, but not impossible.

Ideally, a person with extensive knee issues really should talk to their doctor to find out what exercises they should and shouldn't do. Since you don't have medical insurance, that's going to be difficult.

One thing you could do (and please take my advice with a grain of salt since I am not a doctor) are chair exercises. If you find it difficult to stand for long periods because of your knees, then sit in a chair and do some upper body strength exercises with either hand weights or resistance bands. Coach Nicole also has a short 10-15 minute chair aerobics routine you "might" try. If you find a particular exercise she does bothers your knee while sitting, then stop doing that exercise.

Upper body strength or even core exercises are possible exercises you could do that (in theory) shouldn't hurt your knees. But once again, listen to your body. Don't do anything that causes you pain.

Getting back to nutrition for a moment. yes, a vegetarian CAN gain weight ! How ? as the PP noted, if they eat too much of everything, they'll gain weight. French fries do qualify as vegetarian. So, if a vegetarian were to eat French Fries at every meal, at some point, they would gain weight if they are sedentary.

Now, I hope you don't mind, but I took a quick look at your food diary. I'm not criticizing, but if you want to start losing weight, the Mountain Dew has to go. Regular Mountain Dew has over 200+ calories per can. If you drink two cans, that's 400+ calories. plus, it's loaded with an insane amount of sugar. Many studies have shown that when our blood sugar spikes (after drinking soda) and then crashes after that energy rush, a person craves more food or soda. that's because our bodies are looking for that next rush.

If you want to lose weight, try eliminating the regular soda. If you'd really like soda, then swap to the diet version of mountain dew. that will save you over 400 calories a day if you drink two cans or more per day. Just making that one change could help you lose a pound a week depending on how much you drink. A person shouldn't be drinking their daily calories. If your food diary is correct, at least 25% of your caloric intake comes from soda.

Also, watch the cheese. I love cheese as much as the next person, but... calories in cheese adds up fast if you're not mindful of the portion. Do you log the veggies you eat ? Looking through your food diary, I don't see a whole lot of fruits or veggies logged. If you really want to lose weight, do your best to eat 6-9 servings of fresh fruit and veggies each and every day.

If I were to go back in time and give myself one piece of advice that would help me lose weight, it would be to increase the amount of veggies I ate.

Just a few random thoughts.

LUANN_IN_PA Posts: 26,673
11/2/12 10:42 P

"It's crazy that a vegetarian who cannot afford regular food is still overweight."

Actually, it isn't crazy at all!

An vegetarian can overeat and consume too many calories just as easily as anyone else.

SLIMMERKIWI SparkPoints: (253,383)
Fitness Minutes: (41,531)
Posts: 27,128
11/2/12 9:50 P

It isn't crazy that a vegetarian is over-weight, after all, it isn't WHAT you eat so much as the amount.

I strongly urge you to see a Dr OR a Physiotherapist. I had a number of fractured ribs and fractured clavicle that caused a lot of problems for a long time (think years!) It really needs qualified input so that your exercises are SAFE for you. I was steered away from doing what could cause further damage and given ones which help, but this needs to be on a one-to-one basis so that YOUR issues are the ones being taken into account and NOT just generalizations.

Below is a link that may help you:

I was just having a look on the internet and some Physiotherapy places give up to 30% discount for cash-paying non-insured patients. If you discuss your financial situation at the time of making your appointment, often they will allow you to pay be regular installments based on what you can afford. For some people it might be a bit of tweaking on the budget and it is relatively easily covered - i.e. if you buy regular coffees or go to movies regularly, etc., then reducing the frequency can cover at least some of the cost, and perhaps the savings in travel costs might help too. The same applies to accessing a Dr. It IS best to have one - somewhere that all your records are kept, because it makes continuity of care much more beneficial.

Good luck,

Edited by: SLIMMERKIWI at: 11/2/2012 (22:04)
ONNALEE11 SparkPoints: (40)
Fitness Minutes: (346)
Posts: 88
11/2/12 9:45 P

Check this out, and see if this kind of exercise might work for you.

11/2/12 8:49 P

I don't have a doctor.
We cannot afford medical care, and government programs only allow for under 21, over 65, or pregnant.

It's crazy that a vegetarian who cannot afford regular food is still overweight.


SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
11/2/12 8:46 P


When a member has a history such as yours, it is very difficult for our members and experts to offer specific exercise recommendations without being able to do an in-person fitness assessment. If you have not spoken with your doctor, you may want to do so to see if you are limited in the types of exercises that you can do that will not further exacerbate your pain.

Coach Nancy

11/2/12 8:22 P

I have had extensive damage to my knees, ankles (both floater joints broken), and ribs (three cracked that did not heal properly).

Aside from walking, which hurts quite a bit too, what other exercises can I do (hopefully around the house and without equipment - which I cannot afford) that will help me lose this horrible weight?

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