Weighing In
For many people, weight control is a life-long challenge. For those of us with spinal cord injuries, it is an even greater challenge, and one I have struggled with ever since my injury. Because of my injury, I spend most of my day in a wheelchair, sedentary as a stone. I’m sure many of you reading this have the same experience. I am able to walk short distances, and my mobility is still improving, but still the vast majority of my time is spent sitting.
Many of us cannot stand or walk at all or find movement severely limited. That rules out almost every exercise that people might ordinarily do in a gym, or at home. But there are personal trainers and physical therapists who can recommend good and productive workouts. These workouts have the benefit of helping us lose weight and build muscle, goals for all of us. But even if we find a good exercise program, it is harder for us than for most people to lose weight. That means that controlling our weight through a healthy diet is even more important for us.
Yes, weight control is hard when you are sedentary, but it is not impossible. It can be done. Recently I have begun a weight loss program that is reaping rewards. I am down almost 15 pounds, and although I have more to go, the results are already clear. I move more easily when I walk. I have less pain. I have more energy. My workouts with my personal trainer are more productive. Even getting out of bed in the morning is easier than before.
There is no magic pill, no miracle program, despite what tv advertising might tell us. But applying the rules we all know can make a big difference. Many things in life are a mystery, but we all know the guidance doctors and other health professionals have given us for losing weight: exercise and eat healthy foods. As with any change in our diet or lifestyle, you should consult your doctor before introducing these changes into your daily routine.
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Among the most frequent recommendations for healthy eating are a few that will generally help you lose weight:
- Eat more fruits and vegetables. A lot more. Eat 2-3 servings of fruit and 3-4 servings of vegetables every day.
- Cut down processed foods, especially processed sugars and flour.
- Cut down on carbohydrates and switch to whole-grain bread, cereal, and pasta.
- Eat fish and seafood 2-3 times a week, and try more chicken, beans, and other plant-based sources of protein. Consume less red meat.
- Get nuts.Each week, aim to eat four servings of raw, unsalted nuts.
- Use unsaturated fats from plants. Replacing saturated fats like butter with olive, canola, safflower, or sunflower oil in cooking or at the table.
- Limit your alcohol intake.
- Enjoy some dairy. Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt.
- Spice it up. Herbs and spices boost flavor and lessen the need for salt.
You may notice I have not recommended eliminating anything. Your experience may be similar to mine: completely cutting out certain foods is both frustrating and not very productive because I resent it. I am learning to reduce, not eliminate, foods I like but I know are not good for me.
Even for those of us who have paralysis from a spinal cord injury, losing weight is possible. And doing so will not only improve our overall health, but it will also help our bodies heal and recover from our injuries. It can even brighten our emotional outlook!
So, join me in this quest, and I look forward to sharing more great results, and hearing about yours, in the future.