What would you suggest for exercise? I need to lose weight, but am experiencing high levels of lower back pain. I have arthritis in my spine and the doctor says no strenuous exercise. I am also trying the usual diet things: smaller plate, one serving, and watching the carbs. I have lost two pounds but is very slow coming off. What diet would be safe and not have the rebound effect (lose/gain back)? Also what do you think of the Medifast diet?
Losing weight and keeping weight off can be challenging without including physical activity as part of your program. I’d recommend that you ask your neurologist about types of exercise that you CAN do. While strenuous exercise may be out of the question for now, chances are there are other options to choose from, such as a water exercise class, swimming or even chair exercises. If you get the green light from your neurologist to exercise, you might think about meeting with an exercise physiologist, a physical therapist or a qualified personal trainer who can help you develop a physical activity program that is safe and effective for you. And you’re right to be thinking about an eating plan that you can stay with longer-term so that you don’t end up gaining your weight (and possibly even more) back. Using smaller plates and cutting back on food portions is a great place to start. It takes time to lose weight, and the goal for most people is to lose one to two pounds per week. A dietitian can give you more guidance and structure, taking into consideration the foods that you like, along with your daily schedule, your diabetes medications, and other factors. Your primary care physician can give you a referral to see a dietitian. You could also consider a commercial program, such as Weight Watchers, Jenny Craig or Nutrisystem – all of these programs have plans for people with diabetes, and their plans are well-balanced and nutritious, and can be followed long-term. Diets such as Medifast or HMR, for example, are options for people who need to lose weight quickly (under a physician’s supervision). However, some people find them difficult to follow and they’re not intended to be followed long-term. The downside with these types of diets is that many people end up regaining their weight.
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