Muscle loss for a disabled person who struggles with exercise - any advice?

Hi all. I have Psoriatic Arthritis, my joints suck, I get a lot of referred and nerve pain and I can't exercise much at all.

I'm losing weight steadily for a few reasons, some being outside of my control, but I'm scared about the muscle loss, too. I'm sitting at 93kg down from 120kg, and have already lost a fair bit of muscle mass and I can feel the weakness, losing much more is frightening.

When I was much less disabled, I'd have no qualms exercising and building muscle to off-set this loss, but now I'm more sedentary I'm worried. I do what I can, I get 20-30 minutes of walking in a day, maybe a few minutes on my exercise bike if it's a good pain day for my hips, but any form of strength training is utterly off the table. I've tried, under physio supervision, but all that happens is it aggravates my joints and I have to stop. I've been through this loop so often that "Just start slow and work your way up" has become the most frustrating mantra to hear.

I'm getting around 1000 - 1200 kcals a day, I'm trying to get as much protein as possible, but I'm also on very low income and without my meals become stale, repetitive and frankly depressing I'm finding it hard to keep it up.

I'm really after and all advice to make this weight loss a bit easier on my body. Meal variations I could work in, any exercises that aren't as straining that I might've missed, are protein supplements worthwhile without the exercise to go with? Anything is helpful until I get my meds right and can start exercising without injury!

All I've gotten from my GP is "Exercise more" like he forgets I can't right now. I'm not saying I won't be able to in the future when I find the right combo of medications for my PsA, but currently I'm extremely limited. I'm dropping lbs, and I'm worried that I'm gonna lose more muscle mass to the point that I become more disabled.

(I do wanna say, swimming is a no-go no matter what. I don't really want to go into it, but there's no chance whatsoever I could go swimming so please don't suggest that, that's my one caveat!)

Thank you.

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Shark Week weigh?

Hello everyone! I'm 34 F 5'7 and currently weigh 219.6 lbs. I have been overweight practically all my life, and have always been told by my mom to hold my stomach in (I have the flared out ribs now because of it or the mark from always holding my stomach in). I swam for several years and that helped, but then I stopped in high school. I kept it leveled until first year university and it just went downhill from there.

I have been serious about weight loss and eating right for 3 months now, and I always see different videos about weighing yourself every day vs. every month vs. every week. My goal is to lose 50-70 lbs by next year, and I am down 7lbs. I'm very happy about that, don't get me wrong. I know I have a long way to go, and I'm trying to think of baby steps first.

For me, I always bloat like a balloon before, during, and one week after shark week. Do I still weigh myself during shark week, or wait until it's done. Essentially, I would not weigh myself for three weeks.

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Conflicting advice?

I saw a nutritionist for 6 weeks last fall.

I just joined a weight loss clinic through my doctor.

I am getting some conflicting advice am wondering if anyone has had experience and could help me sort it out.

The nutritionist said I need to have some quick carbs before the gym and some protein after in order to prevent damage to my muscles. I work out at 6 am. Take concerta around that time and go to work after. So I have 2-3 dates or a banana before the gym, and then chia seed pudding with Greek yogurt and flax and some berries after.

I just spoke to the doctor at the weight loss clinic. She says I should really aim to fast for 12-16 hours a day and that I don’t need to worry about eating before or after the gym if I’m not hungry.

It was also recommended that I start taking supplements (curcumin, vitamin d, magnesium, and omega 3), but one doctor says not to take near my concerta and the other says it doesn’t matter.

I’m waiting for a follow up with my regular GP. Does anyone have information that could clear up this confusion?

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Weight loss advice?

Hi guys, I’m 27F and 5’3. About this time last year I was around 52kg. After a difficult breakup and a period where I struggled to eat properly, I dropped from 58kg down to 52kg. Since then, I’ve regained the weight and more, I’ve just weighed myself at 59.4kg (though this was at night, so I’m probably closer to 58.5–59kg).

My goal is to get back to a healthy, sustainable weight of around 53–54kg by September. I’m now looking for advice on how many calories I should be eating daily to reach that goal in a healthy way, as well as some motivation or tips to help me stay consistent with exercise.

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I have a calorie deficit question

I’m 6’2 and 280 pounds just started out on weight loss my best weight from when I was active 4 years ago was 220 and I maintained it pretty well and I’m working to get back on track working on how much I eat and started going back to the gym regularly so any advice would be very appreciated I’ve never had to work back down before

Let’s say I eat 1500 cals but at the end of the day I work out and walk up to 1600 will I just lose weight more or how does it really work

I understand that your body has a daily amount it needs for calorie intake but if you start working off everything you eat same day will you just lose weight as if you didn’t eat

I do realize it’s probably unhealthy it’s just something I thought about randomly and how hard it is to work off your daily amount of needed calories

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struggling with people around me and losing weight

i’ve been on a weight loss journey for about a year now and have lost 80lbs and went from a 36in waist to 28in. so it has become very obvious that i’m doing something to lose weight. my main issue currently is people commenting on my diet, what i eat, how much i eat, how often i workout or go for walks. it’s genuinely discouraging trying to stay in a calorie deficit meanwhile my mom will complain that i’m starving myself (i’m not. i do IF and occasionally OMAD so it seems that way to her even if my meals are high calorie) and making me feel bad about trying to eat healthier.

it was completely different when i was at my highest weight..i was congratulated for losing so much weight and asked how i did it, etc. versus now i am technically at a healthy weight for my height however i am not where i’d like to be at yet! i am on the highest end of normal for my bmi and would like to be closer to the lower or middle range as well as i am trying to stay more consistent with working out so i can be a bit more toned with muscle rather than fat.

has anyone else had problems with other people making hurtful comments or saying “you don’t need to lose any more weight” when you’re at a “normal weight” yet still dieting and exercising? it makes me feel guilty for wanting to be healthier. i go on a walk daily, i try to do at least an hour and i speed walk for most of it. yesterday i was about to go for my walk when my mom says something about getting pizza..i say no i’m okay i was about to go for my walk and probably have something here at the house after. it just turned into an argument about how i’m exercising excessively and not eating enough. now maybe i’m in the wrong here but as a fully grown adult woman, i feel i can do what i want with my own body to get it to a place i’m happy with. don’t get me wrong i’m mostly happy and i should be at my goal within the next 6 months, i’m just really struggling with feeling pressured to overeat and eat fast food and sweets so often since we’re on vacation. any advice for ignoring negative comments or just..avoiding arguments with her??😭

extra info: i’m 20F, live with my mom currently but usually we do not see each other due to opposite work schedules, but have been in very close proximity lately due to a few vacations and this has really been where the negative comments have gotten worse. kind of like “we’re on vacation so calories don’t count.” for a weekend trip..sure. this is 3 weeks. i would gain 20lbs if i stopped my diet for the whole of the trip.

TL;DR my mom is constantly making negative comments about my eating and exercise habits and making it incredibly hard to stick to my calorie goals by encouraging fast food and making me feel bad for eating healthier than her. any advice?

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Beginner at gym

Hi I’m a 5’5 woman that is around 160 pounds and my goal is 140. I don’t know how long this is going to take me but I’m patient. I went to the gym today and I went on the treadmill for 30 minutes at 12% incline and 2.2 mph. I’m not going for max intensity, just something easy that I can do everyday. Is this enough for weight loss? I’m afraid this isn’t enough and I have to do it for longer, but I was sweating a lot. I’ve also been starting to eat 1600 calories a day as my calorie deficit. I think the hardest part is figuring out what to eat everyday. And I think I have a slow metabolism because I’m frequently constipated.

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