You’re not at the weight you’d like, but your disability has you feeling trapped. This is a situation many people find themselves in, but it’s not one that’s past the point of no return. You can take charge of your weight, and your overall wellbeing.
Living with a disability takes many things out of your control, but your weight doesn’t have to be one of them. I’ve put together the following list of points you can follow to build a personalized plan that will see you healthier and happier.
Get medical advice
This is an important step if you’re looking to get around your disability in order to lose weight. Speak to your doctor about what a healthy weight is, and learn what you can and cannot do with your condition. You’ll need to develop a plan based on this information, so listen well and ask the right questions.
Here’s a couple of important ones to get you started, but you’ll need to come up with some of your own based on your specific disability.
- What’s a healthy weight for someone like me?
- Am I allowed to do strenuous exercise, or do I need more rest than normal?
- Are there any risks of complications from certain exercises?
- What specific needs does my body have that other people may not?
As you continue to lose weight, make these visits regular. Keep your doctor appraised of your progress and make sure you’re staying healthy as you get slim.
It’s all about the calories
Losing weight is a simple equation. You have to eat less energy than you burn. You don’t need to count calories all day long, but get an idea of how much you’re eating and cut the non-nutritious calories out.
If there’s one thing I could convince people who want to lose weight of, it’s the damage that soda and other sugary drinks are doing to their body. In pure caloric terms, soda is a bomb! Just cutting it out may be enough to put you in a caloric deficit and on the road to losing weight.
Writing about what you eat is always a good idea, whether you have a disability or not. If this works for you, keeping a food diary is an excellent way to make sure you’re getting the good nutritious food you need while keeping aware of how much you’re eating.
Personalize your exercise
Whatever the limits to your movement, you’re going to have to exercise in order to lose weight. This is not a burden, it’s an opportunity. Create a program that works around your schedule and attempt to work your exercise into ordinary activities. Maybe you can walk rather than drive to the store, or do some stretches while watching TV.
Weights are an important part of your training and, if your disability limits you from running, can be a great way to burn energy. I recommend getting your hands on an inexpensive set of weights and using them at home three to four times per week.
You’ll really be able to see, and feel, progress as your arms get stronger and you can lift heavier weights for longer periods.
Respect your limitations and work with them
The last thing I want to see is people pushing themselves too hard, and hurting themselves as a result. Know what your limits are, and make sure that you don’t overwork yourself. You want to lose weight, but you can’t afford to develop other problems as a result.
You’re building a healthy, happy life. Listen to your body and work with it when it tells you you’re going too far.
Orient yourself around goals
This can work extremely well if coupled with a food diary. Track and control of how much weight you want to lose and how much time you want to do it in. Build on your successes to create momentum. Before you know it you’ll be moving beyond your limitations and into a new era.
This works especially well if you manage to push yourself with rewards. Hold on though, they’re not as easy to do properly as you might think.
Find rewards that work
So we know there’s no point in eating a gallon of ice-cream as a reward for losing a couple of pounds, but you need to find a way to reward yourself for your hard work. That handbag you’ve wanted to buy, or that ticket to the big game works perfectly. You’re only allowed to have them if you pass your milestones.
One piece of advice that I think is important to assume is the following: Losing weight balances on your knowledge of yourself. Learn what your body needs, and learn what it can do. With that as a base there’s no telling how successful you can be.
A look you thought impossible with your disability can become possible if you put in the work. Losing weight isn’t magic. Know yourself and work hard. Your life will brighten and your wellbeing will improve.
Remember to share this article with all the people you love, so that they can also benefit from this information.
Together we can make this world a happier, healthier world!