This is an extremely hard thing to do, especially for those whom are wheelchair bound. I lost about twenty kilos in two months.
I think I lost my weight fast because it was water weight. I was on steroids for a couple months, which made me swell like a water balloon.
Things I cut out of my diet
- I stopped all dairy products, except yogurt. In India, I couldn’t find low fat or two percent milk, the milk here is full fat, so I stopped drinking milk, stopped eating butter, and cheese for the same reasons. I would have yogurt mixed with water to make a drink called chaas. My mom would season it with salt and toasted, crushed cumin.
- I stopped eating things made out of flour. Things made out of flour have simple carbohydrates. Basically the body digests these food items quickly, making you hungry faster, causing you to overeat. Other simple carbs are found in cakes, candy, things made with refined sugar.
- I cut down my sugar intake. I stopped eating things made from refined sugar, as much as I could. If I wanted a sweet treat, I’d eat sweets made from jaggery or I’d have dates.
Things I did eat.
- I ate plently of lentils, beans, and sprouts (LBS). LBS have a lot of protein, they’re filling, and they’re delicious. I would have one small bowl of either LBS every day, alternating each day. To change things up, my mom would sprinkle in some garam masala, add chopped tomatoes, and diced onions.
- I ate lots of fresh fruit and vegetables. People on wheelchairs, sometimes have bowel problems, sometimes if you aren’t going daily, it can cause gases and constipation, which is painful. The fiber in fruits and vegetables can help regulate this. Also, they can keep you full, and you won’t need to feel guilty if you go in for seconds. Moderation is the key, fruits do have sugar.
- I ate things with whole wheat flour. Whole wheat is considered a complex carbohydrate. It will keep a person full for long. You won’t have to eat as much if you eat whole wheat bread, pastas, rotis, and/or baked goods.
- I drank a lot of soup, with vegetables. My mom prepared soup for me daily, it would be a simple soup with water as the base liquid, a vegetable (like spinach), and she’d add salt, chilies, diced onions, and pepper for taste. It wasn’t heavy, but quite light.
- I drank juices. Okay, I hated this part. I drank squash juice for two months straight, every morning. It was the most foul thing ever, I hate vegetable juices. It did help clear the toxins from my body, and made my skin clearer, I do think it helped me with my weight, but I can’t vouch for that.
- I drank a lot of water. This is extremely important, even if you don’t follow any diet regimen, drink a lot of water, it’ll help flush the fat (this is my excuse to drink water) from the body.
Here are some rules I followed.
- I would eat five-seven small meals a day. It doesn’t matter what, but I would never stay hungry. It doesn’t matter if I have to eat ten times a day, but I wouldn’t eat huge meals. They’d be tiny meals, such as a little fruit in the morning, a couple hours later a handful of nuts, some LBS later, and so on.
- I’d exercise at least a couple hours a day. I went to therapy for approximately four-five hours a day, so I do think that I lost weight because of the intense exercise routine I was on. Push ups, (attempted) pull ups, kneeling, walking, weight lifting, sit ups, etc.
- I’d sometimes take a cheat day and indulge in a piece of dark chocolate, maybe twice a week. Not more than that.
This was my mom’s tough regimen for me, I don’t follow it anymore, but I do follow the exercise routines. I’ve lost body fat, and gained lean muscles, especially in my arms. All I think you should do is eat in moderation, exercise properly, and drink plenty of water.
Cut calories by using lower-fat foods instead of high-fat and high-calorie processed foods. One pound equals 3,500 calories. Therefore, in order to lose weight you need to either decrease your caloric intake or burn more calories. Eating 500 fewer calories a day will help you to lose 1 lb. a week. By cutting the fat in your diet, you will automatically eat fewer calories, since fat contains more calories per gram than carbohydrates or protein. Try switching from whole milk to 1 percent milk to cut a significant amount of calories. Eating more fruits and vegetables and less processed foods can also help you to lose weight. Foods that have high water content or high air content will help you feel fuller longer, without adding too many calories. Try broth-based soups or popcorn to promote a feeling of fullness.
Choose to drink water instead of juice or soda. Beverages that contain calories generally don’t promote a feeling of fullness. You can drink one or two glasses of low fat milk a day, since it is high in calcium for bone health. Throughout the rest of the day, try bringing a water bottle with you everywhere you go. That way you will always stay hydrated and you will resist the urge to drink high calorie drinks.
Maintain your mobility and burn calories by getting out of the house and wheeling where you need to go. The more you sit at home immobile, the fewer calories you burn. If you need to go to the store, try going yourself instead of asking someone to go for you. Using your wheelchair to get around utilizes the muscles in your arms and burns calories.
Purchase a line of fitness DVDs that specialize in wheelchair exercises. “Sit and Be Fit” is one specific line of exercise videos designed for people in wheelchairs. The official website explains that these 30 minute videos strengthen many different parts of the body. Do as much or as little as you possibly can; the important thing is that you put in the effort. Try to work out to a wheelchair exercise program at least five days a week. You may also be able to rent these DVDs or videos from your local library for free.