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A disability can limit movement and physical activity. As such, it's easy for people with a disability to put on weight. Being overweight not only causes a lot of health issues, it can also exacerbate the primary health problem.
Being overweight also leads to a person becoming frustrated and depressed. If you have a disability and are overweight, you need to do something about it now!
Here are some tips that will help you.
1. Beat Depression
How is that going to help you lose weight? It's simple depression can cause you to lose your appetite or develop an unhealthy one. If you have developed an unhealthy appetite and seek comfort foods all the time, you'll obviously pile on the pounds. So the first thing you need to do is get rid of depressing thoughts.
True, this is easier said than done. It can be especially difficult to get rid of depression if one has developed a disability due to an accident or as a result of an illness. Moreover, one cannot beat depression overnight; it's an ongoing process.
Start with identifying your problems and look for ways to resolve them. Get in touch with a counselor if need be or turn to loved ones for help. Stop complaining and look at the brighter side.
2. Kill Boredom
Boredom can set hunger bells ringing in no time. Often, it is also confused with hunger. As such, find interesting things to do that will keep you busy. If you'll have something to hold your interest, your mind won't wander to food.
Develop new interests or pursue old ones. Just because you have a disability doesn't mean you can't do the things you like anymore. Listen to the music you've always loved or read the books you've always wanted to while being seated comfortably in your favorite armchair. Invest in one of the many Pride lift chairs available and you're sure to love spending your time seated in one of them reading, knitting, or simply watching TV.
If you love engaging in sports, get in touch with your local community and see if there are opportunities for sports such as wheelchair billiards, wheelchair basketball, wheelchair bowling, or wheelchair racing.
3. Eat Right
Eating right involves not just eating healthy food but also following healthy eating practices. For example, you'll need to stop eating while watching TV as this activity encourages you to eat more. It is also advisable to quit unhealthy practices such as smoking and drinking.
Plan your weight loss program well and don't follow just about any diet plan that catches your fancy. Not all diets work for everyone; you need to choose a diet plan that works for you. Also, don't resort to drastic measures such as starving yourself to shed the extra weight.
You'll also need to set a regular eating pattern, stop over-eating, and limit your portion sizes. Remember to stay away from junk food and instead, look up easy recipes for tasty home-cooked food on the Internet.
4. Eat Healthy
You need to be eating a well-balanced diet that is low in calories. Whether you're a non-vegetarian, vegetarian, or vegan, you'll find plenty of things to eat that will give you the nutrition you require without adding extra pounds to your body.
An average man needs about 2,500 calories a day and an average woman needs about 2,000 calories a day to maintain his/her body weight. If you have limited mobility, you'll need lesser calories. Make a list of all the things you eat on any normal day and note down the total calories you consume. This will help you identify your goals and plan your diet.
Eliminate sugary foods and drinks from your diet and switch to eating more fruits. Natural sugars won't leave you craving for more and won't add more calories to your diet. What's more? Eating more fruits can make your skin and hair glow!
Add more vegetables to your meal. If you eat meat, go for lean cuts. Be sure to grill, roast, or bake meat instead of frying it. Stay away from fried foods, crisps, pastries, chocolate, etc. Opt for whole wheat bread and multi-grain cookies; they will add the much needed fiber content to your diet.
5. Move As Much As You Can
It’s important for you to get as much exercise as you can. Exercising regularly will help you lose weight and will also help you get into a better frame of mind.
Just because you have a disability, you needn’t forego exercising. People who need to make use of wheelchairs or mobility scooters to get around can also exercise. Your aim should be to exercise whatever muscle groups you can exercise.
Using a wheelchair strengthens your arms but puts a strain on your back. If you can move your upper body, perform exercises to strengthen your back muscles and shoulders. If you are able to move your lower body, walk or jog for a short distance daily.
Remember that when it comes to exercising, even a little goes a long way.
Conclusion
People with a disability may face numerous challenges when it comes to losing weight. But getting weight in control and maintaining it is not that difficult. The tips mentioned here are sure to help you if you follow them.
Do keep in mind that it’s important to get in touch with your doctor before you start vigorous exercise or take on any diet plan. Just be patient and keep doing the right thing. You’re sure to succeed!
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