How To Lose Weight With Disability

Losing weight with a disability can be challenging, but it's not impossible. You might not be able to exercise as much or as easily as you would like, but you can still burn calories. By exercising, watching your diet and keeping consistent with your regimen, you will be able to lose weight slowly and surely, and keep it off.

Step 1

Consult a doctor before beginning your weight-loss/exercise regimen. A doctor can monitor your health and check for anything that might limit your exercise or diet program. This is especially important if you have other health problems, such as heart disease, along with your disability. Your doctor might also prescribe a specific diet or exercise regimen to suit your particular situation.

Step 2

Watch your calories. The basic rule behind losing weight is that you need to expend more calories than you consume. If you are consuming as many calories as you are expending on a daily basis, you can drop 250 calories a day from your diet, which equals 1,750 calories a week, to start. It takes an expenditure of 3,500 calories to lose 1 lb. of fat, so you can drop a 1/2 lb. in a week, even before exercising, by cutting 250 calories a day. Consult your doctor to verify your specific caloric needs, as consuming too few calories can be unhealthy and counterproductive. Everyone needs to consume a certain number of calories just to maintain their basic bodily functions, such as cell growth and repair.

Step 3

Eat healthy foods. Consuming healthy, nutrient-dense foods can help keep calories under control and give you the proper nutrients you need. The U.S. Department of Agriculture recommends eating lean meats, poultry, fish, nuts and eggs. Fresh fruits and vegetables, whole grains and low-fat dairy products are also recommended. Avoid foods high in added sugar and salt, saturated fats, trans fats and cholesterol. Space meals three to four hours apart to allow for proper digestion and to keep your metabolism regulated.

Step 4

Exercise five to six days a week. You need a proper balance between cardio exercise, such as swimming, and strength training, which involves weightlifting and calisthenics. If you can't do one or the other, focus on what you can do. Cardio should be done five to six days a week for 60 to 90 minutes at a time, enough that it increases your heart rate and makes you sweat. Start by doing 20 to 30 minutes at a time and work your way up to more vigorous activity. Include strength training at least three days a week on nonconsecutive days. Work the muscles that you can, aiming to do one set of 8 to 12 repetitions of each exercise. For example, to work the chest, do one set of bench presses with a weight you can lift 8 to 12 times without assistance. Having more muscle will build endurance and boost your metabolism. On days when you do strength training, you can reduce your cardio by 30 to 45 minutes.

Step 5

Avoid crash diets. With limited mobility, it can be tempting to lose all your weight by reducing calories, but this can cause problems with your health and can even lead to weight gain. If your body thinks it's starving, your metabolism will slow down, and you won't burn as many calories. Your body eventually will take needed calories from valuable lean muscle mass.