Your level of activity plays an important role in how much you weigh. A sedentary lifestyle can contribute to an increase in body fat, increasing your risk of obesity. While healthy individuals may increase their activity level to help control weight gain, people with disabilities may need to rely more heavily on dietary measures of weight control.
Step 1
Create a basic food diary that allows you to keep track of the amount of calories you consume each day. Start by writing down the foods you normally eat, including the amount of calories in each beverage, meal and snack. Use one of the many free online calorie calculators to help you determine your average daily intake.
Step 2
Subtract 500 calories from your regular daily total. This amount provides the maximum number of calories you can consume in order to lose about 1 pound of body fat each week. Subtract another 500 calories to encourage a weight loss around 2 pounds each week. Although this may seem like a slow method of dieting, gradual weight loss provides the highest likelihood of long-term success.
Step 3
Plan your menu for the days or weeks ahead, keeping your allowed foods and serving sizes within your daily calorie allotment. Include high-fiber foods, such as raw fruits and vegetables. These foods provide volume without adding excess calories. For instance, one-half of an average grapefruit supplies your body with just 39 calories. Eat a balanced diet that includes food from all the food groups. Keep your calorie consumption within your daily limitations by choosing lean meats, whole grains and low-fat or nonfat varieties of dairy products. Avoid alcohol and foods that contain large amounts of fat and sugar.
Step 4
Become as active as you can. Although people with disabilities due to illness or other factors may have difficulty performing many calorie-burning activities, moving around more can help increase the number of calories you burn. Aim to do 30 to 60 minutes of aerobic and muscle-strengthening activities most days of the week. In addition to burning more calories, regular physical activity can help build strong muscles and help reduce symptoms of arthritis, according to the Centers for Disease Control and Prevention.
Tips and Warnings
- Consult a certified personal trainer or a physical therapist for guidance regarding the types of activities you can safely perform.
- If you have a serious illness or physical disability, talk to your doctor before making major changes to your diet or attempting to increase your activity level.
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