Hi all!
I'm pretty new to this site and also to the injury, but from what I see, all you people are fighters. My name is Yong, 22 years old, and 6 months post injury (T-6 complete) from a motorcycle accident.
I noticed this section for weight loss and nutrition and decided that I really need to lose some weight as well.
I've always been a chubby kid, but my weight ballooned when I was a junior in high school. I was 5'11" at the time and weighed 265 pounds. My freshmen year in college, I decided to transform myself and was down to 190 pounds at 6'1".
But when the accident happened, I found myself gorging on junk food in order to escape the onset of depression. That coupled with no longer running 4 miles a day, I began gaining a quite a bit of weight.
I do not know exactly what I weigh right now, but as soon as I can drive (hopefully within this month!) I plan to weigh myself at the facility where I did my rehab.
I know the fat won't magically fall off, so I plan to bust my ass for 6 months...starting today.
Because I can't drive myself now, I'm going to focus on the nutritional aspects of weight loss and also trying to push my everyday chair around the neighborhood for about an hour. Then once I do drive, I'll head off to the rehab facility and work out at the gym over there.
I'll try to keep all of you posted on my weight loss journey.
Full Version: Post Sci Transformation
Quadriplegic & Paraplegic Spinal Cord Injuries > Disabled Living & Spinal Cord Injuries > Spinal Cord Injury Health Issues > Weight Control & Nutrition Following Spinal Cord Injuries
Hi Yong
Good on you for making the commitment. The most important thing as an SCI is the food that you eat. Exercise is important not only because it burn calories but because it help the digestion and hence the processing of the food but because you're only using your arm muscles rather than the much larger leg muscles you probably need to exercise something like 3 times longer to burn the same calories so what you eat is absolutely critical.
You know what you need to do - drop the junk food and the empty calories in alchohol are a killer too. Eat well, cut the portion sizes and you will lose weight, not quickly but it will be effectively. Don't go on any silly fad / crash diets and keep us informed.
Good Luck
Good on you for making the commitment. The most important thing as an SCI is the food that you eat. Exercise is important not only because it burn calories but because it help the digestion and hence the processing of the food but because you're only using your arm muscles rather than the much larger leg muscles you probably need to exercise something like 3 times longer to burn the same calories so what you eat is absolutely critical.
You know what you need to do - drop the junk food and the empty calories in alchohol are a killer too. Eat well, cut the portion sizes and you will lose weight, not quickly but it will be effectively. Don't go on any silly fad / crash diets and keep us informed.
Good Luck
fast food is junk food, and so is soda. just so you know. and I'm not saying cut out carbs!!, but lessen them as afternoon turns to evening.
The advice I always like to give is to think of it as a permanent lifestyle change and not a "diet". Weight gain doesn't occur overnight, so keep in mind that it won't come off overnight. Don't forget, getting their is half the fun! 
Jason
Jason
Hey Jong,
It's been a few months since you posted,, howz the workout, driving, dieting going?
It's been a few months since you posted,, howz the workout, driving, dieting going?
Hi Yong!
I'm living proof that weight loss can be accomplished! I'm only 5"1' tall. My long standing excuse was that I wasn't fat, I was just too short for my weight!
Anyway, by doctor's estimate, a year ago in Jan. I was 280-290 lbs. I am around 180 now. My waist was 64". It's 39" at last measure.
The one exercise that I am and was faithful to from the beginning of my paralyzation, is 400 crunches everynight when I go to bed. That started with 3 sets of 10 crunches when I was in rehab.
When we go to the grocery we shop the perimeter of the store. We buy fresh food, veggies, potatoes, breads, nuts and grains, beans, meat, dairy, some canned staples, no pre-packed, boxed or processed foods.
I'm on a total asparagus kick right now, drizzled with Olive Oil, sprinkled with raw almonds, seasoned with a blend of salt, pepper and garlic powder and roasted in the oven for about 15 minutes. My little grandson was over here the other night and he dreaded the fact that we were going to have asparagus. The rule is one piece. Then he wanted another and another and thought that it was hilarious that we were all fighting for the last almonds in the pan. He ended up with them.
I've learned to eat on a basic Weight Watcher's eating plan but Simon, Apparelyzed, also posted some information in my Spinal Cord Injury Dieting and Weight Loss thread:
.....which is basically all the same principles that Weight Watcher's is based on but all of this information is out there free from anyone who is willing to share their info, which is what 2 very nice Freecycle ladies did with their WW info for me, and I am more than happy to pass along for anyone who might be interested.
In my last year's journey, I've found that the exercise is secondary to nutrition and portion control when it comes to weight loss and SCI. I'm sure that my 400 crunches have a minimal effect on my weight loss if any.
Please keep us informed and if you come across any tips and secrets that you find on your journey please share with us! I'm in the middle of an experiment right now by adding some new components to my diet so we shall see and I'll post results in my thread.
GOOD LUCK Yong!
I'm living proof that weight loss can be accomplished! I'm only 5"1' tall. My long standing excuse was that I wasn't fat, I was just too short for my weight!
Anyway, by doctor's estimate, a year ago in Jan. I was 280-290 lbs. I am around 180 now. My waist was 64". It's 39" at last measure.
The one exercise that I am and was faithful to from the beginning of my paralyzation, is 400 crunches everynight when I go to bed. That started with 3 sets of 10 crunches when I was in rehab.
When we go to the grocery we shop the perimeter of the store. We buy fresh food, veggies, potatoes, breads, nuts and grains, beans, meat, dairy, some canned staples, no pre-packed, boxed or processed foods.
I'm on a total asparagus kick right now, drizzled with Olive Oil, sprinkled with raw almonds, seasoned with a blend of salt, pepper and garlic powder and roasted in the oven for about 15 minutes. My little grandson was over here the other night and he dreaded the fact that we were going to have asparagus. The rule is one piece. Then he wanted another and another and thought that it was hilarious that we were all fighting for the last almonds in the pan. He ended up with them.
I've learned to eat on a basic Weight Watcher's eating plan but Simon, Apparelyzed, also posted some information in my Spinal Cord Injury Dieting and Weight Loss thread:
QUOTE
Bear in mind that this is for an able bodied person with average muscle mass. Unfortunatly, sci people have less muscle mass, and therefor burn fewer calories at rest. It's still interesting though.
You may find the following of interest:
http://www.spinalcord.uab.edu/show.asp?durki=77527
I have attached a pdf of a sample from the diet program.
Regards
Simon
Extract:
Eat Right ® Home-Based Weight Management Program for Individuals with SCI
Program Description
Everyone has no doubt heard of a variety of weight loss programs. Although many programs rely on reducing calories to lose weight, the loss is often temporary because most people don’t learn to properly adjust from weight loss to weight management. Management requires the use of learned skills to lose and maintain weight loss through diet, participation in physical activities and behavioral changes to promote improved long-term health.
As a person with spinal cord impairment (SCI), you can benefit from weight management. You can lower your risk for premature death and the development of heart disease, high blood pressure, diabetes, respiratory illness, pressure sores, urinary tract infection (UTI) urinary stones and some forms of cancer. Weight management can help decrease feelings of anxiety, loneliness and stress while improving muscle strength, endurance, self image, and your ability to fall asleep and sleep well. Plus, weight management can help you better manage your muscle spasms, chronic pain and bowel program. These combined benefits can help you live a longer, healthier life and improve your abilities to accomplish every day tasks.
However, most weight management programs aren’t designed for persons with SCI. Your nutritional needs and physical abilities aren’t likely similar to people in the general population. For example, you’re at higher risk for kidney problems when following diets low in carbohydrates and high in protein. If you don’t exercise properly, you can add stress and strain to your muscles and joints, which can cause chronic pain.
In 2003, the University of Alabama at Birmingham (UAB) completed a four year study of a modified version of the EATRIGHT® Weight Management Program, which was originally developed in 1976 for the general population by a team of UAB physicians, dietitians and psychologists. Although the basics of the original EATRIGHT program remained intact, modifications were made to meet the unique diet and physical demands of persons with SCI who were overweight or obese. Study participants then attended 12 weekly classes to learn the necessary skills for effective weight management. The modified EATRIGHT program was shown to be a safe and effective weight management program, which can also reduce medical risks and improve quality of life for persons with SCI.
To make this new program accessible to consumers, UAB received a grant from the PVA Education Foundation to create the EATRIGHT Home-Based Weight Management Program for Individuals with Spinal Cord Impairments. This comprehensive program utilizes video lessons and workbook assignments to guide consumers through the 12 proven elements of effective weight management.
1. Getting Started
2. Making Healthy Food Choices
3. Improving Self-Talk
4. Setting Goals
5. Planning Meals
6. Participating in Physical Activities
7. Shopping
8. Understanding Nutrition
9. Cooking
10. Reducing Stress
11. Dining Out
12. Maintaining Long-Term Success
Attached File(s)
Info_8.pdf ( 155.07k ) Number of downloads: 87
You may find the following of interest:
http://www.spinalcord.uab.edu/show.asp?durki=77527
I have attached a pdf of a sample from the diet program.
Regards
Simon
Extract:
Eat Right ® Home-Based Weight Management Program for Individuals with SCI
Program Description
Everyone has no doubt heard of a variety of weight loss programs. Although many programs rely on reducing calories to lose weight, the loss is often temporary because most people don’t learn to properly adjust from weight loss to weight management. Management requires the use of learned skills to lose and maintain weight loss through diet, participation in physical activities and behavioral changes to promote improved long-term health.
As a person with spinal cord impairment (SCI), you can benefit from weight management. You can lower your risk for premature death and the development of heart disease, high blood pressure, diabetes, respiratory illness, pressure sores, urinary tract infection (UTI) urinary stones and some forms of cancer. Weight management can help decrease feelings of anxiety, loneliness and stress while improving muscle strength, endurance, self image, and your ability to fall asleep and sleep well. Plus, weight management can help you better manage your muscle spasms, chronic pain and bowel program. These combined benefits can help you live a longer, healthier life and improve your abilities to accomplish every day tasks.
However, most weight management programs aren’t designed for persons with SCI. Your nutritional needs and physical abilities aren’t likely similar to people in the general population. For example, you’re at higher risk for kidney problems when following diets low in carbohydrates and high in protein. If you don’t exercise properly, you can add stress and strain to your muscles and joints, which can cause chronic pain.
In 2003, the University of Alabama at Birmingham (UAB) completed a four year study of a modified version of the EATRIGHT® Weight Management Program, which was originally developed in 1976 for the general population by a team of UAB physicians, dietitians and psychologists. Although the basics of the original EATRIGHT program remained intact, modifications were made to meet the unique diet and physical demands of persons with SCI who were overweight or obese. Study participants then attended 12 weekly classes to learn the necessary skills for effective weight management. The modified EATRIGHT program was shown to be a safe and effective weight management program, which can also reduce medical risks and improve quality of life for persons with SCI.
To make this new program accessible to consumers, UAB received a grant from the PVA Education Foundation to create the EATRIGHT Home-Based Weight Management Program for Individuals with Spinal Cord Impairments. This comprehensive program utilizes video lessons and workbook assignments to guide consumers through the 12 proven elements of effective weight management.
1. Getting Started
2. Making Healthy Food Choices
3. Improving Self-Talk
4. Setting Goals
5. Planning Meals
6. Participating in Physical Activities
7. Shopping
8. Understanding Nutrition
9. Cooking
10. Reducing Stress
11. Dining Out
12. Maintaining Long-Term Success
Attached File(s)
Info_8.pdf ( 155.07k ) Number of downloads: 87
.....which is basically all the same principles that Weight Watcher's is based on but all of this information is out there free from anyone who is willing to share their info, which is what 2 very nice Freecycle ladies did with their WW info for me, and I am more than happy to pass along for anyone who might be interested.
In my last year's journey, I've found that the exercise is secondary to nutrition and portion control when it comes to weight loss and SCI. I'm sure that my 400 crunches have a minimal effect on my weight loss if any.
Please keep us informed and if you come across any tips and secrets that you find on your journey please share with us! I'm in the middle of an experiment right now by adding some new components to my diet so we shall see and I'll post results in my thread.
GOOD LUCK Yong!
Man..I haven't kept up with this thread. I've been chugging along at a slow pace, but I'm keeping myself disciplined.
As for exercising, I just had to accept that fact that I can't burn as many calories and raise my metabolism like I used to. So I'm sticking to a more strict diet...just watching what I eat..and most importantly controlling my portions.
As for results...I really have no access to check my weight (except for going to the rehab center every 2 months or so)...but I have lost a pant size and my posture is getting better cuz i don't have as big a stomach to weigh me down..haha
Like I said in the original post...I planned this to be a LONG process..but I'm still motivated and ready to keep on going....I had planned it for 6 months..but I realize now that's it's going to be a lifelong effort.
I started at about 195~200 at the time of injury..ballooned to about 230...then I plateaued there for awhile..but now I'm down to about 220. Clothes fit a lot better and it's easier for me to get around...but more importantly..I'm more comfortable in my skin.
New goals...I want to be back down to 200 or less. I have no ab control so no six-pack for me...but enough of this excess fat flopping over my belt line. haha. I lost about 10 pounds in the past six months...so I guess if I step it up a little bit...about a year.
I guess I need to post before pictures..haha... gotta buy a digital camera...
As for exercising, I just had to accept that fact that I can't burn as many calories and raise my metabolism like I used to. So I'm sticking to a more strict diet...just watching what I eat..and most importantly controlling my portions.
As for results...I really have no access to check my weight (except for going to the rehab center every 2 months or so)...but I have lost a pant size and my posture is getting better cuz i don't have as big a stomach to weigh me down..haha
Like I said in the original post...I planned this to be a LONG process..but I'm still motivated and ready to keep on going....I had planned it for 6 months..but I realize now that's it's going to be a lifelong effort.
I started at about 195~200 at the time of injury..ballooned to about 230...then I plateaued there for awhile..but now I'm down to about 220. Clothes fit a lot better and it's easier for me to get around...but more importantly..I'm more comfortable in my skin.
New goals...I want to be back down to 200 or less. I have no ab control so no six-pack for me...but enough of this excess fat flopping over my belt line. haha. I lost about 10 pounds in the past six months...so I guess if I step it up a little bit...about a year.
I guess I need to post before pictures..haha... gotta buy a digital camera...
Last check at the doctors about two weeks ago was 214.
Total of 16 pounds off so far. It stagnated for awhile because of my bladder surgery and me being immobilized but the process is still chugging along.
Total of 16 pounds off so far. It stagnated for awhile because of my bladder surgery and me being immobilized but the process is still chugging along.
keep up the good work, it can be tuff, but the old standby always works, less food more exercise..........
QUOTE (Yong @ Sep 2 2008, 06:04 AM) 
Last check at the doctors about two weeks ago was 214.
Total of 16 pounds off so far. It stagnated for awhile because of my bladder surgery and me being immobilized but the process is still chugging along.
Total of 16 pounds off so far. It stagnated for awhile because of my bladder surgery and me being immobilized but the process is still chugging along.
Congrats! I hope your feeling okay after your surgery. I also am attempting to lose weight. I have no idea how much I've lost as I can't weigh myself, but I have gone down about 2 sizes which is not great, but at least something's happening. Some AB friends of mine are also trying to lose weight and are finding a lot more success. I know why, but it's still very discouraging and frustrating.
Just went to the rehab center for a post surgery doctor's visit and weighed in at 206 pounds.
My goal is to get under 200 by end of the year and 180 by the end of next year. I was never a THIN person, so I'm not going for skinny...but enough weight loss so that my belly don't flop over. I can already notice my clothes fitting looser and my love handles getting smaller.
After the fat loss...I plan to bulk up my upper body.
My goal is to get under 200 by end of the year and 180 by the end of next year. I was never a THIN person, so I'm not going for skinny...but enough weight loss so that my belly don't flop over. I can already notice my clothes fitting looser and my love handles getting smaller.
After the fat loss...I plan to bulk up my upper body.
QUOTE (Yong @ Sep 24 2008, 09:54 PM)
Just went to the rehab center for a post surgery doctor's visit and weighed in at 206 pounds.
My goal is to get under 200 by end of the year and 180 by the end of next year. I was never a THIN person, so I'm not going for skinny...but enough weight loss so that my belly don't flop over. I can already notice my clothes fitting looser and my love handles getting smaller.
After the fat loss...I plan to bulk up my upper body.
My goal is to get under 200 by end of the year and 180 by the end of next year. I was never a THIN person, so I'm not going for skinny...but enough weight loss so that my belly don't flop over. I can already notice my clothes fitting looser and my love handles getting smaller.
After the fat loss...I plan to bulk up my upper body.
Good to hear your progress Yong! I'm a recent injury myself, and have noticed my belly getting bigger, too. Once I get the green light to exercise, I'm all for doing that. I won't be working for at least the next year because I did a job that's not the usual type of employment...the U.S. Navy. All that said, I'm working with SSA to get disability and also vocational training, but I digress...
I'm working out with a racing wheelchair and rollers once I am allowed. For the meantime, once I am able to do a floor to wheelchair transfer, and can comfortably do work on the floor to stretch and move on a mat, that's all that I'll be able to do for the winter. I'll post pictures once I am on the way...take care, Yong, and keep up the great work and the posts.
I am in the same boat, but I am a lot bigger than most people on here. I am around 375lbs and 6ft3in. The thing that helped me lose some weight, before they closed for remodeling, was a pool. Easy on your joints and low stress. If you can, i would look into aqua therapy, or at least a pool with accessibility. i cant wait to get back in the water. Good luck.
Checked my weight yesterday. 198 pounds!
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