In Response to Quadriplegic / Paralysis:
I am in a power wheelchair, unable to exercise I weigh 220lbs and want to lose 30/40lbs any suggestions for quadriplegic peoples to lose some weight...what to eat and what not to eat...etc.
Posted by donsjoy
Anyone can lose weight if they consume fewer calories than their body needs. To find out how many calories you need a day, you can schedule an appointment with your local Hy-Vee dietitian. In the mean time, what can you do?
1: Look at food labels for calories
One pound (lb) of fat has 3500 calories. So cutting back just 500 calories/day can promote a 1 lb weight loss/week.
2: Do not drink calories
It is hard to get full on drinks. So eat calories instead of drinking them. Choose unsweetened zero calories beverages.
3: Eat at regular times during the day
Research has shown skipping meals will not help your waistline. Eating actually promotes metabolism and controls hunger. Try to eat something that is nutritious (whole grains, lean protein, fresh produce, low-fat dairy) every 3-4 hours.
4: Eat your fiber
The average person needs 25-35 grams (g)/day and only gets 10 g. Fiber helps keep you fuller longer. Look for foods that have at least 3g of fiber per serving.
5: Drink enough water
Not drinking enough water can slow your metabolism and make you want to eat more than you need. Sometimes when we feel hungry, it’s actually our body telling us that we are thirsty. Drinking a glass of water at the first signs of hunger may actually help you to eat less and feel fuller sooner.
6: Fat free does not mean calorie free
Low-fat products are typically lower in calories, but not all of them. Check the calories on the label. When manufactures take the fat out of their products they usually replace it with sodium or sugar. Instead of choosing “fat-free” items, look for the term “light.” This usually indicates the product has lower sugar/sodium AND fat.
7: Control your portions
Visit http://www.choosemyplate.gov/ to see what your plate should look like at each meal. If you need more guidance with food portions, stop in and speak with your Hy-Vee dietitian.
8: Eat slowly
It takes approximately 20 minutes for your brain to get the message that you are full. Eat slowly or wait 20 minutes before going back for second helpings. This may help to reduce your overall intake.9. Make better choices
Compare food labels at the store. Pick foods that are lower in calories, whenever possible. When eating out, ask your server for low-fat or heart-healthy options. At Hy-Vee you can use NuVal to make healthier choices. The higher the score, the better the nutrition. If you want to learn more about NuVal, contact your local Hy-Vee dietitian to set up a NuVal store tour.