Weight Loss, Toning Muscles and Maintaining

Question
I have lost weight over the past couple years and was doing great!  However, I was going to the gym at least days a week, and could eat more the "bad" foods.  Most recently (the last month) I wasn't able to get to the gym as frequently and I've managed to bulk on about 10 unwanted 10 lbs.  I am very frustrated and not sure where to go from here?  One problem I have, while in a Body Pump@ Class, I was doing squats with the bar of weights on my shoulders and my lower back gave out. I was diagnosed several years ago with 4 bludging discs in my lower back.  I was laid up for about 5 days trying to make sure the back was doing better. I did do some swimming and walking - trying to keep it loosened up.  I enjoy spinning classes and really would like to get into some weights routine that won't disable my back.  I also have found Pilates to be very helpful.  I've been to weight loss programs over the years, I know what I "should" be eating, but now it seems, it doesn't matter what I eat, it is all being stored!  I drink a gallon of water per day.  Any suggestions would be greatly appreciated!!!  Donna

Answer
Hi Donna!
Sorry to hear about your back and the 4 bulging disks.  We are only as strong as our weakest link. It sounds like your back should be the primary focus right now.  The term "bulging" means that the disks are somewhat compressed and have begun to bow out.  Herniated disks are those that have ruptured the cellular wall.  While there is some debate among physicians as to the use of these terms, I can assume that your back is hurt, and that it does make it difficult to exercise at times.  

Bulging disks do have the ability to improve - if given a chance to rest.  So you can see where my recommendations are going to start :-)

I would rest my back.  I would get a massage to loosen the muscles that may be in spasm as a result of the injured disks.  Give the back a few weeks to really heal up.  See a physical therapist for rehabilitation therapy.  They can use a number of modalities to speed up the healing process, and it will be covered by most insurance.

OK.  Lets say your back is doing much better.  Next I would start with walking in a pool.  This will remove the gravitational pressure on the disks while allowing you to exert some rotation on your spine.  If that does not bother your back, then move into light walking on the treadmill or use an elliptical machine, and then also re-introduce controlled pilates.  The swimming may be beneficial, depending on which area of your spine is injured.  Same with the spinning.  Please, Donna, get your back healthy first.  I speak from experience as my wife has had a some pretty horrific back surgeries (see www.dremery.com for information about my wife's back injury).  Once your back is healthy, then you can really make the weight drop through a program of exercise and nutrition.

You mentioned that it seems that no matter what you eat it is all being stored on your body.  In order for your body to store fat it must be getting more calories than it expends.  And, as I am sure you know from your experience with weight loss programs, in order to lose body weight less calories have to go in than are expended.  You have lost weight in the past and you can lose weight again. We just need to get you to a point where you can create a caloric deficit!  

I am a proponent of counting calories.  With the latest software, it is easy and can be educational as well.  Recording what you eat will give you objective data about your weight loss or weight gain.  I am also a believer in weighing on the scale.  While your weight will fluctuate with changes in fluid retention, the overall weight trend will be indicative of your caloric intake.  If your weight is not dropping at a rate of 1 to 2 pounds per week, then decrease your calories by 200 per day.  Never let your calories go below 1,200 per day, or this will signal the body to slow down the metabolism - not something we want to have happen.

Ideally, you would be eating a meal about every three hours while you are awake.  This "frequent feeding" keeps the metabolism elevated and reduces hunger and cravings by leveling blood sugar.  I can go into more detail here if you would like.  Just let me know.

Your gallon of water per day intake is great.  I would not go above that unless you are performing a lot of exercise in the heat.  As long as you are getting in 60 ounces minimum you are doing good.

I belive in the physiological, and psychological benefits of daily exercise.  I sure would hate for you to end up with a back that did not allow you to reap these benefits.  So focus on your back.  There are some great Chiropractors on the All Experts Panel.  Don't hesitate to ask them about how to best rehabilitate the disks.

And Donna, once you are back at the gym full force, the weight will come right off like it did before.  You were able to do it before, and I believe, you will do it again.  Please let me know if I can clarify or elaborate on anything.  I wish you the best.

Warmest regards,
Dr. Bret

1. Prev:Overactive Bladder?
2. Next:eating less