From Fat to...Less Fat

[Bike Writer]

Hi all,

A few years ago, I lost a whopping amount of weight - 150 pounds. Since then, I tore my medial meniscus, had knee surgery, discovered I had osteoarthritis (my surgeon says I have the knees of a 55 year old woman), and was diagnosed with Rheumatoid Arthritis. I've gained back a lot of the weight I lost, but managed to keep off 60 of what I lost by sheer cussedness.

My doctors all want me to try to take off at least 10% of my present weight, and I'm game to give it another go, but all of the exercises I used to enjoy - running, boot camps, high impact plyometrics, even some forms of weight training - are off the table. They're recommending I start swimming, but I'm terrified of water.

Can any of you recommend a good training regimen that I can start out with that isn't super tough, but that will challenge me and help me shed some weight? I don't need to do it quickly, just consistently. And it needs to be fun. Thanks in advance!

I have osteo and rheumatoid arthritis also and about two years ago turned to biking to give myself the exercise I needed without the impact that comes with other forms of exercise. I cycled since I was a kid but someplace in my mid to late 30s it went by the wayside with a busy life. I can't begin to explain how much happier, healthier and fitter I have become in the last two years. My flexibility and strength have increased and my weight has decreased. The best part of all of this is that it's fun!

The best training regime I can suggest is to just keep riding, it might be slow going at first but stamina and endurance come quickly. Try to ride daily even for a few minutes. A few blocks will turn into a couple of miles and before you know it those 2-3 mile rides will turn into 5-10. Once you ride longer you'll need a day or two off per week but for now just try to ride as much as you are able to.

I've had replacement surgery on my left knee and find walking difficult due to my right knee problems. That will all be fixed soon as I have scheduled surgery for my right knee in a few weeks. However I am able to bike even though I don't walk well. It can be done!

[Crankin]

The "knees of a 55 year old woman?" .
Geez, no wonder I hate the assumptions physicians make about anyone over 40. This really pisses me off.

[goldfinch]

The "knees of a 55 year old woman?" .
Geez, no wonder I hate the assumptions physicians make about anyone over 40. This really pisses me off.

I assume the doc was speaking metaphorically, but yeah, I had the same reaction. As a 57 year old woman.

[Crankin]

It shouldn't be spoken even metaphorically.
Especially by the ones who are not so fit themselves. I find this happens less with younger doctors, once I start talking to them about the activities I do.
I've had older ones tell me "just ride 5 miles."
And when the wife of my former pcp joined the practice, sorry, I couldn't listen to anything she said to me, as she was quite overweight and let's just say there were some grooming issues that were making me a little nauseous. I know this is off topic, but maybe there should be a medical specialty that is sports medicine for fit people over 45. This is the only time I have experienced ageism, and it's usually after they see my date of birth, since I don't look as old as I am.
I hope the OP finds that cycling is the perfect way to shed the weight she wants to lose.

[nkfrench]

Funny, I'm 56 and my doc said my bad knee is like that of a 70-year-old.
I had a very bad knee injury in 1990 - total knee dislocation (not just the kneecap). I was in rehab for 5 months and a full leg brace 24x7 for a year. The joint still has limited range of motion and is full of scar tissue and bone spurs. My good leg is 50% stronger on a 1-legged leg press.
That said, I lost ~100 pounds starting swim workouts with a local Masters swim team. Competition was a great motivator for me.
I realize OP will not find this a good solution; but I really would like to encourage private or semi-private swim lessons. Another thought: swim fins really help sinkers and they are fun. Snorkels are favored by some. Even elite competitive swimmers use these during training in certain conditions.
I also did weight lifting and calisthenics to improve overall strength.
Then I lapsed, regained all those pounds and more ...
I did get back to regular swimming and was more careful with my diet and lost ~100 pounds. I still have many more to go.
But after a brain surgery and a week in ICU, I was ordered to walk 1-2 miles a day for exercise and my knee could not tolerate it. No other forms of exercise were allowed, nor was I permitted to ride in a car for a while.
I decided that swimming wasn't enough to stabilize my knee and as soon as the doc allowed it, I took up cycling.
It was a long haul. My first rides were measured in blocks, not miles. 10mph on flats would about kill me. The smallest incline redlined me.
Four years later, my bad knee is the strongest it has been in 22 years. My weight is still a problem but my power-to-weight has improved so the hills are easier and I go faster on the flatter terrain and into headwinds.
I still avoid walking for exercise and cannot do anything with jerky or unpredictable motions. No dancing, bowling, stair climbers. Nothing where I kneel or put weight on the front of my knees.
But swimming and cycling are both great for bad knees and for overweight people.
My next sport might be some form of rowing. I'm intrigued and think it would be forgiving of my situation and might play to my strengths. But now I'm just having too much fun on the bike.
If riding fast isn't your thing, you may enjoy riding on bike trails with a hardpack (unpaved) surface on wider tires.

[Amira]

I assume the doc was speaking metaphorically, but yeah, I had the same reaction. As a 57 year old woman.

Yes, I was wondering what 55-year old knees are like. And I'm 55. Maybe I have them. I don't know. They don't feel that old to me.


Seriously, though, cycling and swimming (or water aerobics) would be no impact exercises. A lot of my tri-friends have taken swimming lessons as of late and are loving being in the water. Are you close to a Y or other health club that might give you lessons in real, honest to goodness proper swimming technique (which I used to know when I was a kid, but have totally lost myself). And, while not necessarily something that will help you lose weight, yoga is fantastic for flexibility and balance, which are also important as we totter around on those 'old' knees

I recommend a book by William Broad, a NYT science writer, called The Science of Yoga. It convinced me of the worth of going back to yoga for the many benefits as we age gracefully.

[shootingstar]

so great to hear nkfrench, of your road to recovery and swimming, cycling.

[Dogmama]

+1 nkfrench!! Great post!

To the OP

Diet is ~80% of any weight loss. Despite what somebody else posted about low fat, etc., you need to find what works for YOU. Some people are carbohydrate sensitive so any form of processed carbs (read white flour, white sugar, etc) can pile on the pounds more easily. In some people, their blood sugar rises rapidly and quickly plummets, causing cravings for more carbs. We used to think that low fat diets were the key but happily, that is going by the wayside. Fats make you feel satiated. You don't feel the need to eat as often. Ditto with fiber and protein.

Any diet must be something you can follow for life, not just until the weight comes off. There are many great options that taste good and are filling. Desserts don't have to be off the table (pun intended) but should be planned thoughtfully. Greek yogurt with berries is a great dessert & adds protein, some fats (if you use a low fat yogurt) and fiber.

One last thing, have you been checked for diabetes?