Any weight loss tips for wounded warriors?

Cpl Jai Cotman — Wed, 16 Mar 2016 21:22:45 -0400

After I was discharged from active duty, I underwent a spinal fusion. My injury made running difficult...surgery has made it even more so. Now I'm starting to develop leg issues that medically I will have checked but I know my weight isn't helping my issues. Does anyone have any tips for a wounded warrior (not just me but others as well) to help lose weight when most cardio is difficult?

Response by SGT Aaron Burks made Mar 16 at 2016 9:26 PM

SGT Aaron Burks — Wed, 16 Mar 2016 21:26:57 -0400

I am currently struggling with the same issue (weight gain due to injuries and inability to excersise the way I used to. I don't have any good tips for you, but I empathize with you. You might check out the VA's "MOVE" program. Good luck, brother.

Response by Angela Benedict made Mar 16 at 2016 9:52 PM

Angela Benedict — Wed, 16 Mar 2016 21:52:21 -0400

Dear Jai,
Your gut health is pivotal to your overall health and especially true after you've had an injury. Getting the inflammation under control that will be in your body is key. Maintaining a diet that regulates your blood sugar is critical. No sugar. No bad fats like corn and soy oil, vegetables oils. Only olive oil and coconut oil on salads and to cook with. Excessive sugar causes inflammation and disrupts insulin levels. Disrupted insulin levels can elevate cortisol levels. Once the endocrine system is engaged and sending out excessive cortisol, your hormone levels will be out of wack and you can't loose weight because your body is in a crisis situation. It will shut down the immune system and hold on to fat reserves.
Tumeric tea is the best anti-inflammatory known. 1 tsp of tumeric, 1/2 tsp of black pepper, honey to taste, mix with hot water like you are making regular tea. 2-3 cups per day for two weeks and you should feel a significant difference.
Change your diet and get the sugar out. It will be hard and treat it like any other addiction that you are overcoming. Sugar is an addictive substance. You have to ween yourself off it and it takes a willful, conscious effort but you will achieve much better health. Especially as you are in recovery mode, physically, mentally, emotionally from a serious injury, your body care is essential. Getting the inflammation factor down will start to turn the tide for the better.
Best,
Angela

Response by SGT Private RallyPoint Member made Mar 16 at 2016 9:55 PM

SGT Private RallyPoint Member — Wed, 16 Mar 2016 21:55:14 -0400

Try to eat better. Try some type of resistance training or sports that you can handle.

Response by Capt Daniel Goodman made Mar 17 at 2016 8:08 AM

Capt Daniel Goodman — Thu, 17 Mar 2016 08:08:18 -0400

There's a relatively new device that's Medicare approved yet also reasonably simple that my wife and I got for me that got me thus far from 342 lbs to 256-260 lbs or so that one can pretty much use forever and cling to basically like a lifeline pretty much. I've also read the u.s. and UK studies listed on their website though I don't know if the

Response by Capt Daniel Goodman made Mar 17 at 2016 8:08 AM

Capt Daniel Goodman — Thu, 17 Mar 2016 08:08:47 -0400

Sorry I entered that without finishing by mistake...

Response by Capt Daniel Goodman made Mar 17 at 2016 8:28 AM

Capt Daniel Goodman — Thu, 17 Mar 2016 08:28:47 -0400

I'm sorry I keep accidentally submitting before finishing I've seen the US and UK studies and it's based on serious science. Look at http://www.portioncontroller.com it's an external lapband not a surgical version that's an excellent alternative to bariatric surgery. It consists of a dual belt the inner of which has a plastic bulging device that presses against the distal part of the stomach at the stretch receptor there to help suppress appetite. One has to use it with a modified Atkins diet allowing one cheat day a week after the initial 2 wks. The thing is i don't know if it's available nationwide yet though they do have offices on long island and in Manhattan by NYC near where we are fortunately. They've been on the tube here on cable tv pretty frequently they're managed by an internist though his staff runs the practices. He uses another internist and cardiologist to go over the needed testing results before issuing the belts. Also they need to be fitted initially and or refitted by his staff the patient cannot do it. The testing is a carotid Doppler a cardiac echo an abdominal ultrasound and a nerve conduction velocity or NCV study noninvasive using cutaneous skin applied probes to measure nerve conduction speed needed as the device is compressing the abdomen. If one does exactly what they say it does in fact work quite well and very definitely has for me though I obviously can't say if it'd be suitable for everyone certainly. We found it especially good for me as I canno easily, or, at the very least, am somewhat reluctant to, have bariatric surgery e.g., a lap band, a gastric sleeve, and my wife and I most definitely don't want me having a full gastric bypass (called a roux-en-Y procedure). I just thought you'd all possible find knowing about it of value that was all hope you all find the info possibly of use be eager for any thoughts or feedback whether other clinical groups elsewhere in the u.s. provide anything comparable we likewise don't know of course though we'd heard there were efforts to try to set up offices elsewhere one thought might be to ask if another clinican might be able to obtain. It for you perhaps even if you might not be in the area here whether your insurance would cover it for you we obviously couldn't say of course you'd need to have that looked into I was just changed over a while back from extra large to large I'm eager obviously to get down to a medium with any luck eventually.

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Response by Sgt Aaron Kennedy, MS made Mar 17 at 2016 10:50 AM

Sgt Aaron Kennedy, MS — Thu, 17 Mar 2016 10:50:52 -0400

Exercise has LOTS of great benefits. Weight loss is (generally) NOT one of them.

It's approaching the problem from the wrong angle.

The way you lose weight is by changing energy intake not energy consumption. It's a mathematical equation that must be balanced.

Using the traditional 2000 calorie diet:

2000 calories in = 2000 calories burned = no weight gain.

If you "exert" (run/walk/whatever) an extra mile per day (100 calories) you can consume that many more calories.

The problem is that it is far easier to consume calories than it is to exert them.

As an example, I run marathons. During the END of my running season I get up to 70-80 miles a week. That's an INTENSE week. But that would only burn an extra 2lbs of fat per week (3500 cal per Lb of Fat). Additionally, we naturally bump our calorie consumption up to cover our exertion levels. If you are doing 2200 calories worth of exertion, you will naturally want to eat that much more.

Therefore, approach it from the opposite angle. EAT LESS.

By reducing your calories (Calorie Deficit) by 10/20/X% you will naturally start to trim weight. In addition to losing fat, you can lose other types of weight (like water).

As an example, going from 2000 to 1800 calories a day is a net loss of 1400 per week or 21lbs of fat per year. Simple things like getting rid of "empty calories" (Calories you drink) help A LOT.

Response by SGM Steve Wettstein made Mar 17 at 2016 4:46 PM

SGM Steve Wettstein — Thu, 17 Mar 2016 16:46:39 -0400

Cpl Jai Cotman I have had two spinal fusions and an addition two back operations. Yes at times cardio can cause a lot of pain. Try walking on a treed mill with it inclined. Doing that, it will burn more calories. If you are not able to do that, stationary bikes also work but it takes longer to burn the calories. Also, try to do as much resistance training as you can. The more muscle you have the easier it is to burn fat. If you are unable to do these you need to have a very clean diet to keep your weight down.

Response by LTC Private RallyPoint Member made Mar 17 at 2016 7:24 PM

LTC Private RallyPoint Member — Thu, 17 Mar 2016 19:24:49 -0400

Not knowing the extend of your injury, I always suggest discussing it with your medical team. Maintaining a healthy weight is an important part of your career and they can guide your activities and/or direct you to Physical Therapy. If it is within your treatment guidelines, swimming can be a great way to stay moving and burn calories. Water provides great resistance. Remember, ANY efforts in exercise and rehab can be easily thwarted with a FORK. Choose your quantities wisely.

Response by MAJ Raúl Rovira made Mar 18 at 2016 11:42 PM

MAJ Raúl Rovira — Fri, 18 Mar 2016 23:42:26 -0400

Swim for fitness if you can as it is low impact. This is the only sport I do because of back injuries. Maintain a healthy died. At home we eat mostly organic, non-GMO, non processed food and no fast food. Its unbelievable how healthy it is. Sleep well. Stay away from sodas and other sugary drinks.
You are what you eat

Response by Cpl Robert Clark made Mar 22 at 2016 8:17 AM

Cpl Robert Clark — Tue, 22 Mar 2016 08:17:03 -0400

"EAT RIGHT 4 YOUR TYPE" D'Adamo. This book with aid you in recovery when it comes to food that is beneficial to your Blood Type.

Response by Sgt Fred Roger made Mar 22 at 2016 9:14 AM

Sgt Fred Roger — Tue, 22 Mar 2016 09:14:35 -0400

A plant based diet and Dr. G's Weight Loss & Wellness Program. A golden rule to follow is called 10,10, 200. (10 grams of fat, 10 grams of sugar, and 200 mg of sodium). Stay under those numbers per meal/serving and you should be good to go. Good luck.

Response by Cpl Jania Masterson made Mar 22 at 2016 11:43 AM

Cpl Jania Masterson — Tue, 22 Mar 2016 11:43:15 -0400

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Response by Cpl Glynis Sakowicz made Mar 22 at 2016 12:07 PM

Cpl Glynis Sakowicz — Tue, 22 Mar 2016 12:07:12 -0400

Oh Lord, my friend, its not just you.... so many of us go from "Running at lunch" "doing PT" and working long hours, to a near-stand-still, when we're injured.
I had a serious back injury that has left me with a weird limp. I went from three miles every other day, to a cane, and from 125 to "Oh MY GOD!!" in a few years. That USMC "eat it while you can get it." mentality that I had back when I was working LOOOONG hours and trying to get thru ten hour shifts with infrequent meal stops left me with some really strange eating habits. It took me years to figure out what worked for me, but it might not work for you... but here it is..
First I got back into drinking water at every opportunity, and doing what exercise I could do in fifteen minute intervals during the day... even a slow paced walk is better than nothing.
I go for high protein and fiber... I try to eat well for lunch and eat lightly at night... and I pick snacks that 'do' something for me. Instead of bad (All those wonderful, delicious and tasty things you have been enjoying) keep options like a handful of trail mix handy... dried cranberries, nuts and the like, is high protein and very good for you, in moderation... fresh fruit, veggies or even a salad can hit that "I must eat... want to eat... NOW!" mental mindset.
So far, I've lost 57 lbs, and yes, its working, but after years of physical pain, its so hard to get up, and get moving again.... just remember that WHAT you eat is about 85% of weight loss, and the trick is moderation, and slowly finding a rhythm to getting exercise. I've found that biking is much easier for me than walking, so I now push everything aside to bike at least once a day... and sometimes, I manage to get in some swimming as well.
Start reading labels, start considering what you can do, and set your mind to it, Marine. You survived the Corps, you can do this!

Response by Sgt William Morpeth made Mar 22 at 2016 12:18 PM

Sgt William Morpeth — Tue, 22 Mar 2016 12:18:20 -0400

I have lower Back problems too. I have found that scuba diving helps tremendously. Have fun at the same time. Also riding a bike.

Response by Sgt John Koliha made Mar 22 at 2016 1:55 PM

Sgt John Koliha — Tue, 22 Mar 2016 13:55:52 -0400

It has been my experience since I was injured and retired back in the late 60's, that the only way to lose weight is to take in fewer calories than you use. Exercise alone doesn't work. Just need your intake to be less than you burn. I use a fitbit to track both intake and calories burned.

Just sayin'.

Response by Sgt Kevin Thompson made Mar 22 at 2016 3:31 PM

Sgt Kevin Thompson — Tue, 22 Mar 2016 15:31:37 -0400

Yeah Cotman I have quite a few ways for you to cut weight. Not many people understand the mechanics of the human body or it's bio chemistry.

1.) First thing you can readily do is Hydrate, Hydrate, Hydrate. Drink at minimum 8 full 8 oz glasses of water a day because the water binds to visceral fat and carries it out. However, you should also make sure they are all "ice water" because your body has to compensate and warm itself and that increases your metabolism for a short period during that process. At the same time you will be essentially doing an oil change in your body because it will flush your system taking out all the oxidation, foreign bodies, and balance you to your natural biochem.

2.) I don't know what your situation is but if you are mobile then I suggest you do "Hip hop abs" from Sean T. His program with that is pure f*kin genius. It makes your muscles utilize fast twitch movement and that builds LEAN muscle by accessing visceral fat (useless fat just sitting there) as fuel to feed muscle tone and growth. All the while you are doing it and having fun. In all actuality you will be building your body like they did us in boot camp but in a shorter time and less stressful on your mind and body.

Response by Sgt Kevin Thompson made Mar 22 at 2016 3:46 PM

Sgt Kevin Thompson — Tue, 22 Mar 2016 15:46:49 -0400

You need to let me know your injury details because I can give you info that no one else including DR's will give you. There's an all natural treatment (called oxygen but it's how you get it) that can and will fix/make better anything wrong with humans or animals. It can even fix stupid, I know that people aren't stupid because of PTSD but this treatment has been proven to completely eradicate all symptoms of PTSD and will fix autism. I know a man in TX that treats people with DOD affiliation mainly, and he does it for pennies.

Response by MSgt Aaron Helstrom made Mar 22 at 2016 3:51 PM

MSgt Aaron Helstrom — Tue, 22 Mar 2016 15:51:20 -0400

Hi Cpl Cotman,
Thanks for taking the time to post your question. A little bit about myself before I give you my advice so that you can have a clear and complete understanding of why & how I have come to my conclusions.
I was blown up in 2003 by an RPG and was told I would never walk again let alone be able to run. I managed to stay green and return to full duty ultimately retiring at 22 years with a fused spine. One of the best things I did was using the pool for rehab an hour a day. After I was strong enough to do low weight and cardio I changed up my pool regime of 3x a week to 1x a week every other week and changed up weights and cardio (recumbent bike).
Another activity I found to help with my flexibility and modalities was Yoga. I would start out slow maybe 1x a month and increase at your pace.
My DOWNFALL: Once I retired I went to work as a Contractor and then a GS employee at Pentagon and never took anytime to truly focus on my health and staying fit. Although I walked a lot and kept my caloric intake down within 4yrs of retirement and not staying active as I should have I am now battling a Life Threatening Massive DVT (Blood Clot) that travels from the top of my left calf all the way up into my abdomen stopping 2 inches short of my heart and my Inferior Vena Cava (IVC) to boot I am now dealing with a Spinal Fracture at the base of my L4/5-S1 Fusion and am in a back brace. All of which I contribute to my inactivity and not sticking with the pool and work out regime. I am now having to battle back and fight through the pain for rehab.
Don't take this question the wrong way but, "How's your sleep?" Are you actually sleeping through the night without waking up?
Have you ever been tested for sleep apnea?
The reason I ask is because your sleep has a very crucial part to do with your recovery, weight loss, & continued overall wellbeing.
I was tested for Sleep Apnea back in 2010 but my score avg out to a 4.75 (5 is required for diagnosis of Sleep Apnea) and nothing was done about it. Because my health has been steadily and rapidly declining my PCM and specialist team have been trying everything to figure out what's going, from blood test, EKG, MRI's, CT-Scan's, & everything in between. Recently my new PCM had me go see a Cardiologist along with Pulmonary Stress test. It was the Pulmanary Dr who broke it open with Sleep Apnea and all that it causes. From CO2 in my blood causing my getting sicker quicker to not healing fast enough and more.
I hope this helps and would recommend from one wounded veteran to another to talk with your PCM and get pool therapy on the schedule along with walking in the mall (whatever you can do). Feel free to contact me if you have any other questions or check out Camp Freedom Ranch website at http://www.campfreedomranch.org.

Response by Cpl Mark McMiller made Mar 22 at 2016 7:27 PM

Cpl Mark McMiller — Tue, 22 Mar 2016 19:27:08 -0400

It's not just about losing weight; it's about gaining muscle. Muscle weighs more than fat so it is possible to actually get in better shape and not lose weight. Cardio is the worst thing you can do if your goal is to lose weight. Do any kind of strength exercises you can do to build muscle. Muscles are fat burning stoves; the bigger the muscle, the faster you burn fat. Strength train and eat lots of protein and stay away from sugars and carbohydrates and watch the fat fall off.

Response by Sgt Raul Rivera made Mar 23 at 2016 9:04 AM

Sgt Raul Rivera — Wed, 23 Mar 2016 09:04:19 -0400

I had a problem losing weight until my sister got me started on a program. Its called Take Shape for Life and the meal replacements are medifast. I was skeptical but I went down 11 pounds in the first week. Its a program that lowers your intake and spreads your meals out over 6 small meals. If you want some more info let me know.

Sgt. Raul Rivera

Response by Sgt Jeff Howards made Mar 23 at 2016 9:10 AM

Sgt Jeff Howards — Wed, 23 Mar 2016 09:10:51 -0400

Cpl Cotman,
I've been in the same boat for over 20 years, injuries to both knees, spine, and a bad heart to boot. Check with your doctor to see what types of exercise are available to you, join a local gym and work with a trainer. Don't forget water aerobics, and of course, watch your diet.

Response by GySgt Ascencion Gomez, D.S.L. made Mar 23 at 2016 9:16 AM

GySgt Ascencion Gomez, D.S.L. — Wed, 23 Mar 2016 09:16:05 -0400

Jai I retired and like most Marines I had no idea how to eat a proper diet for a non active military MOS... I became a school teacher and not a PE teacher either. I continued to eat those gunny-burgers and 50 lbs later I started having problems i.e. knees, blood pressure, high cholesterol etc... The doctors told me to lose weight but didn't tell me how. In the meantime my doctor put me on medication to lower the offending numbers. Unfortunately, the problem is still there, like sore knees a weakening heart and diabetes. I also discovered some of the medication's side effects were worse than not taking the medication. I got desperate and read a book about eating for your blood type. Initially, I thought it was a joke but after 20 years of trial and error of gaining 50 losing 40 etc.. I started researching weight lose and daily diets. I also discovered the people as the VA hospital were nice but clueless in regards to losing and keeping weight off. I discovered a combination of things that work for me. I detox my system that took about 10 days if you do it right you'll notice the differences in food tastes. I couldn't eat my favor foods like Bush's Bake beans. The stuff tasted like it had bug spray in it. I started changing my diet while I was detoxing. Remember detoxing isn't just flushing toxins from your body and changing foods. It also changing soap, deodorants, toothpaste basically everything you put in or on your body. Anyway, I started eating foods recommended for my blood type. I am A+ so the recommendation was shifting from the standard gunny-burgers, steaks or in general red meat to fish and more veggies. Initially, I hated it but it took it like it was a mission; "Tough titty but it's got to be sucked." It took about two week and I started to notice several things. My weight dropped and stabilized at a healthy level, I felt better, blood pressure dropped and later after a doctor's visit I discovered my cholesterol dropped. My knees still hurt but that was from way too many humps while was still a teenager and in my early 20s. If you want some recommendations of books let me know. And I didn't need as many beers to get a buzz either.

Response by MGySgt Rick Tyrrell made Mar 23 at 2016 8:25 PM

MGySgt Rick Tyrrell — Wed, 23 Mar 2016 20:25:56 -0400

They have a great program at MARSOC called Performance and Resiliency (PERRES) that specializes in total body reconstruction. Google PERRES and look into it they work at stone bay gym.

Response by PFC Juan Saavedra made Mar 23 at 2016 10:27 PM

PFC Juan Saavedra — Wed, 23 Mar 2016 22:27:27 -0400

Swimming is good,check with your MD when you can swim, since it requires rotation of your spine. I am a PT.
You can also incorporate your core with upper body exercises. I, e. Tighten your abdomibals while your perform light biceps curls abs Lat pulls etc.

How long ago was your surgery?

Semper FI brother and good luck!!

Response by SGT Aaron Atwood made Mar 25 at 2016 2:00 AM

SGT Aaron Atwood — Fri, 25 Mar 2016 02:00:07 -0400

The best way I found to lose weight, exercise or none, is to stay away from any food or drink your body could process as a sugar. This goes for actual sugar, the fake stuff (think splenda, nutrisweet, etc.), high fructose corn syrup, all starches, etc. In one week alone you should see a difference if you stayed away from all sugary things. It's not easy. I know it's not because that's the way I ate in order to help lose the weight I needed to in order to get back in the Corps after taking a 5-year break. But, like me, if you want to lose the weight badly enough you'll set aside the pleasure foods until you're down to the desired weight, whatever that may be.

Response by A1C Lisa Casserly made Sep 15 at 2016 1:18 PM

A1C Lisa Casserly — Thu, 15 Sep 2016 13:18:08 -0400

Hello! I'm not an exercise expert. Lord knows, I'm fighting to lose the weight that piled on thru years of motherhood. I am, however, the mother of a wounded warrior, and have spent extensive time at Walter Reed, sitting thru all that entails, including physical therapy sessions. So, I know for a fact that my daughter is also concerned about the weight issue, because her legs are not that great anymore, and her left knee is trashed. She - like you - is fully aware that putting on any extra pound is going to adversely effect her knee, so she is rigidly watching what she eats. Pain is probably your biggest drawback, as it is for her. I know that for some people with mobility or pain issues, water based exercises can help. Have you tried that? Like, some form of (you will laugh!) water aerobics, like older people use? The water gives you resistance, but also helps to support you and ease the impact you would get when running. I can't even imagine trying to run when your back hurts. How is sitting for you? Could you use a recumbent bike, either on the road or in they gym? And, I've been told that yoga can be good for chronic pain.

Response by LTC Private RallyPoint Member made Apr 17 at 2019 3:32 PM

LTC Private RallyPoint Member — Wed, 17 Apr 2019 15:32:23 -0400

Drink Gatorade G2 or Gatorade zero. Better 50 calories or 10 calories compared to 240 calories in a serving

Response by MAJ Lezlie Shackell made Apr 18 at 2019 7:20 AM

MAJ Lezlie Shackell — Thu, 18 Apr 2019 07:20:56 -0400

Weigh Down is great! (weighdown.com)

Response by SPC(P) Brandon Jenkins made Feb 26 at 2020 7:17 PM

SPC(P) Brandon Jenkins — Wed, 26 Feb 2020 19:17:02 -0500

I like the idea about swimming, but nutrition is key. Some people swear by keto, myself included.