How to lose weight in a wheelchair: A Simple Guide

Losing weight in a wheelchair is challenging. We need to follow a lot of diet plans and exercise regularly. Here is a detailed note on losing weight in a wheelchair to achieve your goals.

●     Nutrition and Diet

●     Exercise and Physical Activity

●     Lifestyle Adjustments

●     Safety Considerations

 

• Nutrition and Diet

 

Balanced Diet: Five steps involved in a balanced diet.

The first step is portion control you need to monitor your portion size to avoid overeating.

The second step is whole food. You need to focus on whole foods like less proteins, vegetables, fruits, healthy fats, and whole grains.

The third step is to limit processed food. You need to focus on limiting processed food such as reducing the intake of processed food, high-fat foods, and sugary snacks.

The fourth step is hydration. You need to focus on hydration such as, you need to drink 8 – 12 cups of water in a day. Water is essential for the human body sometimes thirst is mistaken for hunger. Drinking water is also helpful to fill the hunger.

The fifth step is a regular meal. You have to eat meals regularly to keep your metabolism active and avoid hunger, leading to overeating.

 

Specific Dietary Tips: Four main steps involved in specific dietary tips are discussed below:

You have to focus on fiber-rich food. You can eat food such as beans, lentils, vegetables, fruit, and whole grains.

You have to focus on the protein intake. Protein is very helpful in repairing and maintaining the muscles, so include a source of protein in every meal.

You have to focus on the healthy fats. Healthy fats include nuts, seeds, and olive oil for moderation. They are essential for overall health.

You need to monitor calorie intake. You need to have a food diary or an app like “My Fitness Plan” to monitor your calorie intake and ensure that you are burning more calories than consuming.

 

• Exercise and Physical Activities

 

Upper body workout: Upperbody workout includes four main steps which are described below:

Resistance training: Resistance training includes a resistance band, dumbells, and wheelchair pushups.

You can do exercises like, triceps extension, shoulder presses, biceps, and chest presses by using a resistance band.

You can use dumbbells for lightweight exercises such as front raises, lateral raises, and shoulder presses.

You can do wheelchair pushups by using your arms to perform pushups which will strengthen the chest and do triceps by using the shoulder.

Seated Exercises: Seated exercises include arm circles, shoulder presses, and biceps curls.

You can make a small circle by extending the arms to the side and increasing the size.

You can do exercises by using shoulder presses such as we can lift a small or large weight on your shoulder height and it toward them.

You can do the exercise of a biceps curl such as we can lift a small or a large weight in your hands and then curling it in an up-and-down position.

Cardio Workout: Cardio workout includes hand cycle, wheelchair sport, and wheelchair propulsion.

For great cardio exercise, you can use a hand cycle machine which can cycle by using arms.

For an effective, cardio workout, you can join a wheelchair sport like tennis, basketball, and other sports. In doing this you can also have fun.

To evaluate your heart rate you have to propel your wheelchair quickly for a short burst.

 Flexibility and Stretching: flexibility and stretching involve yoga and daily stretching.

To improve flexibility, and balance, and reduce stress you can join the yoga classes in a wheelchair.

To prevent muscle fitness and injuries you can incorporate stretches of your shoulder, back neck, and arms daily.

 

• Lifestyle Adjustments

 

Lifestyle adjustment involves three major steps which are described below.

Consistency: Consistency involves routine and set goals. and track the process.

You need to remember that consistency is the key to long-term success. So made a plan of daily routine for meals and exercises.

Before starting, set your specific, achievable, and measurable goals such as aiming to lose 1 or 2kg weight in a week.

Sleep and stress management: You have to sleep 7-9 hours a night because poor sleep harms hunger hormones.

Involve in those activities that can reduce stress such as long breathing exercises, yoga, or your favorite hobbies.

Support and Motivation: You can join an online support group community where you can share your problem and get encouraged by seeing others facing the same problems.

You can also consult with a physiotherapist or a special trainer who specializes in working on wheelchairs. They can personally guide and motivate you.

 

• Safety Consideration

 

Consult with your doctor before starting any new diet or exercise program. It is essential to consult with a healthcare taker. They will guide you according to your health condition.

You must ensure that you use proper equipment such as a hand cycle, resistance band, or hand weight. They are specially designed for a wheelchair user to enhance effectiveness or an injury.

Internal link:

You can check another article by clicking here: How Does it Take to Lose Weight on WEGOVY

Outbound link:

You can visit the official website by clicking here: Lose Weight on aWheel Chair

• Conclusion

 

Losing weight in a wheelchair is a very complex goal that involves careful diet and exercise. It also changes the lifestyle of living.  By setting sensible goals staying steady and searching for professional guidance and support, You can achieve your goal and improve your health,  you just need to follow these tips.