Extended Illness and Maintaining Weight

Maintaining Weight

It looks like I won’t be up to full strength for a while.  The setback I am experiencing will take a month or more to heal.  It’s pretty discouraging since I now face a very low level of activity for an extended period.  I don’t want to gain weight while I’m resting.  I know my muscle mass will decrease.  However, all is not lost.

I think the biggest mistake people make when they are required to rest for long period due to illness or injury is to change nothing.  What I mean by that is you have to account for your low level of activity with a change in diet.  I can’t eat like I was when I was very active.  That doesn’t mean I am on a starvation diet.  However, my calories are down about 400 from my active calorie count (which is just above 1300 calories).

It can be tough to lower your calories.  I don’t want to do it either.  But over the time as I have been doing the weight loss thing is I have a secret weapon, lentils.  I know lentils keep me full way better than most things.  They are 75 calories per quarter cup dry.  They have a ton of protein and carbohydrates.  I can make them really easily.  I eat them with 1/2 cup of cooked brown rice and a little cheese.   That is my favorite comfort food.  It’s also 250 calories.

Lentils 2

So, if you find yourself not able to maintain your previous activity level for an extended period, lower your calories.  There’s no use letting go of all of the progress you have made.  Take some time to find the foods that keep you full for less.


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