@chelsey423 Hi! I’m wondering the same thing (if anyone has more advice)!!! I have significant injuries which won’t allow me to exercise strenuously much for the foreseeable future + a very intense (sedentary) work schedule for the next few months that doesn’t allow a lot of free time (at the hospital so not allowed to have a standing/walking desk).
It’s super easy to put on the weight when you’re forced to be sedentary — so far the only thing that’s worked for me is:
1) OMAD (one meal a day) with an 18:6 IF; around 1300 calories in that meal/time period. I don’t weigh my food because that’s stressful for me, but I do at least eye what I’m eating. This has been the biggest key I think. Controlling the amount of calories I let in my body in one period of time, so no mindless snacking or surprise calories adding up throughout the day
2) Cutting out alcohol which has been HUGE. Even a glass of wine a day was significantly impacting my ability to lose weight. But within 2-3 weeks of stopping, I dropped almost 10lbs and so much facial swelling/body swelling (went down 2in on my waist). I also cut out any other sources of empty calories (ex: milk in coffee, protein shakes with too much added sugar).
3) Aiming to walk 20-40 min a day, but split into 2 segments so I don’t feel the strain too much on my body/feel like a significant chunk of my day has to be used/or get me super sweaty. Ideal days have 30 min in the AM and 30 min in the evening at least 5 days/week. I live in NYC, so it makes it easy in terms of walking to work every day + adding a little extra before/after so that it’s an essential part of the day. I also try to get up and do like 10 squats every hour especially when I sit for extended periods of time.
These things have helped me from
gaining any weight, but the loss has been slow - maybe 0.5lb/week, when it does happen. However, it does feel more permanent, where a few days of splurging doesn’t put the weight back on immediately. It feels with every lb I lose, it’s a new established baseline.
However, I understand your frustrations in that even though weight loss happens in the kitchen, it’s the exertion that adds the extra push for petite people who don’t naturally burn as much in general!! If anyone has any additional tips, it would be much appreciated!!