Motivation, Inspiration, and Rewards

Hi, Silvana76. Your menu looks great. Is it different than how you usually eat? What sort of physical activity do you do?

Hi, MommaH. That should be fine, as long as you get all of the proteins and produce (don’t stress about the starchy carbs), and go to bed at least an hour after your last meal/snack. Are you taking anything for your sleep issue?

Hi, Cjhall. First, deselect “keto” in the dietary preference area of your profile. Then go your menu and click “New Menu” in the toolbar above it. You will see a low-carbohydrate menu, which you can adjust according to the instructions there. If you have additional questions, please do repost here, and I will get back to you.

Hi, Fabjn1000. That’s great news! Inches are indeed more important than weight. I hope you’re feeling well. We wish you continued success, and are happy to help however we can.

Hi, Alphatia. I’m happy to help however I can.
Have you been exercising? If so, did you recently start?
How often are you having trouble accessing the site?
Thanks.

Hi, Elvira. You enter that information in your profile, which you can access through the “My Activity” link in the toolbar at the top of each site page.

Hi, DianaMassaro. If you feel it is too much food, you can cut back. It is best to start with the starchy carbohydrate foods such as crackers and English muffins, and preserve the fruits and vegetables, as well as the proteins (especially the ones rich in calcium and omega-3 fats, such as yogurt and salmon).
With regard to exercise, there are options that need not aggravate your back. It is important to try something because losing weight without exercising can weaken your muscles and eventually both make losing weight difficult and worsen the pain. If you have access to a swimming pool, water aerobics can be helpful. In the addition, the following are a couple of ideas:
Lower Body Slim and Toning https://www.youtube.com/watch?v=g6ZWuV2wh4M
Abs https://www.youtube.com/watch?v=X6wm2pXpUiY&index=1&list=PLcYLl4MTY9oQv–HKsFLgST544prdjBx1

Simple Stretches
Hands:
1. Bring your entire hand in a fist for a couple of seconds.
2. Open your palm and stretch your fingers freely for five seconds.
3. Repeat the same process on the opposite hand.
Feet:
1. Clench or point your foot for a couple of seconds.
2. Flex your foot and stretch your toes freely for five seconds.
3. Repeat the same process on the opposite foot.

Limb Lifts
Arms:
1. Lift one arm as high as you can. If this becomes too difficult, you can rest your upper arm on the bed and lift your elbow instead.
2. Hold up your arm for 10 seconds.
3. Repeat the exercise on the opposite arm.
Legs:
1. Bring your legs together, straight or bent (as able).
2. Slowly lift up left leg; keep as straight as possible.
3. Hold that lift for 10 seconds (as able).
4. Return the leg to its original position.
5. Repeat on the opposite leg.
Belly & Back Boosts
Side Rolls:
1. Lie on your back. Turn to your right and maintain that position for 10 seconds. Get help as needed to position your limbs for comfort.
2. Roll onto your back again. Maintain for 10 seconds.
3. Turn to your left. Maintain for another 10 seconds.
4. Repeat process several times as tolerated.
Tummy Tucks:
1. Start on your back with your legs stretch forward.
2. Place your palm on your stomach.
3. Inhale to tighten your stomach by “pulling” it towards your spine. Hold for 10 seconds.
4. Repeat as tolerated, switching palms each time.

Squeeze & Strengthen
Thighs:
1. Lie on your back with your legs slightly apart.
2. Put a soft, long pillow in a lengthwise position between your knees.
3. Squeeze the pillow with your knees and hold for 10 seconds.
4. Release the squeeze and rest for 10 seconds.
5. You can repeat up to 10 times as comfortable.
Butt/Glutes:
1. Lie on your back with legs slightly apart.
2. Clench your right butt muscle (glute).
3. Hold this for 5 seconds. Rest for 10 seconds.
4. Repeat on your left glute.
5. You can repeat up to 10 times as comfortable.

Hi, Donna (bella). Absolutely!