How to lose Weight in a Wheelchair

   Weight Management for Wheelchair Users

**Challenges and Risks**

Using a wheelchair can make it harder to lose weight because you might use fewer calories from physical activity. Being overweight or obese can increase your risk of serious health issues like diabetes, heart disease, and some cancers.

**Checking Your Weight**

  BMI: Body Mass Index (BMI) helps determine if you’re at a healthy weight for your height. However, BMI may not always be accurate for wheelchair users.

 Seek Advice: If you're unsure about your weight or BMI’s relevance for you, talk to a GP. They can help you figure out if BMI is appropriate and assist if you can’t weigh yourself.

**Losing Weight**

- **Calorie Needs**: The average man needs around 2,500 calories daily to maintain weight, while the average woman needs about 2,000 calories. If you use a wheelchair, you might need fewer calories because you use fewer large muscles. A GP or dietitian can help determine your exact needs.

  Community Support: You might benefit from community weight management services. Check with your GP or look online to see if you can refer yourself to these services.

**How to Get Help**

 Self-Referral: You can sometimes refer yourself to weight management services without seeing a GP. To find services near you:

  - Ask at your GP’s office

  - Check your GP’s website

  - Contact your local integrated care board (ICB)

  - Search online for NHS weight management services

**Tips for Losing Weight**

   Aim for Steady Loss:  Try to lose between 0.5 to 2 pounds (0.25 to 1 kg) per week.

  - Eat at least 5 servings of different fruits and vegetables daily.

  - Base meals on starchy foods like potatoes, bread, rice, or pasta.

  - Choose whole grains and avoid foods with added sugars, salt, or fat.

  - Include dairy or dairy alternatives (like soy milk) with lower fat and sugar.

  - Eat some beans, pulses, fish, eggs, and meat. Aim for 2 portions of fish each week, one being oily (like salmon or sardines).

  - Use unsaturated oils and spreads, such as sunflower or rapeseed, in small amounts.

  - Drink 6 to 8 glasses of fluids a day, but try not to drink just before meals.

**Tailored Advice**

A dietitian or weight management adviser can provide personalized advice on portion sizes and diet adjustments based on your needs. If you follow a vegetarian or vegan diet, ensure it's healthy by seeking specific guidance.

**Getting Active**

 **Exercise Recommendations**: Aim for at least 150 minutes of moderate aerobic activity each week and strength and balance exercises on 2 or more days each week.

 **Exercise Options**:

   Gyms:  Look for gyms with accessible equipment. The Inclusive Fitness Initiative (IFI) helps find gyms suitable for people with disabilities.

   Swimming: A great low-impact exercise.

   Wheelchair Sports: Try sports like basketball, netball, badminton, or boccia (similar to bowls). WheelPower offers resources for finding sports activities.

For more information on activities and fitness tailored to wheelchair users, consult the Activity Alliance    and WheelPower.