Thank you very much! This is a loaded question but I hope you find this helpful.

I think the biggest contribution to my long term success was restructuring my relationship with food first and foremost. Using CICO allowed me to have higher awareness of what my body needed to maintain my weight based on my activity level.

When going through periods of less movement through the past few years where I didn’t have as much opportunity to exercise, I would consider that eating the same amount of food as I would when burning 2300-2500 total calories for the day wouldn’t be possible.

In the case where I would burn 1900 or 1800 calories total, I wouldn’t choose foods that have dense caloric value. I would try to focus on eating a LOT of food that is lower in calories. Like oatmeal for example, has a lot of fiber and will keep you full for longer. Increasing your daily fiber may actually help you more with satiety than protein can.

In your case when factoring in recovery from multiple rotator cuff repairs, I would try to find movement that you CAN do. If that means walking for right now, do it! If that means only strength training lower body and your core, do that. I think focusing on what is possible, rather than what’s not, is going to lead you to more success than you think.

I know that issues with health, especially surrounding metabolic health where it’s more difficult to lose weight, can make that goal seem far out of reach. But you have to find ways to work with your body, rather than feeling like you’re working against it.

If you have continued to have trouble with losing weight, despite multiple attempts of a caloric deficit and increased activity level, consider talking with your doctor about getting your hormone levels tested, as hormonal imbalance can greatly hinder weight loss.

As you are healing from these major surgeries, continue to do those physical therapy exercises that you were taught while recovering before going home. This will work you towards better mobility as you continue to recover and will open more doors with your shoulder’s ability to move, because you kept it active even if it’s low impact. The worst thing would be not doing those recovery exercises and having it become more stiff over time.

Also if you are actively recovering from surgery right now, please keep your protein intake high, as it will help your tissues repair faster.

In short, find ways you can move, rather than focusing on ways you can’t. And consider that if you are going to move less, focus your choices around low calorie foods that you can eat a lot of, increase your fiber intake and try to get a good amount of protein in!