Can you still lose weight if you are injured?
What if you are in the middle of your weight loss and suddenly get an injury? It could be a broken fracture, sprain, torn ligament, or tendon that prevents you from exercising for a few weeks.
Or worse, it could be an injury that requires surgery, meaning you won't do your usual exercises for months.
Does it mean the end of your weight loss?
The simple answer is "no" – with a little effort, you can continue to lose weight through your recovery.
It's a balancing act
It's not just your body that you need to keep balanced after an injury. Understandably, many clients panic when they can't exercise because they worry about where all of the calories they normally burn are going. But there is nothing to worry about as the experts tell us that "exercise is not part of the weight loss formula," said Wendy Scinta, MD and president-elect of the Obesity Medicine Association. "Weight loss is about what goes in your mouth." In other words, if you are consuming fewer calories than your body needs to just function (even with little exercise), you should still lose weight.
This may seem like a contradicting message, but what we are actually saying is that exercise is preferable, but not essential. Exercising doesn't technically lower the number on the scale (without focusing on diet), but it can help you look leaner because the muscles are denser than fat. Also, exercise speeds up your resting metabolism, which means you burn slightly more calories while you sleep. That, and the fact that it adds to your overall health, means that people who exercise regularly hate the idea of not being able to follow their usual regimen, but sometimes it just can't be helped, and so do we have to come up with Plan B.
Make plan B a reality
The focus now is solely on your food. Make it count. Follow our tips to make sure you're not consuming too many calories as your injury recovers. Also, think about how many calories you burned each day from exercise and see if you can eliminate them from your diet. It may not be as much as you think it is – for example, an hour-long walk can only burn about 250 calories a day, so you don't have much to cut. Cutting out that glass of wine or small bar of chocolate in the evening might just be enough to get it done.
– Chew your food thoroughly and slow down: We always say it, but it matters more now than ever. And now you have no excuse because, for once, you have nowhere to go! Also, don't be afraid to have a snack between meals – just choose your snacks wisely (ideally, they should be a source of lean protein or vegetables / fruits with protein).
– Use smaller plates: If you haven't switched to a smaller platter before, try now to shrink your servings down incredibly effectively.
– Eat protein with every meal: Again, we're like a broken record, but that's really crucial. Adequate protein helps prevent muscle wasting that can result from inactivity. We need protein to build and repair muscles, skin, and other body tissues. When you have a wound that is healing, think of food as medicine.
– Keep unhealthy foods out of sight: Your wife, husband, partner, or children may still insist that there be chocolates and goodies in the house, but they are not for you. Have alternatives ready for your own enjoyment: protein bars, homemade protein balls, a small bag of popcorn or, from time to time, a few squares with 80% dark chocolate.
– Drink water regularly: Drink throughout the day, as hydration is an important part of your body's metabolism, but dehydration can often be mistaken for hunger. Try to limit your intake of sugary, high-calorie beverages and stick to water instead.
– Fill in fiber: You probably spend more time than usual on your bed or couch. So make sure you are cooking your kitchen with healthy, fiber-filled foods like plenty of vegetables (carrots and hummus are a great snack option), olives, nuts (especially walnuts and almonds), chickpeas, lentils, and beans (great for making Soups or dhals).
– Try to keep moving: Okay, so you don't have full range of motion in your arms or legs, but that doesn't mean you have to stop exercising altogether. Below are some tips for exercising if you have injuries. A study published in the Journal of Orthopedic Trauma even showed that walking on crutches can significantly increase calorie consumption for patients because it is considerably more strenuous than normal walking.
Do not give up the practice!
Even if you are impaired in terms of mobility, there are still exercises that are entirely possible. Not only will these aid in your recovery and burn off some extra calories, but they will also make a significant contribution to your mental health, which is important given the challenges an injury can bring (e.g. lack of independence, lack of social contact) is or boredom).
Exercise on crutches: While there are some things you can't do and some things you shouldn't do, non-exertion doesn't mean you can't stay relatively fit and still exercise. You can even work on using your crutches for cardiovascular exercises. You may initially find that the exertion in your shoulders and arms feels too strenuous. So work in seizures and bouts, walking for 30 seconds or a minute, followed by a short break and some more activity. This PDF provides advice on training on crutches.
Water-based exercise: You may even be able to swim if your doctor agrees. When you have a plaster cast you will either need to wear a cover or get a waterproof, airtight item to walk over. The good thing about exercising in the water is that the buoyancy of the water supports your body weight and relieves stress on your joints. This makes swimming and other water-based activities great choices for people who do not need to exercise. Physiotherapists and occupational therapists often use the natural properties of water to help their patients speed recovery, minimize loss of freedom of movement (especially important if the injury is in a joint), increase blood circulation, and reduce inflammation .
Free weights at home: To keep your arm or leg muscles tight (whichever is still fully functional), you can use resistance bands or weights to perform arm curls or leg raises (you can get a relatively cheap set of weights in Argos). Another great general exercise is wall push-ups. Stand on your good leg, a little more than an arm from the wall, and press your body against the wall. Another simple exercise is using a tennis ball for pushing exercises to keep your forearms in order, or doing tricep dips on a chair while watching TV.
Physiotherapy and nuclear power: You may be doing physical therapy as part of your recovery. Your physical therapist will help you use your muscles properly so that you can regain full mobility throughout the recovery process. But also ask them about general exercises – such as B. Core Exercises – that you can do to help maintain some muscle tone during your recovery.