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How to Lose Weight While Injured

by
author image Jake Wayne
Jake Wayne has written professionally for more than 12 years, including assignments in business writing, national magazines and book-length projects. He has a psychology degree from the University of Oregon and black belts in three martial arts.
How to Lose Weight While Injured
woman with arm brace Photo Credit wavebreakmedia/iStock/Getty Images

If you're injured, losing weight is not only difficult, but the entire situation can create a downward spiral of increasingly poor health. Because you're hurt, you can't exercise to help yourself lose weight. The extra weight impacts your health, including your ability to heal from the injury. To maintain a healthy weight while injured, all of your progress has to come from close attention to your diet. Your weight loss won't be as fast as if you could support it with exercise, but it will come if you're faithful to your diet plan.

Step 1

woman using tablet
woman using tablet

Spend one week keeping track of your activity level, using one-hour or half-hour increments. At the end of the week, use a calorie burn estimator to calculate how many calories you burned over the course of the week.

Step 2

woman using calculator
woman using calculator

Divide the number of calories burned by seven. This is your average calorie burn per day. It's likely that, since you're recuperating, this will be significantly lower than the average 1,800 to 2,400 calories burned by most adults.

Step 3

woman on computer
woman on computer

Develop a diet plan in which you eat 500 to 600 fewer calories per day than you burn. You can use written or online resources to create this diet. If you're going to physical therapy or the hospital as part of your recuperation, the staff there may be able to help you with this.

Step 4

woman holding salad bowl
woman holding salad bowl

Base your diet plan on six small meals per day rather than three large meals. This helps regulate your blood sugar and helps you to avoid food cravings between meals.

Step 5

woman eating apple
woman eating apple

Eliminate low-value, high-calorie foods like sweets and refined carbohydrates from your diet. Lean proteins, fruits and vegetables provide more value and let you eat more while remaining inside your calorie budget.

Step 6

multivitamins
multivitamins

Take a multivitamin to help you get all the nutrition you need despite eating less. Check with your medical team to see if there are also specific supplements you can take to help you heal from your particular injury.

Step 7

woman talking to doctor
woman talking to doctor

Talk with your doctor about what exercise you can do. Very few injuries are actually so severe that you can't exercise at all. Try to develop a simple workout plan -- even if it's only attending your physical therapy -- to increase your daily calorie burn. This means you get to eat more, which makes the weight loss that much easier.

Step 8

woman on scale
woman on scale

Weigh in once each week to check your progress. Under this plan, you'll lose about 1 lb. per week -- the maximum rate of healthy weight loss using only diet, according to Kaiser Permanente's "Healthwise Handbook." If your injury restricts your mobility too much to use a scale at home, keep track of your weight when they check it for your doctor visits.

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GOAL
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  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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  • Lose 2 pounds per week
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