How to lose weight when you are injured or suffering from a disability…

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

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

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

Develop a diet plan in which you eat 500 to 600 fewer  calories per day than you burn. This could be through a VLCD plan using MRP (Meal Replacements) or it could be by eating well with shop bought items, such as salads, veggies and lean meats. 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

If you are eating healthy shop bought foods then 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

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

Take a vitamin and mineral supplement 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. We recommend this good quality, general slow-release supplement by SOLUS. Which can be found in our online store.  Of course as with all supplements, you should check your personal suitability to this product before taking it.

Step 7

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

Weigh in once each week to check your progress. If your injury restricts your mobility too much to use a scale at  home, keep track of your weight when they check it at your doctor  visits.


Of course when in pain or feeling demotivated it can be hard to pay any attention to what you are eating or what you are doing and it can turn into a dirge…. on those harder days it is of course understandable that you will be not in any frame of mind to exercise. Remember to tell yourself that this is ok. Don’t bee hard on yourself or expect too much. On the days that are ‘good’ days, utilise the time and positivity to get as much done as you feel comfortable with. As you get stronger you will probably find that your mood and energy increases. If you are in a position where improvement in a condition may not be a possibility then it could be a good idea to buddy up with someone who can be there as a motivational support. Perhaps a good friend who can get you moving when you really don’t feel like it! A morning of swimming and then a nice lunch together – its important to stay social and active, or maybe try some weights at the gym and they can count your reps….or if you really want a challenge, swap an electric wheel chair for a self-powered one and get those arms strong!

Other people can be a great source of help and encouragement and are well worth considering as a motivational tool in so many aspects of life! Its not necessarily something that is expensive – good friends often don’t expect much back apart from good company!

So, start looking forward, get a plan together and lets get you on the road to a new you and a happy, healthy future!





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