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.
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.
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.
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.
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.
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.
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!