Last Updated on July 28, 2019

I have gotten a lot of requests from people wanted to know tips on losing weight while injured.  Some people have major injuries, like a broken bone.  Some people just had surgery and want to know how they can lose weight – and avoid gaining weight – as they recover.  Others still have recovered but their injuries still create pain… which makes it harder for them to lose weight.

I decided to put this post together to give you my best tips on losing weight while injured.  These are the exact same tips (and workouts) I used after getting in my car accident (and herniating 2 discs in my spine).  See me explain in this 2 part series of CCtv.

How to Eat to Lose Weight with an Injury

Here are my best tips for eating to lose weight with an injury.

Avoid protein bars and shakes.  Protein bars are really just glorified candy bars…. heavily processed and typically contain whey proteins, and sugar alcohols which will clog your pipes up…  and/or make your tummy hurt.  Instead opt for lots of dark leafy greens and brightly colored veggies, berries, and apples.

Why?  You’re kind of like Wolverine…  Your body is always trying to repair the damage being done.  Be good to your body so your body can snap back faster by eating brighter the color the more vitamins, minerals, and restorative qualities your body has.

Plants grow into beautiful, long-lasting, sturdy strong specimens.  When you eat you become a more beautiful, longer living, strong sexy specimen.

Most leafy green veggies are negative-calorie.  Meaning you’ll burn more calories digesting them than you would otherwise.

Fruits taste good, they have fiber, antioxidants, and anti-inflammatory properties to help you heal and repair your digestive system.

Avoid depressants, acidic, and processed drinks and foods, like coffee, alcohol, baked or fried snack goods.

Drink lots of water and unsweetened, freshly brewed Tea – Green, black, red, chai, white, oolong, herbal…  are all good choices.  They all have unique detoxifying, antioxidant, and metabolism boosting properties.  Whatever tea you choose… brew it fresh from a bag and don’t add sugar or processed calorie-free sugar substitutes… they are extremely inflammatory.

I also recommend supplementing with arnica, bromelain, Vitamin C, and collagen to help speed up your recovery and healing time. SUPPLEMENT WITH COLLAGEN – THIS IS A BIG ONE!  IT WORKS!!  This is my fave brand.  Heads up…. you’re going to have to get used to fast growing hair (and nails), shaving your legs more, and seeing glowing vibrant skin.  (Wrinkles can fade!  Mine did!)  These are my favorite most trusted sources of collagen.

Vital Proteins Pasture-Raised Collagen Peptides – this version has animal proteins

Vital Proteins Collagen Beauty Greens – this version is vegan/vegetarian-friendly : )

Onto Exercise with an injury… here’s part 2.

How to Exercise to Lose Weight with an Injury

Follow my 143 program…  Choose 1 muscle group.  Pick 4 exercises.  Do 3 sets of 15 reps.

There are options for my program so you can tailor the program to best suit your needs and preferences.  If you can’t do an exercise, swap it out for a low-intensity exercise you can do.  I’m not a doctor.  I’m not giving you medical advice.  Always follow your doctor’s recommends, first… my tips are always second.  

PRINT THIS:  Workout When You’re injured

Low Impact Cardio

60 minutes, 4 days a week

***30 to 45 minutes daily would give you the most benefits for you mind and body.

Best Static Exercises for Injuries

Static exercises do not have any reps or repetitions.  You simply hold a pose for a set number of seconds.  The more weight you add, the less time you’ll need to hold the pose.  Do each of the follow exercises (as able) and hold each one for:

Do each of the follow exercises (as able) and hold each one for:

  • 15 seconds – beginners
  • 30 seconds – intermediate
  • 60+ seconds – advanced

The Best Upper Body Exercises for Injuries

Best Basics

  • Biceps 21’s
  • Triceps kickback
  • Chest press
  • Arm Extensions:  Front and Side
  • Overhead press

Trouble Areas

  • Trouble W’s up and down (triceps)
  • Slap the drums (arms/triceps)
  • Weighted Pendulum Swing (abs)

The Best Core and Ab Exercises for Injuries

  • Plank, modified plank
  • Side Plank, modified plank
  • Laying Leg lift
  • Laying Weighted leg lift
  • Dumbbell side bends
  • Overhead Pendulum

The Best Leg and Lower Body Exercises for Injuries

  • Pointed to Leg Extensions – QUADS, Front, Side and Behind
  • Flexed Foot Leg Extensions HAMS, Front, Side, and Behind
  • Leg Extensions BUTT (Attitude Derrière (toe pointed… knee turned out like a ballerina) : Front, Side, and Behind
  • Chair squat – legs
  • Ball squat – legs
  • Tippy toes – Calves


If you have a back injury – like me – check out this post I did on crunchless ab exercises.  I think you’re going to love it.  Also, injuries cause stress to your body… and stress affects your hormones and ability to lose fat.  Pain medications, anesthesia, and chronic inflammation can also adversely affect your ability to lose fat.

Which is why I created my free metabolic profile.  In this I explain if you have toxic buildup, hormone imbalances or metabolic dysfunction happening… then I’ll explain the exact steps you need to take to fix it.

But, if you already suspect that you do, I’d strongly recommend trying my Reset Cleanse… I created it specifically to fix myself – and all of my off-line clients – as quickly as humanly possible and get their hormones and 5 factors back on track in 7 days flat.  If you’re struggling like I was, I think know it will help you.  If anything, I hope this post helps you understand how you can lose weight – or avoid gaining weight with an injury.  There is hope and it can be fixed.

If I can do it, YOU can do it.

Your Coach and Biggest Cheerleader


Christina Carlyle

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Losing weight while injured - Christina Carlyle