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
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
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
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
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
- Biceps 21’s
- Triceps kickback
- Chest press
- Arm Extensions: Front and Side
- Overhead press
- 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
Which is why I created my free metabolic profile. In
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
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
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Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.