You have just got into a routine, a really good routine of exercise and the last thing you need or want right now is anything to disrupt it. An injury of any type can be frustrating.
Frustration will build especially if you have struggled so much in the past to get yourself motivated to exercise in the first place!
First and foremost you need to understand it is OK to lose motivation.
Your diet is the major part of your weight loss effort. If you are determined then you can still lose weight with your diet alone.
Being injured is no excuse to throw your diet out of the window, in fact it is the very reason you can maintain your weight all be it in a totally different way for the immediate future.
Remember, when you have to rest then YOU NEED TO REST to reduce the stress on the muscle(s) in question.
The diet to exercise ratio is roughly 80% to 20% so keep your eating habits in check. If you can continue to sustain your level of eating and you can still continue to lose weight doing it this way while you rest, you may actually be in a position to ride out this ‘storm’ to when you are up and literally ‘running’ again.
You may probably have already realized that once you do get off your eating habit routine it is terrible trying to get back on it so try your best to maintain some kind of routine. This is obviously going to depend on how serious your injury is but to be committed you cannot make it an excuse to throw your good eating habits out of the window. How can I lose weight will no longer be the question but why I could not lose weight. Do not let the situation start to control you.
You will need, for the immediate period anyway, to get use to a different way of doing things while your injury heals so expect some hurdles along the way.
What you need to understand by trying to incorporate an exercise regime when an injury is prevalent will only make things worse. You will not be doing yourself any favour. Dependent on the type of injury you have the best thing you can do immediately is to rest it and not make the situation worse.
You need to put things into perspective, don’t let your injury jeopardise all the hard work you have put in up to this point. It is a glitch and depending on how you react during this transitional period can be the difference between success, i.e., getting back to your old routine as quickly as possible and failure, letting your injury win and you end up giving up totally.
How can I lose weight when the scales keep going up and up?
You will need to bin those scales for a while and if you do continue using them then remember don’t let them sabotage all your hard earned efforts. OK so you may put on a pound or two. It’s no big deal unless you let it become a big deal. Quitting now would be the worse thing you could do. Your question of how can I lose weight will become a self fulfilling prophecy don’t let it materialize.
You need to understand that if your injury lasts for more than a few weeks you are likely to lose some of your fitness levels (depending on where you were originally) so don’t expect to go back into it straight after from where you left off especially if you were at a certain level of fitness to begin with.
You have one injury don’t push it to the point that you sustain another!
However if you are still adamant in wanting to do some form of exercise maybe some of the following suggests may help:
How can I lose weight during an injury? Below are some helpful tips
Dependent on the type of injury you have sustained and your level of movement below are some suggestions on what you might be able to do instead.
1) Swimming as it is more forgiving on your joints because of it’s non impact aspect as well as the fact that it is a fantastic all body exercise.
When you are able to (and you will know) try bringing into your diet a good daily stretch routine.
2) During your period of ‘forced’ no exercise otherwise known as the healing period you need to make sure you give your body sufficient nutritional support in order to help the healing process.
3) If you can still walk then why not try running for a while at least that way you will still feel you are doing some exercise. Even just walking will do you a world of good It will definitely get you out of the house and stop your mood from getting even worse!
4) Try strengthening exercises with an exercise band
5) Try taking a break from your normal exercise routine and try out a different exercise. This will help prevent overuse of a set of muscles as well as training your body with a different set of movements to do. Making this change will in the long run make your body more flexible and stronger for it.
6) This point is not to be taken lightly but many injuries occur when you are not paying attention to what you are actually doing e.g. running on a treadmill while on your mobile or becoming distracted when a ‘hot’ man or woman walks past. You need to know what ‘your’ body is up to not anyone else’s. Remember, if you do sustain an injury because of this you will be kicking yourself later as you will definitely know you only have yourself to blame.
7) In order to avoid any more injuries and that burning question that keeps popping up in your head – “ how can I lose weight” then do not by any means skip over warming up and that means stretch those muscles!
Not only will you get a much better work out and enhance your overall performance, you will prevent strains, sprains, ‘pops’ and other noises that you really never want to hear in the first place.
Even the most disciplined people can get injured if they don’t warm up properly and take the proper precautions before undertaking any physical activity.
Ideally you need to warm up for about 20 minutes prior to starting your routine. This action alone will significantly reduce your risk of injury. Not only are your muscles stretched ready for your work out but the art of warming up also promotes good blood flow before any exercise is undertaken. You will be more supple and warmed up and less likely to pull anything before you even start exercising
8) In my previous point I mention warming up and stretching however you also need to make sure you don’t over stretch to the point that you cause pain as repeated stretching will inadvertently cause stress and strain on the very areas you are trying to avoid. Remember, never stretch to the point that it becomes uncomfortable and you begin to feel pain as you will inadvertently create a tear.
9) Never, never carry on through pain. That pain is there for a reason it is your body’s self defence mechanism don’t ignore it or you will wish you hadn’t. Also any injuries left untreated can in the long run become more complicated problems. This especially is relevant when it comes to elbows, shoulders, knees and ankles.
10) If your exercise regime includes running or sprinting then it is absolutely vital that your exercise trainers are the right type so that they are able to absorb the repeated pressure that is put on your feet, otherwise it will cause inflammation. If you want to lose weight then invest in a good quality pair. Ask yourself the question, “ seriously is not my short term and long term health worth it?”
11) The healing process also needs you to get sufficient sleep for it is while we are asleep that most of the healing processes takes place.
12) If the pain persists seek medical help, your doctor may even recommend a physical therapist dependent on the type and length of your injury. The therapist will be able to help and guide you on the exercise you should be doing and those that should be well avoided.
Be warned though you need to listen and if there are no exercises you should be doing then you need take their advice.
IMPORTANT These recommendations may not be relevant to your individual circumstances. Before you do try to do something different if in any doubt seek medical help first. The last thing you want to do is stop one form of exercise only to replace it with another and do even more injury to yourself. Be sensible and be safe.
How can I lose weight? I say let’s be sensible about it. Why?
Any injury no matter how big or small is not pleasant for anyone to have to go through. They are not just physical they can also lead to depression and sadly many can often be avoided with a good warm up routine to begin with.
Above all you need to be focused on the outcome and that is to get better as quickly as possible, rest, be patient, eat well and when you are in a position start to move and stretch your muscles slowly and then if you need to find another form of exercise that you can do while the healing process takes place on your injury.
Remember at the time of any injury if you can, especially relating to foot injuries, literally do not put any weight on that part of your body until you know exactly what has just happened. With any pain and if you see any swelling, it is your body’s defence mechanism as work, which has already started the healing process.
Sometimes it can be the little injuries that take longer than you originally expected when you thought they were ‘nothing really’ whilst other injuries that you experienced excruciating pain with might heal quicker. Patience hear is definitely the key.
Remember dependent on your type of injury, remain active enough to keep it from seizing up, although this may not be possible for all injuries where areas may actually need to be kept from moving to avoid any further damage.
Possibly the hardest part, you need to accept the very fact that you may need to completely rest for days, weeks, if not months.
Remember it is OK to take a break from exercise while your injuries heal and instead of saying how can I lose weight you will again be in a position to be able to say I HAVE lost weight.
All the best and to your health, wealth and happiness.