Having an injury can be frustrating and painful to endure, plus have you sidelined from your regular workout routine as well. The next thing you are worried about is, “Am I going to gain weight without exercise for weeks?” Don’t panic. In fact, it may be the time for you to take a break from your workout.
In the meantime, here are the ways to avoid weight gain while recovering:
1. Perform alternative exercises
You must be thinking about how you can perform any exercises when you are injured. If your injury isn’t too severe, then you may be able to perform simple home-based workouts or low-impact exercises, such as swimming, pilates and yoga. If you are unsure, check with your doctor or physical therapist to find out what kind of activities you should and shouldn’t be doing.
2. Start a new healthy lifestyle
If there is absolutely nothing you can do, focus on eating healthily and try new recipes as well. This is also a perfect opportunity to test out new recipes and develop healthy practises, such as sleep better and reduce stress. Getting seven to eight hours of quality sleep will benefit your healing and help to reduce your daily stress to promote a happier mood. Creating new recipes can help with weight loss or maintenance to avoid weight gain while you are recovering.
3. Consume enough protein
When you are losing weight, it is common to feel hungrier than normal days. It gives your body time to adjust to your low calorie intake diet. To make sure you are eating a balanced diet, add in more protein to help you feel fuller and longer. Protein is essential food for injury recovery, as your body is building amino acids to make and repair muscle tissues. Food sources like fish, eggs, full-fat dairy, quinoa, and nuts can help you maintain your muscle mass while you are recovering.
4. Rest to recover faster from injuries
Sometimes, doing nothing and taking a break is best for your recovery. It can help you to speed up the healing. Yes, getting injuries truly does suck. But do not feel disappointed that you cannot maintain fitness; in fact, be positive and trust your healing process that you will be better in no time.
If you have been injured in the past, what will you do to avoid gaining weight? Feel free to share your stories with us. We would love to hear your thoughts.
Should I eat more when injured?
Yes, this will help to speed up the healing process. You can add in more protein for your body to build amino acids to make and repair muscle tissues.
How can I lose weight when I'm injured?
If your injury isn’t too severe, then you may be able to perform low-impact exercises. If you are unsure, check with your doctor or physical therapist to find out what kind of activities you should and shouldn’t be doing.
How can I maintain my weight during an injury?
Creating new recipes can help to maintain your weight while you are recovering. Getting enough sleep will benefit your healing and help to reduce your daily stress to promote a happier mood.
What is the fastest way to recover from a running injury?
Rest and doing nothing is the best for your recovery. It can help you to speed up the healing.