6 Ways to keep losing weight while you're injured

lose weight while injured

1. Do fat loss workouts that don't involve your lower body

Here's 3 examples of workouts you can do that don't involve your lower body…

  1. Upper body bike or ergometer
  2. The same type of workout you do on a treadmill, bike or elliptical can be done on an upper body bike to help you lose weight but the only problem is…

    You probably don't currently have access to an upper body bike so what you can do is…

    • You can buy your own upper body bike or better yet…
    • You can convince your local gym or ymca to buy one and explain to them how it will help them attract more members who are older, handicap or injured like you who need better options than treadmills, stair climbers and ellipticals.
    • Play the video below to see an Upper Body Bike in action…

  3. Battle rope workouts
  4. This is another fat loss workout that doesn't involve the lower body that much and it can be done seated if you're unable to stand for a long period of time.

    Example of a Battle Rope Workout:


    Do this if you have no battle ropes:

    Please Note: For the battle rope workout above you can alternate between battle rope waves (or bed sheet waves) & battle rope hip tosses (or chair swings) if Jumping Jacks aren't an option for you.

    12 battle rope exercises you can do seated…

  5. Sledgehammer workouts
  6. If your injury still allows you to stand up on your own 2 feet with very little movement then the sledgehammer workout is also good for you and if you don't have a sledgehammer…

    You can use a baseball bat, broomstick or any other object you can swing forcefully that will not break on impact but if your injury is so bad where you can't stand for too long then the upper body bike and/or a strict diet is your best option.

    Below I have 2 sledgehammer workouts you can do…

    • Sledgehammer workout #1 involves jumping jacks so you can either do them (if your injury allows it) or skip that part of the workout and…
    • Sledgehammer workout #2 involves no jumping jacks at all.
    • Sledgehammer Workout #1

      Sledgehammer Workout #2

2. For bad knees or bad joints…

You want to do low impact exercises like riding a bike, Elliptical or swimming and you want to limit high impact exercises that put too much shock or pressure on your joints like walking, running, jumping and step aerobics classes and…

As your joints get healthier from you doing lower impact exercises you may be able to ease back into the higher impact weight loss activities.

3. For plantar fasciitis, shin splints or sore lower legs…

You want to avoid walking, running, and jumping as much as possible while applying ice to those areas or doing whatever your doctor told you to do that's safe and for exercise…

Biking, Swimming or even the Elliptical where almost no lower leg movement is needed can all be used to help you lose weight with aliments such as plantar fasciitis, shin splints or sore lower legs.

4. Be more strict with your diet

If you're unable to exercise at all (meaning for example that you've broken both arms & legs) then the less active you are = the more strict you have to be on your diet to keep losing weight or to maintain your weight while injured so this basically means…

Sometimes the best you can do while injured is to maintain your current weight with a strict diet until you're able to exercise again but…

5. Ask your doctor what you can do

Before following the advice on this page or before even going with your own instincts… Ask your doctor what is safe for you to do to prevent you from making your injury worse.

6. If you're sick…

Make sure you also see…



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There are 8 comments
Michael

Hi Adrian,

I'm 5 10 I weigh 300lbs and because of a lower back injury I can't lift heavy anymore, what would you recommend for me to do in order for me to go down to 180?

October 11, 2014

Adrian Bryant

you dont need to lift heavy to lose weight. are normal weight loss exercises and machines like treadmills, bikes etc okay for you to use

October 12, 2014

ankita

hi ..i am suffering from hypothyroidism from last few mont earlier my weight was fine .i am 5"3 and is 66kg in weight plz suggest me some tips to reduce 10kg within a month and also just me some suitable diet i can follow .

September 01, 2014

Adrian Bryant

use this workout and this diet

September 02, 2014

Michelle

Hello Dear Adrian,
I wanted to Thank you so Much for creating such a helpful website that includes exercises for people who are injured and still want to exercise and loose weight. I have two bad knees (pcl replacement, bursitis, and tendonitis) an injured lumbar spine as well as cervical and thoracic. Is this exercise safe if you have your lumbar spine injured?

June 11, 2014

Adrian Bryant

that's something you'll need to test your own limits own and/or talk to your therapist about

June 12, 2014

Imelda

Hello, I fractured a lumbar vertebrate. The doctor said it will take three months to heal completely and I cannot do physical activity till it has healed. What do you suggest I want to loose 10lbs but I cannot exercise.

March 24, 2014


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