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 4 examples of workouts you can do that don't involve your lower body…

1. Bed Sheet Workouts

2. Upper body bike

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…

3. Battle rope workouts

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…

4. Sledgehammer workouts

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…

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…

Back to Top

There are 14 comments

I know this has nothing to do with losing weight but do you know any stretces that can help me become more flexible. I am beggining dancer and I'm soo stuff I can barely bend my back or do a split.

March 19, 2015

Adrian Bryant

go here

March 20, 2015


Adrian, I really like and needed to see these workouts, thank you :)

January 10, 2015


Hi. I am a 29 yr old female. 5'3''. I was 280 lbs before I fell. I fell Sept 13 and broke my left humerus in 5 places. I have radial palsy after an ORIF surgery where they put in a plate and 20 screws. I don't know if my bones are fused yet so little I can do with that arm. Since sept I went up to 310 lbs. Things are getting out of hand. I need to lose but hurts to walk and definitely depressed with my arm. I need to change for the better. Help!

November 20, 2014

Adrian Bryant

use this diet and as for workouts... was option #1 on this page doable for you

November 20, 2014


Lauren, hang in there. I was feeling sorry for my injuries and weight until you humbled me. I'm going to do this and I hope you do also. Don't give up, my e-mail is Anybodycanart@gmail.com if you need moral support. Have you looked around for a pool in your area? These workouts seem good, I will try them myself. Happy New year.

January 10, 2015


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


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


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


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

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com