5 Ways to Keep Losing Weight While You're Injured

lose weight injured

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

4 types of workouts that don't involve your lower body

1. Bed Sheet Workouts

2. Upper body bike

If you don't have access to a commercial upper body bike you can get the home version which fits easily on any tabletop.

3. Battle rope workouts

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. Use a baseball bat or a broomstick if you don't have a sledgehammer.

2. Do low impact weight loss workouts

If you have knee problems, plantar fasciitis, shin splints or any other lower body problems then do low impact weight loss workouts like the Bike, Elliptical, Yoga or swimming while avoiding high impact exercises that put too much shock or pressure on your joints like walking, running, jumping or aerobics.

Consult with your doctor first before taking any action or stick with tip #1 if you have any doubts you may re-injure yourself doing low impact weight loss workouts.

DDP Yoga

Bike Workouts

Elliptical Workouts

4. Diet Tips

5. Cold Exposure

If you can't workout you can try cold exposure where you simply spend more time in tempratures under 66℉ (19℃) to speed up your metabolism to burn more calories without exercising.

More Tips

I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight…

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There are 48 comments
Joann

I got out of shitty relationship and broke my ankle shortly afterward I want to look good naked and just weight myself 250. I lost 4 but I’m still upset bc I was 140 before surgery so I’m going to start your blanket workout but I also take ADDerall and heart rate goes up 130 ..but I hat wake a break ..your a bless thank you !!!

October 11, 2017

Sasank

Yes, Adrian, they feel like I am young kid and that I can burn off the fat I am eating relatively quickly without working out because teenagers have high metabolism. I think it is also because my brother doesn't workout but slightly eat less than I do but is barely normal weight. Does that mean that my metabolism is slow if so is that normal? If not then how do remedy that? I also want to know how to speed up my metabolism? My brother also said they skipping breakfast is not healthy and that dieting is only get you fat because your thinks you are in a famine. Is that true? Finally, I have been eating less but have been drinking water to substitute for the food that is missing. Is this a healthy thing to do?

Thanks for the reply.

May 02, 2017

Adrian Bryant

genrally... there is no such thing as slow or fast metab. see this and make sure you eat the right amount of calories to lose weight

May 02, 2017

Sasank

Yo, Adrian, I am 5'9 and 210 male 17 year old. Who injured his left knee and luckily found this webpage and started doing the bedsheets workouts. Now I also hurt my left shoulder, is there any workout for me? Because I looked and could not find any. I started committing to intermittent fasting, (it's been three days roughly) I only did it for 12 hrs though, like you suggested for beginners and I have been drinking water to help with my hunger, is that how is supposed to be done? What is the shortest time to know that it is working? It has been three to four weeks since I have been drinking more water I don't see any results (at least I think so, I don't have a weight machine at my home), and how can you mange the amount of calories you take when your parents are making you food?
P.S. I know these are a lot of questions but thank you for all the help.

Sasank

May 01, 2017

Adrian Bryant

as for working out I think your best option is use the other non-workout options on this page while giving your knee and/or shoulder time to heal

you are doing IF correctly but work up to 16+ hours

as for calories - do your parents force you to eat everything they put in front of you?

May 01, 2017

Laura

I injured my lower back 2 years ago and im over weight im trying to lose weight and to keep my back from hurting my muscles are weak can you suggest a program i can use for these options.

February 17, 2017

Adrian Bryant

did you go thru the options on this page?

February 19, 2017

Riz

Hi Adrian,
I have been on my weight loss journey since the past 8-9 months. Alhamdulillah till now I have lost 15 kgs. I'm 5'3" tall, I was 82 kgs when I began and now I'm 67. I do almost all of your bedsheet exercises, your jumping jack exercises and the hiit workouts. Recently I have developed low back pain, the right side of my leg and knee pain and right elbow pain and I feel I have hit a plateau. I need to reduce atleast 10 kgs more to get to my ideal weight. I workout 6 times a week for about 40 minutes. I need to focus on sculpting and toning my body. I enjoy doing your exercises as they make sense to me and are practical to do at home. Recently people are telling me I need to start doing something else as my body has got used to all your exercises and so I'm not losing much weight now. Is this true? Please suggest something keeping in mind my back pain, knee pain and elbow pain.
Thanks and waiting for your early reply.

February 11, 2017

Adrian Bryant

First, suggest you take maybe 5-to-10 days off from working out. Im not a doctor but is this pain or genral soreness.

these tips will get you back on track

February 12, 2017

John Lawlor

I hope you see this thank you for your site I am a wounded combat veteran and lost hope I didn't wanna look horriblet anymore and I have a horribly slow metabolism I can eat only a 2000 calotie a day diet and still gain weight you gave me hope man god bless you thank you please if you can find and post more it helps people.....also do you know of a really strict diet for 30 or so days and work out regimen for 20 lbs I found I can really commit in 30 day increments with results thanks very Respectfully
John

October 27, 2016

ljones

I weigh 285 lbs and would like to lose 100 lbs, but I am limited to exercise because of knee pain.

Can you suggest what exercise and diet plan would be best if I want to do this in a short, but safe timeframe.

September 20, 2016

Adrian Bryant

use this workout and this diet and lease note that some of the workouts listed do not involve lower body

September 21, 2016

Farhan

I lost fats while lying on my bed by using blue fat freeze system which uses controlled cold temperature technology to reduce fats at home without any sort of exercises. But consult a doctor before using this kit.

September 03, 2016

Rebecca F

I have recently injured myself (left knee and right elbow) thus severely limiting myself as far as exercise. I have fibromyalgia and PCOS as well which adds to the issue. I am 5'9 and 167kg. I need to lose weight to keep on living and I need a diet that caters to GERD/digestive problems and something to fill in exercise/activities I'm so limited.

May 25, 2016

Adrian Bryant

Was #1 on this page an option?

this diet is GERD friendly

May 26, 2016

Sophie

I just started this week to properly do my exercise/diet (I am used to lifting moderate weights) and now I sprained my ankle today. Which one of these can I do? And how many calories should I eat to lose 10% body fat (5'5 120 lbs) if I am doing less exercise?

3 x a week upper body and 2-3 ab workouts?

Thanks!

April 27, 2016

Adrian Bryant

as far as working out did you look at the first option and what is your current calorei intake

April 27, 2016

Sophie

thanks for the reply! I will look into the first workout of the first option. 1500 calories with my workouts, I am going to drop it to 1250-1300? I just want to retain/possibly add a bit of muscle from muscle memory and do some weights as well as your cardio

April 27, 2016

Kader

Hi! I'm 23 years old and I weigh about 81kgs. My BMI is 32. I have been very determined to lose weight but have some limitations which lead me to your site. I have mild knee effusion and severe and extremely painful case of patellofemoral syndrome in my right knee.
I have been through a lot of tests including an MRI and my doctor wants me to lose weight as an initial measure. I have tried the 900 calorie diet plan for a week and ended up very tired and lethargic. I try walking slowly for about an hour but I always end up with a painful knee which limits my activity for the next 3to4 days. I also have an acute vitamin D deficiency to add to this. Please suggest me an efficient diet and exercise routine.

February 19, 2016

Adrian Bryant

what about the options listed in this article. are those thigns you are capable of doing?

February 20, 2016

Lena

I have chronic lower back pain. I looked at the exercise that was recommended with the sheet. This is not possible with someone who has chronic lower back pain. What other exercise you can recommend for someone who can not stoop, squat, sweep, stand, or walk for extended length of time?

February 15, 2016

Adrian Bryant

what about the arm bike?

February 15, 2016

joy

hi ive got intermetatarsal bursitis so have trouble exercising can you recommend anything i can do to lose weight and tone up. thanks

February 07, 2016

Adrian Bryant

can you explain more what that is and did any of the tips on this page help you?

February 07, 2016

Sasha

I had compartment syndrome in my lower right leg and have drop foot at the moment. The drop foot has improved, but still have muscle weakness in my foot and lower leg. I've gained about 15lbs since the injury and want to work out without slowing the process of recovery in my foot. Much of the fat I've gained is around my stomach and hips. What are some exercises that I can do to burn fat and that are also low impact?

November 21, 2015

Adrian Bryant

i neverheard of drop foot so I really can not recommend too much but what about the seated bedsheet workout

November 22, 2015

DEEPA

Hey I am deepa. Age 24yrs
I have been dng aerobics n gym from last 5months. But unfortunately during aerobics I slipped from stepper. Doctor has said minor fracture n 2bones have crack. So I can't exercise fr 1month and do rest. Can you please suggest to lose weight during this period n proper diet n few exercise sitting which would be to loose weight and don't give me trouble in leg.

October 12, 2015

Adrian Bryant

did you see the options listed under #1 for your situation?

use this diet

October 12, 2015

mauline ocean

Hello I'm 29 with arthritis and I weight 250 and I need to lose 125 pounds in six months. Is that even possible?

October 07, 2015

Adrian Bryant

depends on how much the arthritis limits you

October 08, 2015

Red

What if you think you are insulin resistant? How does your diet advice effect someone who is insulin resistant as compared to someone who isnt? Very curious..thanks!

August 24, 2015

Sri

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

brenda

You are great i have been a active heavy weight lifting, jogging, cycling etc for over 25 years, have had my share of injuries. i recently was riding my horse and she was running about 20 mph and her bridle was not fitting and i took the chance of riding telling myself i would get it fixed the next few days. that error caused me to have four breaks in left foot , and 4 broken ribs and a cruised left hip. I was in a cast on foot for two weeks and a have to wear another cast for another to 8 weeks. I cant ride my horses or take care of farm, workout at gym going insane until i saw these motivating videos with great ideas for people who cant stand up. Cannot wait to try them ! thank you . Just need to eat clean like i normally do . since injuried stopped caring about diet and gained a couple pounds.

May 03, 2015

michell

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

January 10, 2015

Lauren

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

michell

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

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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