Weight Loss with Illness or Injury

We all know it’s hard to stay in a routine without any distractions or interruptions.  Life happens, and when we have setbacks, we have to figure out how to address them with minimal disruption.  This will likely not surprise you, but it’s the same with weight loss.  September was not a pleasant month for my body…a lower back disc impingement, a good ole cold and a likely broken toe.  It happens to us all.  So, how do you cope with the situation and not slide back to the beginning?  Here’s some tips; please remember to follow the advice of your doctor if your condition has necessitated their professional services.

First, listen to your body.  It knows what it can and cannot do when you are sick or recovering from an injury. If it hurts, don’t do it.  If you get into a coughing fit trying to run, slow it down to a walk, or try again the next day. Know your limits for that particular day.

Next, figure out what you can do.  If you have an issue with your arm, you are able to work your legs and probably some good abdominal work.  Ankle sprained?  Work your upper body.  You might have to adapt outside of your normal routine for awhile, but that’s good for your workouts anyway.  Free weights might be more difficult with an appendage out of commission, so you may have to rely more on machines.  Same thing for sitting versus standing exercises.  Make the most out of the parts that do work!

Another tip: try to do something every day you would in a normal week.  You may not be able to go as fast or as long, or lift as much, but it keeps the body in the habit of exercising. 

Here’s the most challenging tip: watch your diet like a hawk.  Your activity level is likely down from a normal level, so your metabolism is also likely down.  Your body needs less energy to function than when you are at the top of your game.  Those pesky fruits and vegetables can actually help recovery, just like lean protein helps muscles recover after a workout.  Eat sensibly and you will be good to go.

Injuries and illness can be nothing more than a timeout from the regular routine.  Maximize the benefits, as strange as it may sound, to shake up your routine and give your diet a double check.  When you’re back in full action, you will have stayed the course.

Enjoy the fall weather readers!  See you at the gym!