It can be very difficult to maintain a healthy weight while being injured. The reason for this is that when you are injured, you cannot exercise which is something that helps people lose weight.

But Exercising is not the only way of losing weight. You can fix your diet and routine, and it will help you lose weight without exercise.

In this blog, we are going to share the tips that can be helpful in losing weight when injured and can’t Exercise.

1. Be Physically Active

The most common injuries that can be caused by physical activity are muscle atrophy, tendonitis, and inflammation. When you are injured in this way, it is best to keep the injury iced and try to move it in different directions. You should also make sure that you are getting enough fluids by drinking water or other fluids when needed.

There are many reasons why people don’t do their best to lose weight. A key reason is because they hurt themselves when they exercise which then makes them lazy.

Even if your injury is not because of workouts, it is still recommended to be active as much as possible. Simple walking in itself is an exercise, and if you can do it, do it as often as possible.

Make sure that you are burning calories by being active and mobile. And if you can’t walk because it’s a leg injury, you can still move around in many other ways.

Think of a baby who is yet to start any walking, how do they keep themselves active and moving? Even the baby steps and crawling is better than staying in one place.

It’s not only weight loss, being physically active can combat obesity, diabetes and heart disease. It also helps with mood and stress levels.

2. Replace foods that increase weight

While being injured and not able to exercise, it is necessary to avoid foods that are high in calories and sugar. This is because the body stores more fat when eating these types of foods.

Instead eat the healthy alternatives like fresh fruits and vegetables or yogurt etc.

3. Keep track of the Activity Level

Use a calorie burn estimator for at least a week to see if you are active enough to burn more calories than intake or not. If not, you have to increase your physical activity and replace high calorie foods with the lower ones.

Repeat this activity for every week until you are satisfied that you are active enough to not keep track of it.

4. Eat in small Chunks

Instead of 3 big meals, eat food in 6 small chunks. This way, your body will be better able to digest the food, and since it is a recommendation to take 120 medical steps after each meal, if you do it, you’ll be better able to digest the food and there won’t be enough left to get stored in body as fats.

It will also regulate your blood sugar levels and help in avoiding food cravings between the meals.

5. Take Multivitamin Pills

Since you are replacing high calorie foods with low calorie ones. It will be difficult to get all the nutrition from them.

Check with your medical team and see if there are any specific supplements you can take to help you heal from your particular injury or avoid weakness caused by diet shift.

6. Talk with Doctor about Exercises you can do

You can’t workout freely while being injured. But there still are many exercises that are doable. Take guidance from your doctor on that matter.

Try developing a simple workout plan to increase your daily calories burn. It will create a space for you to eat more.

7. Try Intermittent Fasting

Fasting is a good way of losing weight without exercise. It activates healthy processes that lead to cleaning the body of toxins and forcing the cells into activities that are impossible to stimulate in presence of a steady food stream.

Lack of access to the usual glucose will enforce the body cells to adjust and produce energy through other means e.g. through burning fats.

8. Try Yoga

Yoga is a practice that has been around for centuries. It has many benefits including, but not limited to, weight loss.

Yoga is a great way to lose weight. It is different from other forms of exercise in a way that it doesn’t involve the use of external weights or equipment.

Yoga does not require strenuous physical activity either so it can even be done by people who are recovering from an injury or people with chronic conditions like hypertension and arthritis.

Yoga for weight loss can be done in 2 ways:

1) Stretching yoga poses will help you tone your muscles and increase flexibility while burning calories.

2) The more you sweat during yoga, the more you are able to burn excess fat in your body, leading to weight loss.

9. Drink Water 

Many times, you may feel hungry even when you are not hungry. It can happen because of lack of fluids in the body. Therefore, if you feel hungry, make an attempt to resolve it by drinking water first. There is a high chance, the hunger pangs will go away.

10. Rest and De-stress

Be it a physical limitation that is preventing you from exercising or a busy schedule not allowing you to take out time for workouts, rest and de-stressing is one tip that works best for everyone to lose weight without exercise.

It may sound counterintuitive, but when you rest, it is possible to reduce stress hormones in your body, which can lead to weight loss without the need for any physical activity.


That’s all in tips on how to lose weight when injured and can’t exercise. Injuries are a common occurrence in life, and can make it difficult to maintain a healthy body. They can happen from something as simple as a run in with the corner of a table or from an accident at work.

Injuries make it difficult to exercise and often lead to weight gain, which is why it’s best to follow the tips above when injured and unable to exercise.

If you’re injured and unable to exercise, then you should still be sure that you’re following a healthy diet. You’ll want to eat plenty of fresh vegetables and fruits because they provide vitamins, minerals, antioxidants, and other nutrients your body needs for healing.

In addition, drink water throughout the day so that your body doesn’t become dehydrated from lack of fluids or from being too sedentary during injury recovery time.

Wishing you all the best in your recovery. 🙂

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"


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