How To Lose Weight When Injured and Can’t Exercise

Embracing the Couch (with Love!) and the Kitchen (with Control): Your Guide on How to Lose Weight When Injured and Can’t Exercise – seriously!

Let’s be real: the “exercise more, eat fewer calories” mantra sounds simple enough—until your knees start yelling, “Hold up!” and your back makes you think twice about bending over.

For us women, (well, at least me, cannot say us, as I know there are still powerful 50-yr old women out there who can make a man run for his money when it comes to weightlifting) who can’t hit the gym like we used to, either due to an injury or a healthy dislike for gym smells.

Anyways the weight-loss journey can affect your mental health but don’t fret. There are ways to care for that lovely body without breaking a sweat or risking a muscle pull. I have learned the secrets to weight loss which will probably bring me into trouble for speaking about it, but who cares…whatever!

What Can My Advice Do For You?

Here are my two cents from a woman who knows how to lose weight when injured and can’t exercise:

What I’m about to share will help you:

• Manage weight
• Boost your immune system
• Keep things light-hearted—even without a treadmill in sight.

But first, let me set the scene so you can understand why I started this weight-loss journey in the first place.

My Story

In the not-so-distant past, I was a cake decorator, and with cakes comes tasting—lots of it! I’d nibble on all the off-cuts because, well, why waste it, right? Until one day, my son told me—bless his soul—“Mom, you look like a mammoth!” I couldn’t get angry because, hey, the truth shall set you free! That was my wake-up call. I quickly found ways to stop snacking on the leftovers and even changed my profession. That’s where it all began. So, stick with me to see how it all evolved.

What I did not do

I didn’t jump on the diet yo-yo train. I did my research because, let’s be honest, I hate exercise—especially at 86 kg (190 pounds) when every squat feels like I might develop a knee injury. I mean, joint pain is real. Especially when you have all that extra weight.

What I did do

Finally, I found some good news! I discovered a diet—or rather, a lifestyle—that completely changed how I think about food. I lost about 15 kg (33 pounds) in one month-all without exercise. I couldn’t believe it either, but I did!

After my program was completed, I was so impressed that I started exercising and going to the gym. Eventually, I became a certified weight-loss coach. So, let me tell you what I have learned from experience and not from gurus.

4 Tips to Follow

Now before I jump into what you can do to start losing weight, I want you to look at the following tips:

• Your weight gain did not happen overnight, so do not expect it to go away overnight.
• Diets (ketogenic diet, metabolic diet, high-protein diets), injections, fat burners, and meal replacement shakes are not healthy. It might work for a short period of time, but once you stop, you will pick up the weight and maybe extra pounds, because now, your body is upset with you. Your food intake has to be balanced and avoiding certain groups or increasing them can cause other problems like high cholesterol levels.
• You cannot overexercise a bad diet.
• Intermittent fasting is not the answer. Yes, it can help with certain things, but it is not sustainable, at least not for everyone.

Your Nutritional needs

Let’s continue and first understand what your body craves, not what you crave!

Focus on whole foods and whole grains

When you’re not working out regularly, every bite counts a little more. That’s why whole foods and grains are the real deal here. Think along the lines of brown rice, quinoa, and oats. These foods keep you fuller longer, control blood sugar levels, and prevent that roller-coaster energy drop that leaves us staring into the fridge by mid-afternoon.

Learn to Love Anti-Inflammatory Foods

Injuries and a lack of exercise can make us prone to inflammation, which does absolutely nothing good for our weight loss plans—or our wardrobes, for that matter. Turmeric, ginger, leafy greens, berries, and olive oil are amazing anti-inflammatory foods that pack a punch and may help ease any lingering pain from that old injury of yours. The easiest way to incorporate these foods is in smoothies. Smoothies are packed with lots of health benefits.

Enjoy Healthy Fats Without Fear

Did you know that there a things like healthy fats—avocado, nuts, seeds, olive oil, even a small bar of chocolate (dark chocolate)—are like a warm hug for your metabolism? They keep you full and are friends with all the other parts of our bodies: skin, heart, and even our brain. I was told by a friend that our bodies need healthy cholesterol and thatDementia could be connected to unbalanced levels.

It’s All About the Portion Sizes

With a reduced calorie intake, it’s all about portion control. And here’s a great way that’ll make your waistline happy and is also weirdly fun: thesmaller plate trick.By using smaller plates, bowls, and cups, you’re less likely to overeat. When you’re feeling a bit deprived, this optical illusion can be a game-changer.

Low-Impact Exercises

Now, I know the title said no workouts, but hear me out! There’s a world of gentle,low-impact exercisesthat won’t throw your body into crisis mode. Think along the lines of walking, or even swimming, which I believe is one of the best exercises. These exercises help keep your heart rate up, control your blood pressure, burn a few extra calories, and prevent that sluggish feeling that can come from too many days on the couch.

Resistance Training

I know, I did say NO exercise, but I will get to that part, promise. You just need to understand these simple things so that you will be able to keep your new weight in the long term.

Simple resistance exercises using your body weight, like gentle squats or wall push-ups, can help maintain muscle mass and a little bit of toning, without adding extra strain. If you’re feeling adventurous, light weights (think: soup cans or resistance bands) are great options to keep the arms looking fabulous without making the injury worse.

Be Mindful With Every Bite

Mindful eating is all about savoring every bite, taking in the aroma, flavor, and texture of what you’re eating, and tuning in to hunger cues. Many times, we munch because we’re bored, stressed, or just want to feel something. Choosing healthy meals that you enjoy can limit the number of calories you take in.

Small Goals

I used to hate goals because it felt like I only made them once a year, just to break them a week or two later, but I have learned that goals are a way to make things simple and achievable. When you manage to lose half a kilogram/pound, and that was your goal for the week, you feel empowered. So do not look down on goals. They can help you achieve a healthy lifestyle, and avoid medical conditions.

The Art of Saying NO to Yourself

You will get tempted, but if you can say no to unhealthy foods, you already win. Whether it is that extra slice of pizza (and you know one slice was enough), or eating up a slab of chocolate instead of just two blocks. The more you say “no” to the unnecessary extras, the quicker your body will start to thank you.

Finally THE SECRET to your rapid weight loss goals.

The diet I am about to tell you about is not just going to help you lose weight, but teach you about portion control. With this diet, it is recommended not to exercise, because you will cut your calories.

To summarize this diet

• You will not exercise
• You will eat foods that encourage calorie burn
• The diet will fix your hormone problems which are normally the culprit for your weight gain in the first place
• You will eat foods from the control groups. Meaning, the foods you will be given to eat are determined by what is in your blood.
• You will need to drink water. Lots of it, because your body will detox itself and need to get rid of the belly fat you accumulated over time.
• Throw the bigger plate away because your food will fit into a smaller plate.
• You will eat only a few fresh fruits a day because fruit contains lots of sugar, so too much can halter your progress.

Another Helpful Tip

If you follow this diet, you will lose weight rapidly. Now, in my personal experience. When rapid weight loss happens, some people tend to have hanging skin, so my advice is to exercise gently. Like I said before. Walking or swimming are great workout routines and will help to avoid muscle loss.

The Weight Loss Program (Applaud)

The diet is called:https://1stpersonaldiet.com/

The Procedure

• You will need to complete an online form, giving details about your. Things like age, height and current weight.
• Before you will receive any information in your inbox, you will need to make payment. Currently the payment is $279 for 12 weeks. It excludes your blood work which you will need to pay at your local lab.
• After payment you will receive an email with the information needed.
• You will go to your local lab for blood work.
• Blood work will be sent to Dr.Cohen.
• He will analyze your blood work.
• You will then receive your diet with instructions.

From there, you are good to go! All you need to do is follow the instructions to the T and watch those pounds fall off. It is so worth it!

Final Note of Caution

Do not try and find other people’s diets on the internet, and believe me you will, but it will be your worst mistake because their blood do not contain the same amount of hormones and so forth. This diet program is really personally worked out just for you.

Follow along and when you are done with the diet and lost all the weight, come back here and look at my tips again on how you can maintain your healthy weight by doing just the basic things you have learned.