Breaking your leg can be painful and stressful in its own right, keeping you off your feet for 6 to 8 weeks or longer.
What can be more stressful is if breaking your leg interrupts your usual workout routine making you feel sluggish and uncomfortable. Or worse yet if breaking your leg has interrupted your weight loss program, delaying results you had planned on.
Perhaps it’s as simple as losing a few pounds before swim season, or maybe you were hoping to make a splash at your high school or college reunion. Maybe you just want that old suit to fit the way it used to.
Don’t fret, all is not lost!
There are a few simple steps that can help you with how to lose weight with a broken leg while maintaining health and safety measures…
Looking to lose weight the quick and healthy way? Check out the Breakthrough Fat Diminisher Principles HERE
Step 1: Talk to Your Doctor
Express your concerns and your doctor can help determine healthy and safe measures you can take to begin or continue your weight loss program.
Step 2: Eat Healthy
Maintain a well-balanced diet with properly portioned fruits, vegetables, whole grains, low-fat dairy, and lean meats.
Step 3: Speed up Your Metabolism
Eating several small meals throughout the day, say five small meals as opposed to three large meals, has been shown to raise your metabolism.
This can also help you cut down on the amount of downtime between meals and decrease your urges to snack on unhealthy items that can through your diet off balance.
Step 4: Watch Your Calorie Intake
Avoid high sugar products including sports drinks and alcohol in your liquid diet. Stick to plenty of water, low-fat milk, and low calorie juices.
For your solid diet, consider reducing your daily calorie intake. The average calorie count suggested to maintain weight without exercise is between 1,800 and 2,000.
The National Institutes of Health state women should eat a minimum of 1,200 calories per day to remain healthy. Men require a slightly higher intake of at least 1,500 calories per day.
Step 5: Continue Your Upper Body Workout Routine
Just because your leg is broken does not mean the rest of you is out of commission as well. While you are unable to put weight on your broken leg, continue or start an upper body routine.
Elevate your broken leg, and use free weights. Perform up-lifts (raising the weight above your head), bicep and tricep curls while sitting in a chair.
Perform crunches, side twists, and sit-ups sitting on the floor to strengthen your core and slim your abs. Complete 10 repetitions per exercise, two or three times per week.
Step 6: Get Moving
While you are still in the cast and on crutches, tend to yourself. Instead of asking someone to get your drink from the kitchen, get up on the crutches and do so yourself.
Go for a walk on your crutches, outdoors if possible, in an open space such as a mall or shopping center if not. This exercise is an effective form of cardiovascular workout, and the fresh air and movement will keep your from feeling bound to the couch.
When your doctor says it is safe to do so, begin some light resistance training on your leg. The Sports Injury Clinic states that one of the first exercises you should start after a broken leg is ankle rotations to increase mobility.
Sit with leg extended, bend your foot as far forward as possible, hold for five seconds. Bend backward, and once to each side, then repeat for 10 times total.
The Summit Medical Group suggests another similar exercise which calls for sitting with your leg extended, knee straight, loop a towel around the ball of your foot, and pull lightly towards your body.You should feel a stretch in your calf, hold for 15 seconds, release, and repeat for 10 times total.
Both of these exercises will help to reduce the likely hood of your leg going into atrophy, and allow you to return to your regular workout routine more swiftly.
Losing Weight With a Broken Leg
These 6 simple steps that should help you with how to lose weight with a broken leg without disrupting the natural healing process.
Always remember to consider health and safety before all else, and consult your doctor concerning your specific limitations and capabilities so as not to disrupt the natural healing process.
Best of luck to you in your continued weight loss routine, and of course with the healing of your leg.