hip stress fracture >> no exercise

snakebites94
snakebites94 Posts: 52
edited November 11 in Health and Weight Loss
Hey

I was diagnosed with a hip stress fracture last week and have been told to spend as little time on my feet as possible for 4-6 weeks. At the moment (hopefully not for too long....) that includes doing no upper body exercises either, even sat down. Previously I was a long-distance runner (logging 30 miles a week) with weights 2-3 x a week as well as a university netball player. Due to the injury I am now reduced to food shopping/university for my daily exercise (so not a lot!!)

I'm currently 7 lbs from my goal and REALLY want to keep going with my weight loss while I'm injured, otherwise I will feel even worse haha.

I am on leangains fasting (16 hour fast; 8 hour feeding period) and at the moment am eating about 900-1200 calories day. I know it seems low but it's mainly because I'm worried about how little daily activity I am doing - it's hard going down to this little!

if anyone has any tips for keeping my weight loss going over this period, I'd really appreciate it :smile:

Replies

  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    You're under eating.
  • snakebites94
    snakebites94 Posts: 52
    I realise I am at the moment - due to it been a HUGE change for me to adjust to doing this little activity.

    Are you saying that's why I'm no longer losing weight?
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    snakebites94 wrote: »
    I realise I am at the moment - due to it been a HUGE change for me to adjust to doing this little activity.

    Are you saying that's why I'm no longer losing weight?

    No, that would be ridiculous. On what planet would eating too little make you not lose weight?
    I was stating a fact and pointing out that due to the fact that you're under eating, you're not going to find a lot of support because of it.
  • snakebites94
    snakebites94 Posts: 52
    I was just checking - you'd be surprised how many people do say it. I would have thought you'd come across it by now...
    -
    OK well thanks for repeating what I wrote in my own post - i'm looking for ways to get around this, not just people retelling it to me. As an athlete I am aware of the amount I'm eating...
  • loulamb7
    loulamb7 Posts: 801 Member
    IMHO your focus should be getting well and healthy not losing weight. I would recommend that you calculate your maintenance calories and eat that until you are healed. Your body needs proper nutrition to heal quickly, don't deprive it. Get well.
  • snakebites94
    snakebites94 Posts: 52
    loulamb7 wrote: »
    IMHO your focus should be getting well and healthy not losing weight. I would recommend that you calculate your maintenance calories and eat that until you are healed. Your body needs proper nutrition to heal quickly, don't deprive it. Get well.

    thanks for your input! I did think about this and whether cutting calories would inhibit the healing process - so I'll go over that idea again :)

  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    snakebites94 wrote: »
    I was just checking - you'd be surprised how many people do say it. I would have thought you'd come across it by now...
    -

    Just making sure you knew I wasn't one of those that believed it.
    6 weeks isn't all that long and so long as you remain in a deficit, you won't gain. Plus, without the daily exercise your body won't hold onto so much water and you'll probably get a whoosh going.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    edited January 2015
    Your body needs calories to heal. I get it, I'm chronically ill and it sucks not to be able to exercise. But you need to continue to fuel your body through the healing process. I'm betting you can still lose weight while eating 1200+. It will likely be slow. Keep in mind that your body is likely retaining water-- at least it is if you have any inflammation at all.

    Are you using a food scale? What are your stats?
  • snakebites94
    snakebites94 Posts: 52
    OK thank you both :) Maybe I'll just keep to a 100-200 calorie deficit while in the recovery process! Yeah I use a scale for everything and I am 5 ft 5 at about 120ish fluctuating
  • zyxst
    zyxst Posts: 9,149 Member
    loulamb7 wrote: »
    IMHO your focus should be getting well and healthy not losing weight. I would recommend that you calculate your maintenance calories and eat that until you are healed. Your body needs proper nutrition to heal quickly, don't deprive it. Get well.

    +1


  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    snakebites94 wrote: »
    OK thank you both :) Maybe I'll just keep to a 100-200 calorie deficit while in the recovery process! Yeah I use a scale for everything and I am 5 ft 5 at about 120ish fluctuating

    You're already really light then so you're not going to be able to shift large amounts of weight anyway. Might as well just focus on your healing and consider any weight loss as bonus.
  • snakebites94
    snakebites94 Posts: 52
    OK thank you!
  • kramrn77
    kramrn77 Posts: 375 Member
    I would suggest maintenance calories with emphasis on healthy fats and proteins. At least for the first few weeks. A stress fx isn't too terrible, but you want it to heal properly. Have they talked to you about physical therapy? As you heal, they will release you to do more but take it slowly.
  • snakebites94
    snakebites94 Posts: 52
    kramrn77 wrote: »
    I would suggest maintenance calories with emphasis on healthy fats and proteins. At least for the first few weeks. A stress fx isn't too terrible, but you want it to heal properly. Have they talked to you about physical therapy? As you heal, they will release you to do more but take it slowly.

    Yeah I think after maybe 3-4 weeks I might be allowed to do upper body exercises sat down and maybe (fingers crossed!) non-impact training! But so far I have my x-ray results but haven't yet had my appointment with the consultant as there is a LONG wait list -.-

  • goldthistime
    goldthistime Posts: 3,213 Member
    snakebites94 wrote: »
    OK thank you both :) Maybe I'll just keep to a 100-200 calorie deficit while in the recovery process! Yeah I use a scale for everything and I am 5 ft 5 at about 120ish fluctuating

    If it were me, I would focus on staying happy instead of losing weight. I feel the mood effects of stopping vigorous exercise within a week. Movie dates (comedies if possible), switching my radio from news to a comedy channel, painting, shopping, cleaning those are my things. Give a thought to how you will respond if the no-exercise blues hit.

  • snakebites94
    snakebites94 Posts: 52
    [quote="goldthistime;31020708If it were me, I would focus on staying happy instead of losing weight. I feel the mood effects of stopping vigorous exercise within a week. Movie dates (comedies if possible), switching my radio from news to a comedy channel, painting, shopping, cleaning those are my things. Give a thought to how you will respond if the no-exercise blues hit.

    [/quote]

    this is driving me insane already haha after about a week! I'm used to walking everywhere too which only makes having to use buses or not going out worse! Thanks for those ideas - I have university work to do so maybe more time on that ;)

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