We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Ankle injury has stalled my weight loss. Please help!!!

Raemie25
Raemie25 Posts: 5 Member
edited December 2024 in Fitness and Exercise
Hi, everyone, I've lost a good bit of weight lately doing Hiit excercises every day for 30 minutes and I've completely changed my diet. I rolled on my ankle a few days ago and wont be able to do any workouts on my feet for 4 weeks, so no squats, jumping jacks, running ect, I am able to do floor exercises and I have dumbbells and a kettle bell, so I can do weighted sit ups, deadlifts with weights, one leg plank, leg raises, press ups.

If I do these as a hiit for 45 mins every day, will I continue to lose weight. I lost 16 pounds in five weeks, and I feel heartbroken that my weight loss journey is at a stall. I've been working so hard. Will this be enough to continue losing weight.

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Don't do HIIT for 45 minutes every day. You're just going to injure yourself more. Do feel free to do the resistance exercises you mentioned (assuming they're not contra-indicated for your injury).

    If your activity level is going to be less due to an injury, you can adjust your intake so you're still in a deficit and losing weight during this time.

    Do you know how much you were eating with the higher activity level? The wonderful thing about calorie counting is that you can adjust your intake to account for higher and lower activity levels and still continue to manage your weight as you'd like.
  • Raemie25
    Raemie25 Posts: 5 Member
    Thank you, will I still lose weight with those exercises, there has been so much positive change in my body since I started this.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Raemie25 wrote: »
    Thank you, will I still lose weight with those exercises, there has been so much positive change in my body since I started this.

    You were losing weight due to a calorie deficit. The exercise was part of what created that deficit, but you can still have a deficit with a lower level of activity (or even no activity at all, although that's certainly not best for your fitness).

    Not exercising for a certain period of time will impact your *fitness* goals. It doesn't have to impact your weight loss goals, assuming you adjust what you're eating to account for your lower level of activity.

    Do you know how much you're eating now?
  • Raemie25
    Raemie25 Posts: 5 Member
    Yes, the same as I was when I was exercising, I'll have to lower this now as I won't be jumping around the place so to speak. But will the upper body weight exercises help do you reckon increase the calorie burn
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Raemie25 wrote: »
    Yes, the same as I was when I was exercising, I'll have to lower this now as I won't be jumping around the place so to speak. But will the upper body weight exercises help do you reckon increase the calorie burn

    Yes, any kind of activity will increase the number of calories your body is using.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Do you think walking or cycling is a possibility. Both are decent cardio options and can help you achieve your cardio goals.

    Also on the strength training side. I see you are still able to do deadlifts, are you able to do a lessor ROM for squats?
  • springlering62
    springlering62 Posts: 9,063 Member
    You can do most Pilates mat class exercises as long as you’re mindful about not pointing and flexing that one foot. Most are spent on your back or stomach except for the occasional standing plié and releves.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    I'm in maintenance and stopped exercising for 2 months due to an elbow injury and didn't gain any wt because I continued to log everything I ate and stayed w/in my cal limit.

    While you can burn a few cals w/exercise that will allow you to eat a bit more w/o goingbover your cal limit, exercise is mainly for fitness and conditioning, NOT wt loss.

    So, if you continue to eat less than your TDEE based on NO exercise, you shoukd continue to lose wt.
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    I have rolled my ankle three different times - one time so badly that I had to wear a boot with a cast and then I needed physical therapy afterwards. You gotta rest. You got to! And even when you go back, you need to be careful.

    Weight loss is more about what you eat then your activity level anyway.
  • StargazerB
    StargazerB Posts: 425 Member
    edited May 2020
    You just need to follow a calorie deficit to lose weight. I'm in a similar boat as you. I fractured my foot almost two weeks ago and still have several weeks before I can bear weight on it. This is putting a stall on my lower body workouts but I'm still able to work my upper body, just seated and I'm using mini bands with floor work for my legs. It is what it is, but in the long run a couple months to recover shouldn't impact your long term goals.
This discussion has been closed.

Categories