Besides recovery time and pain, for many of our patients coming in to iWellness.ca Rehab & Wellness Clinic, their number one concern during their rehabilitation process is weight gain, and how to avoid it.
Here are 10 tricks to help you manage your weight during this difficult time, that can be implemented by anyone, regardless of your physical condition, age, or even lifestyle.
1. Start your day with a good breakfast.
Your mom wasn't lying, breakfast really is the most important meal of the day. It is important to eat breakfast because if you don't, or you eat too little, you will make it to mid morning or lunch with a lot of hunger and end up eating everything in sight.
2. Don't go too many hours without eating.
If you do, your body will enter a state of reserves and won't burn many calories. 3 hours between meals or snacks is ideal.
3. Eat your meals from smaller plates.
Even if you eat the same amount of food, a smaller plate can make a big difference. This is a psychological trick to eating less, and soon your body will become used to eating smaller portions.
4. Eat slowly and chew your food well.
Dedicate a minimum of 20 minutes to your meals. This is the average amount of time your body needs to realize you are full. Chewing your food well helps to aid in the proper digestion of your food, so your body will store less fats.
5. Drink lots of water.
You should drink as much as 8-10 glasses of water every day. Not only does water help to keep you hydrated, but it also gives the body the sensation of being fuller, hence, you will end up eating less.
6. Control your stress.
Many people over eat or binge snack when they are stressed. Being stressed triggers a false sense of appetite, but it's really just nerves, where you find comfort in eating. Learning different techniques to control your stress will help to eliminate those cravings.
7. Pass the sauce.
Include condiments, sauces, and dressings with your meals. This way your meals will be more flavourful and satisfying.
8. Always eat sitting.
Always eat sitting at a table and without a Television. This promotes and encourages more dialogue during your meal times, minimizing your consumption rate dramatically.
9. Hot and Cold.
When preparing meals, choose to make hot dishes in winter and cold dishes in summer. A hot dish in winter will give your body the sensation of a hearty filling meal, while a cold dish in summer will leave you feeling full of energy and not tired, over stuffed and lazy.
Exercise daily. As little as a 20 minute leisurely walk around your neighbourhood every day does wonders for maintaining your weight.
The Bottom Line
The truth is, when dealing with an injury that slows down your normal physical routine, its not always easy to maintain your weight, and in most cases, a little weight gain will occur. Try to follow these tips and you will increase your chances of success by making these simple adjustments to your everyday life. Give these 10 tips a try and comment below. Continue the conversation, or make suggestions of your own on what you do to help maintain your weight.