Follow these 7 steps to avoid weight gain when you can't run. It can be hard to stay motivated to eat healthy when you can’t work out because you’re injured, busy, or just can’t get on the road. But it’s not impossible. Here’s what you can do to prevent the weight gain—and the emotional toll—during your time off. 1. Hide the scale. When you’re regularly working out, it’s a good idea to check in with the scale once a week, to see progress or to stop a landslide before it starts. But during your time off, try to stay off the scale every day, since your weight can fluctuate wildly throughout the day, depending on how much you drank, the amount of sodium you’ve consumed, and how much fat, protein, or carbs you’ve had. If the number on the scale consistently upsets you, be kind and hide the darn thing. Remember, progress also comes in the form of looser-fitting jeans and healthier cholesterol levels. 2. Treat yourself with a nonfood reward. Rather than rewarding yourself with food—even if it’s sugar-free, fat-free, or calorie-free—pat yourself on the back with something lasting and nonedible. Get a pedicure, buy a new outfit, meet up with friends, get a new book or some new tunes. 3. Don’t stop moving! Light activity will help alleviate stiffness and soreness. If you are able, consider cross-training activities that don’t stress your aching joints but still help you maintain the fitness you worked so hard to develop. Even walking around the block will help burn more calories than sitting on the couch. Also, take advantage of opportunities to be active throughout the day: Take the stairs instead of the elevator. Park in the farthest spot in the lot. Walk your errands in your neighborhood instead of driving them. Have a stress fracture? Get in the pool. The nonimpact activity will burn calories. 4. Cutback on calories. If you’re not working out like you usually do, you’re burning fewer calories. That means you need to cut back on how many calories you take in. So think twice before going in for seconds. Before you have yet another snack, ask yourself, “Am I really hungry?” 5. Don’t eat your emotions. So often we’re eating not to soothe a growling stomach but to relieve boredom, anxiety, stress, sadness, or some other uncomfortable emotion. So find a solution that eases your discomfort without leaving you with extra pounds (and the self blame that goes along with it). Go outside, knit, weed the garden, write a letter, call a friend, listen to some beautiful music, or just leave the kitchen so food will be out of sight and out of mind. On the fridge or the pantry, keep a list of safe alternatives to eating that you can refer to whenever a snack attack takes hold. 6. Downsize portions and slow down. There are ways to eat less without feeling deprived. Use smaller plates, for instance. If you always serve dinner on a dinner plate, you’re bound to fill it up and even ask for seconds. Choose a smaller plate and you won’t be able to pile on quite as many calories. And try slowing down! Research has found that when people eat slowly, they actually take in fewer calories. Try chewing each mouthful at least 10 times. By the time your mouth is finished chewing, your stomach will have registered a full feeling and your brain will have gotten the hint that it’s time to stop chowing down. 7. Set a calorie goal and stick to it! There are lots of resources available to help you determine how many calories you need each day. You can guesstimate your calorie needs by searching on the Internet (which is not always accurate), logging in to an app (which is better but not always accurate), or calculating your needs based on your Resting Metabolic Rate. Once you know your calorie “budget,” start keeping a journal and write down everything that passes your lips. Next to each food item, record the calories. Toward the end of the day, add up your calories to see how close you are to your limit. If you’re over, consider taking a walk to burn off some energy, and when dessert comes around, politely pass. If you finish the day with a calorie deficit, congratulations! You’re one step closer to losing weight. If you have lots of calories left over each and every evening, then it might be time to add a fruit or veggie (or some other healthy snack). You don’t want to be miss so many calories you miss out on vital nutrients, too. Source
