How can I maintain my weight while recovering from a foot injury?

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Howard E. Lewine, MD
Hospitalist
Your short-term goal is to get adequate nutrition. This promotes good wound healing. You certainly do not want to start a very low calorie diet.

You can figure out about how many calories you need per day like this:

Step 1
Multiply your weight (in pounds) by 4.35. Add 655.

Step 2
Multiply your height (in inches) by 4.7. Add this to your Step 1 total.

Step 3
Multiply your age by 4.7. Subtract this from your Step 2 total.

Here is an example for someone who weighs 185 pounds and stands 6' tall:

Step 1
185 pounds x 4.35 = 804.75 + 655.00 = 1,459.75

Step 2
72 inches x 4.7 = 338.4 + 1,459.75 = 1,798.15

Step 3
47 years old x 4.7 = 220.0

1,798.15
- 220.00
1,578.15 is the approximate number of calories needed per day

Also, be sure to get enough protein in your diet. It doesn't take much — about 6 ounces of protein is enough.

Any exercise that you are able to perform will help your recovery. Your foot injury might prevent you from walking right now. This is a good chance to increase your arm strength. Don't over do it. Use light resistance with many repetitions of arm exercises.

Also, you should try to strengthen your thigh muscles. While sitting, straighten one leg and hold for 5 seconds. Then lower your foot back to the ground. Repeat this 8 to 12 times. Then do the same exercise with the other leg. Aim to do this three times per day.
Harvard Medical School Healthy Solution to Lose Weight and Keep it Off

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Harvard Medical School Healthy Solution to Lose Weight and Keep it Off

It's no wonder so many Americans are overweight or obese. We have easy access to all sorts of tempting food day and night but fewer opportunities to build physical activity into our daily routines,...

Continue Learning about Weight Maintenance

Weight Maintenance

Weight Maintenance

Losing the weight is only one step in the journey to better overall health. After the weight is gone, it's all about maintenance – adopting a lifestyle that incorporates healthy eating, daily exercise and continued goal setting. A...

nd there are lots of different ways to maintain your weight that help make the lifestyle switch easier: eat breakfast daily, load up on fruits and veggies and establish manageable weight loss habits like walking once a day. All of these can be easily incorporated in your healthy weight maintenance plan and keep you from putting the pounds back on.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.