3 Simple Food Tricks To Avoid Weight Gain During Exercise Rehabilitation

The big thing that I have noticed is the link between food and pain.

Especially when it comes to recovery.

That was the big reason for the creation of 101 Superfoods that Fight Inflammation & Pain.

Now today, I have a great article from Lori Kennedy on how to avoid weight gain when injured.


~ Rick Kaselj


Thanks Rick for having me back on EFI. I am honored to be able to share my nutrition and whole food passion with your readers.

Being the CEO of WOW! Weight Loss and having my clinic in a Doctor’s office I get to help a lot of people lose fat and improve their health. They come to me for a variety of reasons – they don’t like the way they look in clothes or look naked, they’ve recently gained a bunch of weight and feel awful, they are going through menopause and now have a belly and a muffin top or they can’t play with their kids the way they want to.

Sometimes they come to me, desperate because their Doctor told them they would have to go on medication if they don’t lose weight or because they have sustained an injury.

When injured people come to me it’s usually with a familiar story. They have an injury and are unable to participate in their regular exercise routine, they are in pain and eat more then they know they should be but it helps to make them feel better. The weight they’ve gained is damaging their recovery and they need to get back to a comfortable weight.

I realize it can be devastating to sustain an injury or spend months rehabbing from a surgery but what makes it worse is the inevitable weight gain commonly associated with rehabilitation due to decreased physical activity.

Before I jump into the 3 simple food tricks you can easily implement so you do not succumb to the nasty fate of gaining 20 pounds during rehab I want to dispel a couple of myths first.

Myth # 1 – Lack of physical exercise does not always equal weight gain.

There are plenty of sedentary people who can maintain their weight through proper portion size and good quality food choices. I am not advocating a sedentary lifestyle, I’m just trying to emphasize a common excuse that most people have.

Myth # 2 – You cannot continue to eat the same way or enjoy the same foods you did as when you were physically active.

CheeseburgerUnfortunately when you are sedentary your body does not require as many calories (especially from carbs or fat) as it did when you were exercising regularly.

This is especially true if you were resistance training and are now taking a rehab induced break.

Myth # 3 – Sometimes ‘healthy’ foods are not healthy for you.

This is true if you are trying to maintain your weight without being able to be physically active. An example of this is choosing higher GI (sugar) fruits as a nighttime snack.

So now you might be thinking well, I thought fruit was a healthy choice so what do I eat at night if I’m hungry?

Let’s jump into the 3 Simple Food Tricks To Avoid Weight Gain During Exercise Rehab and I will answer that question.

Trick # 1 – Have 10 grams of fiber at your breakfast.

It’s true that breakfast is the most important meal. What you eat for breakfast sets your hormonal tone and blood sugar levels for the day. Whether you are trying to lose weight or maintain your weight having fiber at every meal and snack should be a primary focus.

Fiber helps to make you feel full. It creates bulk and adds weight to your food in your stomach cutting off the hormone ghrelin which signals to your brain that you are hungry when your stomach is empty.

Here are some fiber choices that you can add into your breakfast:

Chia Seed Breakfast1 – 2 tbsp of ground chia seeds.

Add these amazing seeds to your morning shake, yogurt, cottage cheese, cereal or even mix into almond butter and spread on toast for a BIG fiber boost.

1/3 cup of Bran Buds.

This cereal helps to keep you regular and is not artificially sweetened. Get creative and make a yogurt parfait with 1 cup of fruit.

1 cup of raspberries or blackberries.

These two berries are the highest in fiber of ALL fruits. If you did want to eat fruit at night these should be your only two choices.

Trick # 2 – Skip the grain at your dinner meal. 

Grilled Vegetables For Fat LossLet me be specific about this trick so that I don’t set off low carb alarm bells. I’m not saying to cut out carbs completely from your diet.

I’m suggesting that you replace your typical dinner grain (bread, pasta, rice, cous cous and even quinoa) with a second serving of vegetables.

If you are not exercising then your body does not require the energy that is gets from grains in the evening. This is a trick I use with my menopausal women who have a hard time losing fat. It really helps.

Trick # 3 – Stop eating 3 hours before bed.

This trick might be hard to do for some people who have an early dinner and go to bed late. Notice that I did not say, don’t eat after dinner.

The trick is to stop eating 3 hours before bed.

If you eat dinner at 6pm and don’t go to bed until midnight then have a snack at 9pm and then stop eating.

The best snacks to have at night are a small amount of protein or a fat.

Some examples are:

  • 1 tbsp of natural peanut butter or almond butter
  • ½ cup plain Greek yogurt
  • 10 walnuts
  • 2 Baby Bell Light Cheese
  • 1 hard boiled egg

While these choices may not be so exciting to you they work when you are trying to avoid gaining weight during an exercise rehab period. Gaining weight during your rehabilitation is detrimental to the healing process and slows progress.

Try these three simple food tricks and let Rick or myself know your success. I’d love to hear your stories about your rehab progress.

Lori Kennedy RHN
WOW! Weight Loss Inc.

If you are a personal trainer passionate about whole foods and transforming clients lives through fitness and nutrition then make sure you check out Lori’s WOW! Professional Certification – the only whole foods based weight loss and nutrition certification available online.

WOW! Certification

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