Sure, it makes sense that someone who had to spend a lot of time in bed after surgery, a serious accident, or a long-term health condition would put on some pounds.
After all, being confined to bed prevents you from engaging in strenuous physical activity. Fortunately, widespread misinformation is not the case.
Being bedridden does reduce calorie expenditure, but that doesn’t automatically guarantee weight gain. Maintaining your present weight while confined to bed requires some forethought, self-awareness, and preparation. And, if you put in the extra effort, you can even slim down while confined to bed.
This is the procedure, paraphrasing-wise.
How Many Calories Does a Bedridden Person Need?
Web MD claims that this figure shifts with age and sex. A typical inactive male need 2000-4000 calories daily. Meanwhile, a sedentary woman needs around 1,600-2,000 calories per day. Since your basal metabolic rate accounts for the most of your daily calorie burn regardless of how active you are, this is a good approximation of what you need to consume to maintain a healthy weight.
Also, depending on your age, gender, and current weight, several fitness apps may give you a rough estimate of the daily calorie deficit or surplus you need to achieve your weight loss or weight maintenance goals. To create a food plan, you could consult a nutritionist or primary care physician. Both methods will give you a more precise picture of your calorie requirements.
Watch What You Eat
When you’re confined to one spot for long periods of time, it’s easy to lose track of your calorie intake. Perhaps you’re mindlessly watching an entire season of a show on Netflix while snacking on chips. Perhaps you regularly down sodas as a way to kill time.
Whatever the case may be, the first step in regaining control of your weight is to become more mindful about the foods you eat.
One effective method of keeping track of one’s caloric intake is through the use of an app like MyFitnessPal. Write down what you eat and when you eat it. This will help you see your eating habits more clearly and pinpoint any underlying causes of weight gain.
It will also allow you to prevent yourself from taking in more than the recommended amount of calories.
Also, it will help you control your calorie intake so that you don’t go beyond.
Obviously, you don’t want to rob yourself of all happiness. Every once in a while, give yourself permission to splurge on your favorite dessert or sweet treat. The issue arises when the behavior becomes habitual.
In conclusion, it’s recommended that you hydrate frequently. Dehydration can cause a metabolic slowdown, as reported by Wellness Magazine. Your calorie expenditure and weight maintenance will suffer if you don’t drink enough water.
How to Lose Weight When Bedridden
Whether you’re able to get out of bed or not, the key to losing weight is cutting calorie intake below calorie expenditure. Isometric exercises, in which you do not really move your muscles, can help you keep your muscle mass up even if you are bedridden and must restrict your calorie intake per your doctor’s orders. If you do these exercises and cut your caloric consumption by about 500 calories each day, you should see results. You might expect to drop one pound in the first week. You’ve cut your calorie intake by 3,500 every pound lost.
It’s important to eat a wide range of nutritious foods. Eat plenty of fresh produce, nutritious grains, lean proteins, and low-fat dairy products to maintain a healthy weight.
Cut your serving size by 10% to 15% and see how you feel. If you feel full, it’s okay to leave some food on your plate.
Have breakfast. If you want to avoid binge eating, it’s best to consume several little meals per day.
Complete an isometric leg workout. Ensure that your legs are straight and that you are lying flat on your back. Pull your kneecaps up and in by tensing the muscles at the top of your legs. The contraction should be held for five to ten seconds. Hold your breath for two to four counts, then release.
Go ahead and do some isometric abdominal exercises. Ensure that your legs are straight and that you are lying flat on your back. Put your hands on your belly. Hold your breath and draw your belly button in toward your spine as you exhale. Hold that position for at least five and preferably ten seconds. Taking a deep breath in, hold it for a second, and then let it out as your hands begin to raise. At least twice, preferably four times.
Perform isometric workouts on every muscle group. Squeeze your glutes, calf muscles, and chest, and then let go.
Consult your physician about what sort of workout routine is right for you.
Occupy Your Mind
Being confined to bed all day can be quite boring and stressful. The downside is that it’s also particularly susceptible to binge eating. After all, many of us tend to munch on something when we’re otherwise bored. Therefore, it is recommended that you find something to occupy your time.
Perhaps you find enjoyment in engaging in a creative pastime. Perhaps you can educate yourself in a different field or acquire a second language. Alternatively, you may just find some programs or games that you want to play or watch.
The key is to avoid mindless eating and keep busy so that you don’t dwell on your boredom. If you don’t have unhealthy food lying around, you’ll be less prone to mindlessly munch on something.
Work Up a Sweat
If you’re bedridden, it doesn’t mean you can’t get out of bed and walk about a bit. No need to get out of bed; there are lots of at-home workout options available for those with mobility issues. These can include, but are not limited to, the following, depending on a person’s strength and range of motion:
- Communicating with a wave of the arms. This means just what it seems to mean. Raise your arms and sway them gently and slowly for as long as you can.
- Straightening your legs. Lift your legs slowly while keeping your back straight and taking a deep breath in. Exhale as you hold them for a few seconds, and then release.
- Hip bridging. Leg lifts can be thought of as a simplification of this movement. Start by pressing your feet into the bed and slowly raising your hips. Stay there for a second or two.
- Holding out the palm, the muscles lengthen. Extend your fingers and see if you can bring them all to contact your thumb.
- Strength training. A resistance band and hand weights are all you need to start working out. With the weights in hand, you may perform simple arm movements, and with the band, you can increase the difficulty of your leg exercises.
Eat Well, Live Well
You shouldn’t automatically start gaining weight just because you’re bedridden. You can maintain your happiness and health with a little self-discipline with regards to what you eat, some creative approaches to keeping your mind off of food, and regular, light exercise. If you’re lucky, instead of gaining weight, you’ll be able to trim down.
However, it’s crucial to keep in mind that some weight gain may be unavoidable regardless of other health conditions. There’s no need to worry or be hard on yourself.
Never forget that you’re giving it your all and that no one has the right to tell you otherwise.