Being on bedrest can definitely lead to weight gain if you are not careful about your nutrition and activity level. In the opening paragraphs, I’ll quickly answer some common questions about bedrest and weight gain.
Why does bedrest cause weight gain?
There are a few key reasons why bedrest often leads to weight gain:
- Decreased activity – When you are on bedrest, you are not able to be as active as usual which means you are burning fewer calories each day.
- Increased boredom eating – Laying in bed all day can lead to boredom and mindless snacking out of habit or for something to do.
- Muscle loss – Being less active can cause muscle loss, which decreases the amount of calories your body burns at rest.
- Fluid retention – Lack of movement can cause fluid retention and swelling which may show up on the scale as gained weight.
- Slowed metabolism – Long periods of inactivity can slow your metabolism meaning your body burns fewer calories.
How much weight is normal to gain on bedrest?
It’s common to gain some weight when you are less active from bedrest, but how much is normal? Here is an overview:
- 1-5 lbs in the first 1-2 weeks – This is often fluid retention and not true fat gain.
- 2-10 lbs over 2-6 weeks – Some fat gain is expected with decreased activity.
- 10+ lbs over 6+ weeks – This much gain may indicate an excessive calorie intake.
Gaining more than 10 pounds in a short time frame of just a few weeks is often a sign that changes need to be made to prevent excessive weight gain long-term.
How can I prevent weight gain on bedrest?
Here are some tips to help prevent or minimize weight gain during periods of bedrest:
- Track your calories – Without your normal activity, you likely need 200-500 fewer calories per day.
- Focus on nutrient-dense foods – Choose lean protein, fruits, vegetables, whole grains.
- Limit empty calorie foods – Cut back on sugary desserts, salty snacks, refined carbs.
- Stay hydrated – Drink plenty of water and avoid sugary beverages.
- Try to move daily – Do some arm raises or leg lifts in bed to maintain muscle.
- Get up when possible – Take very short walks around your room if allowed.
- Curb boredom – Read, meditate, or phone a friend rather than snacking.
Making nutrition a priority and finding ways to move your body within your limitations can go a long way towards preventing weight gain.
Sample meal plan for bedrest
Here is a sample 1500 calorie meal plan for someone on bedrest trying to maintain their weight:
| Meal | Foods |
|---|---|
| Breakfast | 1/2 cup oatmeal cooked in water with 1 tbsp chopped nuts and 1/4 cup berries |
| Morning Snack | 6 oz nonfat Greek yogurt with 1/4 cup granola |
| Lunch | Tuna salad sandwich on whole wheat bread with lettuce and tomato + 1 cup low sodium vegetable soup + 1 cup skim milk |
| Afternoon Snack | 1 medium apple + 1 tbsp natural peanut butter |
| Dinner | 4 oz grilled chicken breast + 1 cup roasted green beans + 1/2 cup brown rice + garden salad with 2 tbsp light dressing |
| Evening Snack | 1 cup light vanilla yogurt with 1/4 cup fresh berries |
This meal plan focuses on lean proteins, fruits, vegetables, whole grains, and healthy fats to provide maximum nutrition within the calorie goal.
Exercise options for bedrest
While exercising may be limited during bedrest, here are some options to maintain some activity:
- Seated arm raises – Hold weights and raise arms overhead, to the sides, and across the chest.
- Ankle pumps – Rotate ankles slowly in circles to stimulate circulation.
- Glute squeezes – Tighten glutes for 5-10 seconds at a time while lying down.
- Seated marches – Lift each leg alternately as if marching in place while seated.
- Neck stretches – Gently tilt neck side to side, ear to shoulder, and look up and down.
- Pelvic tilts – With knees bent, tilt pelvis up and down while keeping low back pressed down.
- Deep breathing – Take long slow deep breaths, expanding the belly on the inhale.
Even this simple routine done daily can help maintain muscle tone and prevent stiffness.
Conclusion
Gaining some weight during periods of bedrest is common due to decreased activity levels. However, focusing on healthy nutrient-dense foods, limiting empty calories, and performing gentle movements within your limitations can go a long way towards preventing excessive weight gain. Aim for 1-10 pounds of weight gain over 2-6 weeks on bedrest. More than that may indicate the need for dietary changes and increased activity. With proper nutrition and light exercise, it’s often possible to maintain your weight during bedrest.