Why do we gain weight after an injury?
Weight gain after an injury typically occurs because you are not able to be as active as previously, before the injury. Many individuals also notice that with increased time around the house recouping from an injury and having more time to sit, they also develop some boredom hunger and tend to snack or graze more between meals. Since your body is not able to be as active while it is healing, it also tends to lose some muscle mass. If you are eating more than your body needs and are not able to burn those excess calories, the body stores those extra nutrients as fat. So in essence, we have lost muscle which helps burn calories at rest and are now replacing it with fat or adipose tissue. This often times makes attempts at weight loss after an injury more difficult.
Activities to help build lean muscle tissue and aid in weight loss after an injury
First, talk to your physician about what activities are safe for you regarding your specific injury. I would also recommend talking to your physician about a referral to a physical therapist that can set up specific exercises to get you healed in a timely manner. Pending your injury, some good exercises to try are swimming (low impact and weightless environment), walking (maybe adding some hand or ankle weights), resistance exercises like lifting hand weights if you have a lower body injury or focusing on machines that work the lower body if you have an upper body injury.
Setting up a meal routine after injury
Take some time to prepare meals at home. Work on making a grocery list for the week. Make sure to plan for days that are probably going to be busier than others. This ensures that you have items at home to make a quick and convenient meal or something that can be reheated.