3 simple steps to losing weight after your ACL surgery

Loosing weight after ACL surgery can be made simple with these 3 rules.

1. Less In Than Out

First simple rule to follow is to Burn More Calories Than You Eat. After an ACL surgery, there is a drastic drop in activity. However, most athletes eating habits haven’t changed yet. They find themselves eating like they used to. They eat that big bowl of spaghetti with a helping of white bread on the side. Before the surgery they needed those calories to replenish their bodies after a grueling 2 hour soccer practice. However, now that same bowl of spaghetti is going right to your belly or butt because you are no longer burning those calories off. Remember: Less In Than Out.

2. Use A Calorie Tracker

It’s not your fault. It’s not your fault that you got hurt and it’s also not your fault that you have gained weight. After the ACL surgery there are strict activity restrictions in order to avoid knee buckling and re-tearing the ACL. For a lot of young people this is the first time they had to think about their weight and their eating habits. On top of all the other drastic changes in their life: can’t practice or play with their team, pain, frustration, weakness, fear. Now you have to learn about nutrition as well. So take it easy on yourself. You will get back to your glorious athletic body. You need to be really honest with yourself. To keep yourself honest, try using a calorie tracker. Start logging what you are eating and how much energy you are burning. Make losing weight after ACL surgery a game or a competition.

Here are a few of the most popular and free trackers:

1. https://www.myfitnesspal.com/
2. https://www.loseit.com/
3. https://www.livestrong.com/login/ (MyPlate app)

3. Do Not Break Your ACL Protocol

“But, Susie was squatting 200 lbs 2 weeks after surgery! Can I?” No, no, no. My mom used to tell me all the time: ”I don’t care what so-and-so is doing, we are doing it this way.” All jokes aside, I hear it all the time.

It’s not good to compare yourself to others. Mainly because of all of the unknowns. Things that factor in are: the graft they used, any other surgical components or why their surgeon follows a different protocol.

Your surgical team is very smart, I guarantee you they’ve done hundreds of these surgeries. Have faith and trust in the team that you chose for this journey.

The recipe for loosing weight after surgery is simple. Adjust your eating habits and get a dose of patience to get through the slow times of the ACL Rehab. Soon enough you will be running outside wind in your hair (picture Bay Watch episode). Speaking of that…

What activities are safe to do while going through an ACL protocol?

The answer is: it depends. It depends on how far along you are in your rehab. It also depends on what you like to do and what your knee is strong enough to do. Losing weight after ACL surgery is not just about the weight, it’s also about your knee. So here are a few ideas. Typically around 6-8 weeks you can ride a stationary bike with resistance and can do bike sprints. You can also ride for time and distance. Around 3 months most people can start jogging again. Always check back with your PT to clarify your protocol and do’s dont’s.

I know what you are thinking… This is not what I wanted to hear! The truth is most complicated things (enter ACL Rehab) need to follow the KISS principle. And you will be all right my friend. You will be all right!