Losing weight with fibromyalgia can be a struggle, but it doesn’t have to be.
In the United States, there are at least five million adults battling debilitating fibromyalgia disease. Many of these patients are also overweight or obese.
Often overweight or obesity is a symptom of the disease itself. In other words, chronic pain, muscle aches, and stiffness associated with fibromyalgia make it challenging to stay active, and it can be difficult to buy and prepare healthy meals with these symptoms as well. Some patients even emphasize eating and overeating because of depression and other emotional symptoms related to the disease.
But if you struggle with fibromyalgia, it is important to know that you can lose weight despite the symptoms you face. You just need to get the right help and adopt the right habits. This step-by-step guide will help you navigate a healthy and effective weight loss plan while paying attention and dealing with fibromyalgia symptoms.
Remember that you can reach your weight loss goals even in the face of fibromyalgia.
Losing Weight With Fibromyalgia: The Step-by-Step Guide
1. Treat Your Pain as Best You
Can 2. Treat Depression and Any Emotional Symptoms
3. Get Help with Fatigue, Insomnia, and Other Sleep Problems
4. Learn to Eat Healthy to Reduce Symptoms
5. Start Cutting Calories for Drop Fat
6 Start Exercising Slowly
7. Learn How To Deal With Setbacks
You Can Lose Weight With Fibromyalgia
1. Treat Pain the Best Way You Can
Pain and fatigue will be the two biggest things that keep you from progressing in weight loss, and pain must be treated first, as it can often be the cause of additional fatigue. There are several ways to treat fibromyalgia pain.
First, remember that it is best to treat pain with non-drug solutions. Physical therapy and massage can work wonders for many sufferers. It can strengthen your muscles and increase your range of motion. Your physical therapist may also teach some self-massage methods.
Then consider trying biofeedback. This is a process that helps you monitor and control the functions of your own body. It is a taught procedure that shows you how to notice changes in your body’s heart rate, breathing, and pain levels in order to reduce muscle tension and pain on your own.
Acupuncture is another option for pain relief. This procedure can improve blood flow and alter neurotransmitter levels in the brain.
Finally, if you haven’t already, talk to a reputable doctor about your options. Depending on their pain levels, they may prescribe medications to reduce symptoms. Just make sure you always follow your doctor’s guidelines. Some medications can only be taken at night once you are at night because of the associated symptoms.
2. Treat Depression and Any Emotional Symptoms
Depression is a common symptom of fibromyalgia. This is because patients feel guilty about being so inactive and constantly in pain. Treating depression, anxiety, and other mental and emotional symptoms is essential before moving on to the other stages of weight loss, because these symptoms often prevent patients from eating properly and exercising for weight loss.
First, many people with fibromyalgia will benefit from cognitive behavioral therapy or CBT. This form of therapy helps patients identify dysfunctional thinking patterns and develop new routines and techniques that can take care of negative thoughts.
Meditation is another way to calm the mind and release stress and anxiety. A racing mind, constant negative thoughts, and other unproductive thinking patterns are often the result of our fast-paced world. Meditation and daily mindfulness can help you slow down and clear your head.
In some cases, antidepressants may be prescribed to help reduce depression and increase the hormone serotonin. Many of these treatments for depression can also help with pain.
3. Get help with fatigue, insomnia, and other sleep problems.
Chronic fatigue and other sleep problems are also associated with fibromyalgia. Many of the remedies for pain and depression should help with fatigue, but the problem is that fatigue can often lead individuals not to participate in these habits because they are very tired.
That’s why treating fatigue is really so essential, and the way to do it is to start slow and work in small increments. If you would like to meditate, try doing it for only 5 minutes at a time. If you would like to try some self massage techniques, just do one for a few minutes instead of trying them over an hour.
Treating fatigue may help you treat the other symptoms of fibromyalgia, but treating the other symptoms of fibromyalgia will also help you treat fatigue. In other words, you need to do everything at once and you will start to see progress in all areas. The key is to go slow.
4. Learn to Eat Healthy to Reduce Symptoms
Eating a healthy and nutritious diet is one of the best ways to reduce the symptoms of fibromyalgia. Often pain symptoms are related to inflammation, for example, and inflammation is greatly influenced by the foods you eat. In addition, junk foods tend to make someone feel bad, so the sooner you can cut them the better.
First, keep in mind that vegetables and fruits should make up the majority of your diet. Lean meats like chicken and turkey breast and fish can be eaten in moderation as well. If you are a vegetarian, try eating more beans and nuts, or eat eggs if they are included in your diet.
In addition to vegetables, fruits and lean meats, focus on whole grains. These will keep you fuller longer and aid in digestion. You should also drink at least eight glasses of water a day. Just staying hydrated is a great way to treat fatigue.
Finally, talk to your doctor about dietary supplements. Sometimes a lack of vitamin D or a lack of B-complex vitamins can contribute to chronic fatigue.
5. Start cutting calories to reduce fat.
You have started to eat healthily, and this change has probably already made some positive changes in your weight. Now is the time to control your caloric intake.
In order to lose weight properly at a healthy rate, you need to cut approximately 500 calories from your diet every day. But to know what your target caloric intake should be, you first need to know how many calories you burn regularly. This number is called AMR or Active Metabolic Rate. You can calculate this number by finding an online AMR calculator that will take into account your gender, age, height, and activity level.
From your AMR, subtract 500 calories, and this should be your target caloric intake on a daily basis. Reducing your diet by 500 calories a day will help you lose at least one or two pounds a week.
Also remember that slow weight loss is fine. In fact, this is the best type because it is easier to maintain than rapid weight loss. And when you have fibromyalgia, you will not have quick weight loss. Realizing this as quickly as possible and preparing for slow to moderate progress is good so that you are not disappointed when fat is not melted overnight.
6. Start exercising slowly
The exercise should be started slowly. Do not immerse yourself in a three-hour exercise routine because it will not be sustainable. Many people suffering from fibromyalgia find that slow exercise such as tai chi, yoga, light Pilates and swimming are the best types of exercise because they are gentle on their muscles and joints.
Another thing to keep in mind is that you do not need to have the same level of exercise intensity every day. Because there are “good days” and “bad days” with this disease, it is essential to pay attention to how you feel and measure your exercise on it. Do more when your body allows it.
It’s more important to stay consistent, so if it’s a bad day, it’s okay to back off, but try to move on. Even if you do some stretching, it’s progress. Exercise will be good for burning extra calories and helping you lose weight, but it will also be good for reducing pain and depression.
7. Learn how to deal with setbacks
Last but not least, learning to deal with failures is important. Success is not a straight shot to the top. On the contrary, success is often a winding path that takes you back and forth. If you cannot learn to deal with setback sometimes, however, you may end up giving up early sabotaging your long-term success.
Dealing with setbacks is realizing that you are only human and making mistakes. Be kind to yourself and keep an eye on the prize. Do not continue to spoil just because you made a mistake. Realize your mistake, forgive yourself for it, and move in a more positive direction.
You Can Lose Weight With Fibromyalgia
Losing weight when you have fibromyalgia may seem impossible at first. The disabling pain and fatigue, along with all the other debilitating symptoms that accompany this disease, keep thousands of men and women back even as they attempt weight loss.
But just because it’s going to be a challenging process doesn’t mean you can’t lose weight when you struggle with fibromyalgia. Use the seven steps outlined above, track your results, and remember that even slow progress is better than none. Over time, your successes will accumulate and you will be encouraged to continue the valuable work you are doing.
Losing excess fat to achieve and maintain a healthy weight is a good goal, and doing all the things listed in this guide will only have positive benefits for you. Start today with this plan and jump on the road to success. Your weight loss goals are within your reach; You just have to reach and grab them.
So what prevents you from losing weight with fibromyalgia? Tell me your challenges in the comments.