losing weight with fibromyalgia

[fibrogirl41]

hi I used to be quite a slim person but with fibromyalgia I feel like I am getting too fat I hope I can start swimming again after I ca sort out my dizziness and heaviness and leg pain problems etc, but I was wondering if you could help me out with any tips on how to lose weight x🤗❤️

[Camille1]

Hi, I'm the same age as you and too have put weight on after fibro symptoms started. I used to be at the gym all the time, but it was too painful.I started swimming several months ago and really got into it. I lost a stone and it helped with my cardio for me to be able to get back into exercise classes (zumba, spinning and strength training) - not back into HIIT classes yet! 😊

[fibrogirl41 in reply to Camille1]

hi thanks for your kind message x I do hope I can start swimming again soon x I am fed up with it too and putting on weight x

[Blearyeyed]

Are you on any medication?This can affect weight gain with Fibro , medicinally induced weight gain can cause weight gain of between 1-10 lbs , and sometimes distributed in places if fat storage and this is weight that can be controlled but won't be totally lost while on the medication.

Bloating , water retention , constipation , IBS and other issues linked to digestive problems with Fibro can also increase weight or the appearance of weight change.

Exercise does help but it doesn't have to be a lot at all. Exercise is actually better for controlling muscle strength , flexibility, pain and fatigue but it only helps weight control in combination with a good nutritious diet for life.

Doing little bursts of exercise through the day for 5-10 mins at your comfort level , either before or after a meal helps burn sugars and fat far better than forcing in a punishing hour then paying for it in pain.

What's good is that diet changes can help improve your Fibro symptoms not just help in weight loss.

A diet for life is a good way to move forward. It involves eating a Mediterranean style diet , rich in nutrients and packed with a variety of fruit and vegetables , good fats , complex carbohydrates like wholefoods , oats , small portions of spuds with skins, nuts, seeds and pulses and leaving the simple white carbs like white rice , white pasta , white potatoes , white flour and white sugar to very occasional treats that make the diet sustainable and non punishing in the long term.

Cutting processed foods, artificial sweeteners and saturated fats out of the equation is helpful to Fibro and weight management. Fermented foods like probiotic yoghurt , some hard cheeses , kefir , pickled vegetables and kimchi can help improve your gut and reduce absorption issues and bloating from bad digestion.

Chicken , shellfish , oily fish , and occasional lean red meats with lots of veg make hearty filling lower calorie meals.

Check if you are gluten or lactose intolerant , if you aren't then keep gluten foods to a minimum and use dairy products that don't replace fat with sugar or sugar substitute. If you are gluten free choosing to make homemade is better than shop bought products because of the additives , and lactofree and oat or almond milks are good substitutes . If you find bloating it's sometimes actually yeast or fungus that causes the issue so having yeast free can help.

Keep away from certain vegan and vegetarian processed foods . Although coconut can be good and nutritious as an addition to a balanced diet and help cholesterol , a lot of these products contain tons of coconut fat and palm oil which is bad for weight management and can cause weight gain.

Drinking the recommended water during the day and green teas of unsweetened flavours improve digestion , reduce bloating and help the metabolism work better which also aids weight loss.

Often we feel hungry when we are actually thirsty , tired and dehydrated. Having a cup of tea or a cool drink will regularly get rid of these hunger pangs from your brain making that confusion.

No diet drinks , it has been researched to actually cause weight gain , ironically. Diet drinks make the body respond with a digestion response , the body thinks it's about to gain calories . When it has no food to metabolise it reacts with more feelings if hunger which is why many people end up snacking or eating more after having a diet drink. They also cause imbalance in your insulin release which can add to Fatigue.

Try light smaller portions , 5 a day rather than 3 big meals that can add to the Fatigue.

A combined vitamin and mineral and keeping nutrients in range help weight management as the nutrients are needed to metabolise fats and proteins and help remove unrequired foods and toxins from your body.

It also helps to think about how your calorie use may have changed a lot since the amount of activity you can do with Fibro has decreased. There are so many diet types but in reality they do all have the basic foundation that eating less calories than you use will cause weight loss and eating just what you need will maintain your weight , or, stop it increasing too much when you start medications that can alter your weight through changes in blood sugar or fat distribution.

Recipes from the Fast 800 or Diabetic website give a good start to creating a diet for life and helping to lose weight healthily. Healthy loss is between 1-3 lbs a week depending on how much you need to lose. The amount you lose each week will decrease as you get closer to your target weight and the calories you need may need to be changed to show that. A final tip from athletes needing to reach targets is to alternate the amount of calories you have during the week to prevent the body reaching homeostasis or a plateau. So you have a day or two of less calories then one with more when you can have your treats , then return to lower calorie days. This helps with maintaining weight for a diet for life too , by preventing that feeling of punishment and binge eating.

Hope that helps , Bee

[jackiesj]

oh swimming is so good...someone told me it makes you 7 times lighter and easier to do in water.Afriend of mine counts calories, one did noom, i guess keep trying until you see what works? i too am searching.I had no idea that i needed a water pill(doc approved only) i just thought i was "fluffier" than usual. cardio so important...my MS legs and weighing 115 at the time..shock to end up with quad bypass. check that bloodwork and now there are very good meds.medications can add weight so make sure your doc knows what you are doing. i too am trying to get back down even though pain lower extemeties have limitations...keep starting again if you get a rough patch.One thing i dont do is..compare myself to what others achieve because anything is better than nothing...and i am me.Many fine recipes that are very good for you.It is amazing how yoga, stretching destressing can benefit so much.Surround yourslef with love for YOU. Music on has been a game changer.....best wishes.

[1whitestar]

Hi I am like this , I use to do long bike rides I can't now . I am just starting up to do small walks again slowly. I've put on a little where I can't be as be more moveable. Any tips too would be great.

[Nevergiveup123 in reply to 1whitestar]

Hi I would say start very slowely as its surprising how fatigued we can get.especially when we did so much before.good luck x

[Hidden]

I gave managed to loose over a stone by changing my diet to the cut out red meat and sugar. My let down was chocolate but my doctor gave me some advise about chocolate . He told me to eat Organic Dark chocolate 85% and told me it is far better for you than normal chocolate which I could easily sit and eat a bar. With this 2 small pieces and I am happy.

[1whitestar in reply to Hidden]

Well done to you . I will try this with the chocolate thanks for the advise .

[Nevergiveup123]

Hi gosh it's so hard isent it .I miss working out etc I dud so much before the lively fybromalgia. I decided too try a few things.first one was aqua just too love it .gave it a go but wow dudent realise hiw weak I was I was so bad I found it a but embarrassing. But that's just me.i then like you thought swimming .my gym does swim and mini spa.i started about 6 weeks ago and just taking it very slow.i started with 6 lengths and can now manage 12 .I feel so fatigued after but loved being on the water.and good mentally that I can do a bit at least.still sticking too once a week for now .as I volenteer on my 2 other good days for a few hours .good luck would love too here how you get on x