One of the most undesirable side effects for those that suffer from fibromyalgia has to be that many experience weight gain as the illness progresses. It is not uncommon for an initial gain of 25 lbs. the first year! Many areas of this new lifestyle change contribute to excess poundage:
Lace of Sleep - One of the primary symptoms of FM is the inability to get the deep, stage 4 restorative sleep that is needed. Recent studies have shown that people who do not get adequate amounts of sleep are more likely to gain weight. Lack of sleep causes a reduction metabolism and an increase in appetite, particularly a craving for high-carb and high-sugar foods.
Neuroendoecrine Abnormalities - Research has revealed several hormone deficiencies in fibromyalgia, such as serotonin, growth hormone, cortisol and thyroid, which can contribute to decreasing the body’s metabolism. There may also be an increased sensitivity to insulin, causing the body to go into a fat-storing mode.
Decreased Activity - Because of their level of pain, most FM patients are not able to increase their exercise to the levels needed to increase metabolism rates and burn the calories required for significant weight loss.
Medications - A number of medications commonly given to treat the symptoms of FM particularly antidepressants have the side effect of weight gain.
Recent studies suggest that losing excess pounds can bring relief to those who suffer from chronic pain. Doctors once believed that exercise made fibromyalgia pain worsen, but now it is known that exercise can help you manage your fibromyalgia pain better because it helps your body release endorphins or natural pain killers. Furthermore, exercise increases the blood flow to your muscles to help you get rid of pain. Most importantly, as you exercise you will get stronger!
Why not prove this theory and get on Lose It! You can track your daily caloric intake as well as all the exercises you do that will instantly take those calories off. And- everything is labeled in the exercise section even those calories burned for housework! If you have a smart phone, download Lose It from your app center and with a push of an icon you can label all your foods and exercise for the day.
Other Stratagies for Success for Fibro Weight Loss
Eat a High-protein, Low-carbohydrate Diet - Focus on good proteins like lean meats, eggs, dairy products, tofu, soy meat substitutes and legumes. Limit carbohydrate intake to vegetables and fresh fruits. Include
good fats, such as plant oils, fish oils, almonds and avocados. If you need a sweetener, use a natural sweetener like Stevia or Xylitol. Avoid sugar and other sweets, breads and pastas, rice, potatoes, partially hydrogenated oils, carbonated drinks, and alcohol except in moderation.
Eat Proteins First - Never eat carbohydrates even good carbs by themselves. Always eat a protein first. When you eat a protein first, the protein digestive enzymes are activated, which then slows the absorption of
carbohydrates.
Eat Until You’re Full - At meals, eat until you’re full, but not stuffed. Eat slowly, chewing your food well. You should eat five or six times a day. It can be three regular meals and two small snacks, three small
meals and two larger snacks, or five small meals. Experiment and see what works best for you. If you have irritable bowel syndrome, you may find that you do better eating small portions more frequently.
Give Yourself a Break - Follow this diet strictly Monday through Friday, then allow yourself to splurge a little on the weekends. Knowing you can indulge a little on weekends should make it easier to stick to
the diet through the week.
Don't let fibromyalgia take control of you. Get on board and enter your daily food groups and see what you're eating that may be allowing excess pounds to grow. As always, before starting any new diet or exercise program, it is always a good idea to check with your doctor. You might also want to talk with your doctor about testing you for things like thyroid, yeast or fungal overgrowth (Candida), hypoglycemia, and hormone deficiencies, since these things can also contribute to weight gain.
Lace of Sleep - One of the primary symptoms of FM is the inability to get the deep, stage 4 restorative sleep that is needed. Recent studies have shown that people who do not get adequate amounts of sleep are more likely to gain weight. Lack of sleep causes a reduction metabolism and an increase in appetite, particularly a craving for high-carb and high-sugar foods.
Neuroendoecrine Abnormalities - Research has revealed several hormone deficiencies in fibromyalgia, such as serotonin, growth hormone, cortisol and thyroid, which can contribute to decreasing the body’s metabolism. There may also be an increased sensitivity to insulin, causing the body to go into a fat-storing mode.
Decreased Activity - Because of their level of pain, most FM patients are not able to increase their exercise to the levels needed to increase metabolism rates and burn the calories required for significant weight loss.
Medications - A number of medications commonly given to treat the symptoms of FM particularly antidepressants have the side effect of weight gain.
Recent studies suggest that losing excess pounds can bring relief to those who suffer from chronic pain. Doctors once believed that exercise made fibromyalgia pain worsen, but now it is known that exercise can help you manage your fibromyalgia pain better because it helps your body release endorphins or natural pain killers. Furthermore, exercise increases the blood flow to your muscles to help you get rid of pain. Most importantly, as you exercise you will get stronger!
Why not prove this theory and get on Lose It! You can track your daily caloric intake as well as all the exercises you do that will instantly take those calories off. And- everything is labeled in the exercise section even those calories burned for housework! If you have a smart phone, download Lose It from your app center and with a push of an icon you can label all your foods and exercise for the day.
Other Stratagies for Success for Fibro Weight Loss
Eat a High-protein, Low-carbohydrate Diet - Focus on good proteins like lean meats, eggs, dairy products, tofu, soy meat substitutes and legumes. Limit carbohydrate intake to vegetables and fresh fruits. Include
good fats, such as plant oils, fish oils, almonds and avocados. If you need a sweetener, use a natural sweetener like Stevia or Xylitol. Avoid sugar and other sweets, breads and pastas, rice, potatoes, partially hydrogenated oils, carbonated drinks, and alcohol except in moderation.
Eat Proteins First - Never eat carbohydrates even good carbs by themselves. Always eat a protein first. When you eat a protein first, the protein digestive enzymes are activated, which then slows the absorption of
carbohydrates.
Eat Until You’re Full - At meals, eat until you’re full, but not stuffed. Eat slowly, chewing your food well. You should eat five or six times a day. It can be three regular meals and two small snacks, three small
meals and two larger snacks, or five small meals. Experiment and see what works best for you. If you have irritable bowel syndrome, you may find that you do better eating small portions more frequently.
Give Yourself a Break - Follow this diet strictly Monday through Friday, then allow yourself to splurge a little on the weekends. Knowing you can indulge a little on weekends should make it easier to stick to
the diet through the week.
Don't let fibromyalgia take control of you. Get on board and enter your daily food groups and see what you're eating that may be allowing excess pounds to grow. As always, before starting any new diet or exercise program, it is always a good idea to check with your doctor. You might also want to talk with your doctor about testing you for things like thyroid, yeast or fungal overgrowth (Candida), hypoglycemia, and hormone deficiencies, since these things can also contribute to weight gain.
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