Are sufferers of FMS really destined to live a life of being overweight?
Fibromyalgia weight loss impossible dream? No. Hard as hell? Yes! Now, given that I’ve made this statement, you may be seriously angry at me right now. In fact, I wouldn’t be surprised if you just cursed at me through the screen in front of you.
What makes us different from the average Sally who wants to shed those excess pounds? Well, for one:
Abnormal Brain Chemicals ~ hormone deficiencies that decrease metabolic function/increased sensitivity to insulin, which turns our bodies into ‘fat-making machines’
Decreased Sleep Time ~ inadequate amount of time in stage 4 ‘restorative sleep’ mode further decreases metabolism, and can create cravings for high carb/sugar processed foods.
Medications ~ so many of the meds that are available for FMS patients have the dreaded side effect of ‘weight gain’.
Okay, more than just ‘one’. Notice that I did not put ‘decreased’ activity here? Why? Simply put, how much you eat is far more impacting than how much you exercise. In fact, the ratio is approximately 80/20. This is great news for those of us with chronic illnesses!
I realize this is controversial. Look, I’m not saying don’t move if you can. What I am saying is, if you believe one of the impediments to weight loss is your inability to do cardio 5 x’s a week, maybe that’s not the case. However, we may be required to restrict our caloric intake even more than the average person. You will have to find that magic number for yourself....it is NOT IMPOSSIBLE to lose weight with Fibromyalgia! Click To Tweet
If you take in too few calories your body becomes even more efficient at storing fat, but too many calories will keep you at a maintaining weight. We need to diet ‘smarter not harder’. To reinvent a way of getting maximum nutrition with minimal calories that will satisfy our body and minds.
Fibromyalgia Weight Loss Impossible Dream? ~ 5 Changes That Make A Real Difference
Eat a high protein meal as your first meal of the day. Protein and healthy fat (olive oil/coconut oil) keep you full for hours after eating. Both are digested slowly, keeping your blood sugar levels steady and even over many hours.
DO NOT eat until you feel REAL hunger. Make yourself resist the urge to eat until your body gives you clear signals that it is time to eat. You may think this will cause you to want to eat too much, but by allowing the stomach to empty to a point where true hunger is felt, you will be able to correctly determine when you have eaten ‘just enough’.
Be a ‘MINDFUL EATER’. Be ‘aware’ in the act of eating. Pay close attention to the tastes/textures/smell of your food. In other words, take the time to actually ENJOY your meal. Take smaller bites, and chew slower.
Train yourself to STOP EATING just short of full. The point where you may have had enough, but you’re not sure. Simply give it 5 minutes. Set the plate away from you. If you still want more after 5 min, go ahead and eat more. Knowing that you can still eat, keeps you from that feeling of ‘deprivation’ that can play tricks with your mind, and sabotage your weight loss. This also prevents you from overeating, and missing the ‘satisfied’ stage.
Cut anything processed to 25%. Buy in season fresh fruits and vegetables. Make snacks & meals that you find delicious, but that are good for you. For instance; instead of ice cream I have a cup of whole fat vanilla yoghurt (Mountain High is my favorite!) with fresh fruit and a little granola, for breakfast I have ONE piece of toast (a hearty bread that’s dense and tasty so one slice satisfies, like Dave’s Killer Bread) along with a fresh vegetable omelet, I eat a handful of corn tortilla chips in small bites to satisfy the crunchy/salt craving instead of mindlessly eating potato chips, I forgo cheese on the burger and snag about 5 french fries from ‘D’s’ order instead of ordering a side for myself. Also NO SODA! If you like carbonated beverages try plain soda water with a lime/lemon wedge. (find whatever works for you!)
It takes purpose, creativity, and time. But, it is not IMPOSSIBLE to lose weight with Fibromyalgia. It’s the little changes that will make a huge difference over time. They will become something you can live with in the long-run, rather than just a short-term solution.
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