Perder peso con fibromialgia puede ser una lucha, pero no tiene por qué serlo.
En los Estados Unidos, hay al menos cinco millones de adultos que luchan contra la enfermedad debilitante de la fibromialgia. Muchos de estos pacientes también tienen sobrepeso u obesidad.
A menudo, el sobrepeso u obesidad es un síntoma de la enfermedad en sí. En otras palabras, el dolor crónico, los dolores musculares y la rigidez asociada con la fibromialgia hacen que sea un desafío mantenerse activo, y puede ser difícil comprar y preparar comidas saludables con estos síntomas también. Algunos pacientes incluso enfatizan el hábito de comer y comer en exceso debido a la depresión y otros síntomas emocionales relacionados con la enfermedad.
Pero si lucha con la fibromialgia, es importante saber que puede perder peso a pesar de los síntomas que enfrenta. Solo necesita obtener la ayuda adecuada y adoptar los hábitos correctos. Esta guía paso a paso lo ayudará a navegar por un plan de pérdida de peso saludable y efectivo, al mismo tiempo que presta atención y trata los síntomas de la fibromialgia.
Recuerde que puede lograr sus objetivos de pérdida de peso incluso frente a la fibromialgia.
Pierda peso con fibromialgia: la guía paso a paso
1. Trate el dolor de la mejor manera posible
2. Trate la depresión y cualquier síntoma emocional
3. Obtenga ayuda para la fatiga, el insomnio y otros problemas del sueño
4. Aprenda a comer de manera saludable para reducir los síntomas
5. Comience to reduce calories to eliminate fat
6 Comience Hacer ejercicio lentamente
7. Aprenda a manejar los errores
que puede perder peso con fibromialgia
1. Trate el dolor de la mejor manera posible
Pain and fatigue will be the two biggest things that keep you from progressing in weight loss, and pain should be treated first, because it can often be the cause of additional fatigue. There are several ways to treat fibromyalgia pain.
First, remember that it is better to treat pain with non-drug solutions. Physiotherapy and massage can work wonders for many patients. It can strengthen your muscles and increase your range of motion. Your physiotherapist can also teach you some automation methods.
Then consider testing for 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 observe changes in heartbeat levels, breathing and pain in your body, in order to reduce muscle tension and pain on your own.
Acupuncture is another option for improving pain. This procedure can improve blood flow and change the levels of neurotransmitters in the brain.
Finally, if you have not already done so, talk to a respectable doctor about your options. Depending on their pain levels, they may prescribe medications to reduce symptoms. Just be sure to follow your doctor’s instructions. Some medications can only be taken at night because it is at night due to the associated symptoms.
2. Treat depression and any emotional symptoms
Depression is a common symptom of fibromyalgia. This is because patients feel guilty for being so inactive and constantly in pain. It is essential to treat depression, anxiety and other mental and emotional symptoms before moving on to the other stages of weight loss because these symptoms often prevent patients from eating properly and exercising for weight loss.
Firstly, many people suffering from fibromyalgia will benefit from cognitive-behavioral therapy or CBT. This form of therapy helps patients identify dysfunctional patterns of thinking 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 career mind, constant negative thoughts and other patterns of unproductive thoughts 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 for fatigue, insomnia and other sleep problems
Chronic fatigue and other sleep problems are also associated with fibromyalgia. Many remedies for pain and depression should help with fatigue, but the problem is that fatigue can often lead individuals to not 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 slowly and work in small increments. If you want to meditate, try to do it for only 5 minutes at a time. If you want to try some self massage techniques, simply do one for a few minutes, instead of trying to do them over an hour.
Treating fatigue can 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 begin to see progress in all areas. The key is to go slowly.
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, the symptoms of pain are related to inflammation, for example, and the inflammation is heavily influenced by the foods you ingest. In addition, junk foods tend to make someone feel bad, so the sooner you can cut them off, the better.
First, remember that vegetables and fruits should make up most 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, they are concentrated in whole grains. These will keep you fuller for longer and help in digestion. You should also drink at least eight glasses of water a day. Just getting hydrated is a great way to treat fatigue.
Finally, talk to your doctor about dietary supplements. Sometimes, lack of vitamin D or lack of B-complex vitamins may contribute to chronic fatigue.
5. Start cutting calories to decrease fat
You started to eat healthy, and that change has probably already made some positive changes in your weight. Now it is time to control your caloric intake.
In order to lose weight properly at a healthy rate, you need to cut about 500 calories from your diet every day. But to know what your caloric intake should be, first you need to know how many calories you burn regularly. This number is called AMR or active metabolic rate. You can calculate that number by finding an AMR online 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 kilos per week.
Also remember that slow weight loss is okay. Actually, this is the best type, because it is easier to maintain than rapid weight loss. And when you have fibromyalgia, you will not have fast weight loss. Perceiving this as fast as possible and preparing for slow to moderate progress is good so that you will not be disappointed when the fat does not melt overnight.
6. Start exercising slowly
Exercise should start slowly. Do not immerse yourself in an exercise routine three hours a day, because it will not be sustainable. Many people who suffer from fibromyalgia believe that slow physical exercise such as tai chi, yoga, light Pilates and swimming are the best types of exercise because they are gentle on your 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 look at how you feel and measure your exercise on that. Do more when your body allows.
It is more important to stay constant, so if it is a bad day, it is okay to go back, but try to keep going. Even if you do some stretching, it is 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 to deal with setbacks
Last but not least, it is important to learn how to deal with flaws. Success is not a direct shot to the top. Conversely, success is often a winding road that takes you back and forth. If you can not learn to cope with kicking sometimes, however, you may end up giving up early sabotaging your long-term success.
Dealing with setbacks is perceiving that you are only human and making mistakes. Be gentle with yourself and keep an eye on the prize. Do not continue to spoil just because you made a mistake. Perceive 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. Disabling pain and fatigue, along with all the other debilitating symptoms that accompany this disease, keep thousands of men and women back, even trying to lose weight.
But just because it’s going to be a challenging process does not mean you can not lose weight when you struggle with fibromyalgia. Use the seven steps described above, follow 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 maintaining a healthy weight is a good goal, and doing all the things listed in this guide will only bring positive benefits to 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 out and grab them.