Fibromyalgia weight loss – how you can achieve it

Here I am sharing more in-depth about me and my weight loss whilst suffering from fibromyalgia to share my experiences and tips with you. Whilst I know everyone is different I also hope that my experiences help.

What is fibromyalgia?

Fibromyalgia is a long-term condition causing fatigue and pain all over the body. People with fibromyalgia often report that it feels very similar to when you have flu in the way that your whole body feels stiff and aches. Other symptoms of fibromyalgia include difficulty sleeping, irregular sleep patterns and memory and concentration difficulties. This is often called fibro-fog.

Extreme tiredness, pain and increased sensitivity to pain are there daily and fibromyalgia can really affect your life. In my experience they vary in severity, some days it is horrendous and others it is almost not there. Often people with fibromyalgia also suffer from IBS (irritable bowel syndrome), headaches and other issues. I have not had too many issues with this.

How is fibromyalgia treated?

There are a number of ways you can treat fibromyalgia including CBT (cognitive behavioural therapy), antidepressants, painkillers, physical therapists and relaxation techniques.

The treatment options you are given will often vary depending on the severity of your symptoms and the specific symptoms you are finding most troublesome.

Exercise is commonly recommended as important to reduce pain. It doesn’t have to be painful to exercise, there are some great exercises that won’t hurt as much, for example, swimming.

Managing Fibromyalgia with diet

Managing fibromyalgia symptoms can be significantly influenced by dietary choices. Here are some dietary approaches that have shown they can improve symptoms:

• Mediterranean Diet: This diet is rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. It is known for its anti-inflammatory properties, which can help reduce fibromyalgia symptoms.
• Low-Calorie Diet: Weight loss using any low calorie diet such as calorie counting, Slimming World, Weight Watchers etc can help improve fibromyalgia symptoms. A low-calorie diet focusing on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains can be beneficial.
• Low FODMAP Diet: This diet excludes certain carbohydrates that can cause digestive issues. It includes most meats, rice, some fruits and vegetables, and limited dairy products. It is highly anti-inflammatory and can help manage symptoms.

Foods to Include

The following foods are said to help, there is no guarantee of course but does it do any harm trying?

• Proteins: Salmon, eggs, chickpeas, Greek yogurt
• Fruits: Bananas, oranges, apples, grapes, blueberries, strawberries, blackberries, tomatoes, avocado
• Vegetables: Spinach, kale, courgette, cauliflower, broccoli, cabbage, peppers, cucumber, carrots
• Carbs: Sweet potatoes, brown rice
• Honey
• Fats: Olive oil, coconut oil
• Herbs and Spices: Turmeric, ginger, cinnamon, rosemary, garlic, cloves

Foods to Avoid

Again there is no guarantee that avoiding these will help, but worth a try!

Empty Calories: Chips, biscuits, cakes, ice cream, sugary drinks, added sugars, and added fats

Pro-inflammatory Foods: Highly processed foods, refined carbs, fast food, and processed vegetable oils like soybean oil or corn oil

Fibromyalgia symptoms, my experience

Back in early 2013 I had been in pain for about 9 months and getting more and more fatigued. It got to the point that it changed my life. I was physically and mentally so exhausted.

After just a trip in the car to get to a small supermarket shop, I would sleep for a few hours. Little did I realise this was fibromyalgia.

Every day I was in pain and nothing the doctor had given me had helped. My whole body hurt from the minute I woke up to the minute I went to bed. All movements hurt and I felt like I was falling apart.

Getting a fibromyalgia diagnosis?

My G.P. referred me to the rheumatologist at the hospital. They did a few tests to rule out some other conditions and then diagnosed me with fibromyalgia and chronic fatigue. A diagnosis meant I knew what was wrong but it doesn’t make it go away, does it?!

My weight gain

Fibromyalgia can really start to have an effect on your mental health. I was depressed and morbidly obese on the body mass index at the same time.

Due to this I really felt like my life was over. I couldn’t do much because of the pain and I felt so useless so it spiralled and my depression deepened.

As I have spoken about before, I also was in an abusive relationship and that of course doesn’t help things mentally either. My life was going downhill and I felt like nothing could improve it.

When you gain weight it can be so disheartening and when it feels like your health is causing that it feels even worse. Remember too when you exercise you can often gain weight instead of losing initially, don’t worry this won’t last.

My weight loss

In January 2014 I joined Slimming World. I was in the position where just going to my Slimming World group some days would wear me out for the rest of the day. This did not put me off though, I was determined to do it.

I went out on a few walks with others from the group and despite being in agony I was adamant I was going to shift this excess weight. Luckily, with the weather and other commitments, the walks were few and far between and I had plenty of rest in between.

You can also (in the US) get a service dog for fibromyalgia for added support which sounds like a great idea. It isn’t something they do yet in the UK but I wonder if it will be in a few years or so. I am not sure what they would do to help with a condition like fibromyalgia, does anyone know?

As the weight was dropping off me I started to notice an improvement in the pain, not much but a bit, slowly. At first, I wasn’t sure if it was just a good week.

I hardly did any exercise during my dieting journey partly due to my fibromyalgia and chronic fatigue and partly due to being bone idle! Honestly I just never really liked the idea of exercise or physical activity, even at school!

Does weight loss help fibromyalgia?

With fibromyalgia and chronic fatigue, you can have good and bad weeks so I didn’t want to pin my hopes on an improvement too soon but there definitely seemed some improvements.

I was able to go out for longer and the pain seemed more bearable. It hadn’t gone away but it felt like there was some improvement.

My target story, how it went away for a while

As I got closer and closer to my target weight I noticed there definitely had been an improvement. Whilst I still had pain and fatigue I felt I could cope with it much more than I had previously.

I felt happier too, my life had improved a lot. In my journey to target I had left the abusive relationship, met my new man, Stuart, and felt happier with my body in general. I definitely had a better quality of life.

Moving forward

At my target, I wouldn’t say my fibromyalgia and chronic fatigue had gone by a long shot, but it had really become much milder. I could cope with the problems I had with it much better.

I trained for and ran a half marathon (The Great North Run) in a time I was proud of, 2hrs 24 mins! These conditions were in the background now, something I had but that I could manage happily.

An update a few years on

As you know I have gained some weight again. I have noticed the difference in my confidence because of this. I have also noticed the difference in my Fibromyalgia and Chronic Fatigue. It has got worse again. I am not saying for everyone there is a link but for me gaining weight seems to have made it worse again. This is one of the many reasons I am determined to lose weight and get back to where I was.

Some people may say was too slim but for me, I was happy and well, both physically and mentally. So, for me, that is where I want to be again. Recently I have been so tired and sore again, the fatigue gets the better of me and the pain is definitely not where it initially was but is very close at times.

I have done this to myself and I have made my bed so I will have to lie in it. That said, I am not lying in it for long. I am working on getting back to the place I was well and coped with the symptoms I had. That was a happy place for me so I want to get there again. I loved running and being able to go the Great North Run, The Mansfield 10K etc and definitely want to be in a place where I can again!

Can you lose weight with fibromyalgia?

For me, my weight definitely has an impact on my symptoms, whilst it didn’t go away completely even when I was a size 6-8 it was so much more manageable.

I lost weight with fibromyalgia by doing it carefully with a healthy diet, some exercise, and not pushing myself too far. I know that not everyone will find this but so many people are surprised when I say I have fibromyalgia and chronic fatigue because I have run a half marathon.

Some people may not be able to achieve this but it sure has to be worth a try! Everyone with these conditions is different but some women with fibromyalgia do find that the pain is eased by losing weight. I know my weight has a huge impact on my symptoms.

Not only that but my ability to do things on a day-to-day basis and exercise like running!

Fibromyalgia, weight loss and depression are all linked

I will always have these conditions they won’t ever go away. I know for me one way of managing my symptoms is by keeping my weight down. Another aspect that seems to make a bit of a difference is the more depressed I am the more I struggle with the symptoms too.

Am I saying if you lose weight your symptoms will go? Of course not, I am just sharing my experiences and being as honest and relatable as I can and telling you how mine improved a lot but never went completely.

Emotional and Psychological Impact diet with fibromyalgia

Managing weight with fibromyalgia is not just a physical challenge but also an emotional and psychological one. Many individuals with fibromyalgia report feeling overwhelmed and discouraged by their condition, which can complicate weight management efforts. Considering your support systems could make all the difference.

Finding healthcare providers who understand fibromyalgia and can offer compassionate, knowledgeable support is vital. Addressing mental health issues such as depression and anxiety is also really important. Therapy, support groups, and counselling can provide emotional support but don’t underestimate the benefit of talking with friends and family too. Joining support groups, either in-person or online, can help you share experiences with others in a similar position too.

Does fibromyalgia medication cause weight loss or does fibromyalgia medication cause weight gain?

Everyone is different and reacts differently to different medications but the best thing you can do is to talk to your doctor and ask for their advice. Some medications do have the side effect of making you hungry.

If a medication affects your appetite you can still lose weight by eating the healthier choices when you are feeling hungry.

Believe in yourself and you can achieve it if that is what you want. There is no magic cure unfortunately but you can beat the weight and be as healthy as possible with the right support.

Fibromyalgia and exercise

It is completely possible to exercise with fibromyalgia but it is all about starting slowly and building up.

Whilst you could start a fitness routine and exercise every day for a week it would do you no benefit in the long term. I have another article full of fibromyalgia exercise tips to help you.

Exercises often Recommended for Fibromyalgia

Exercise can be challenging for fibromyalgia patients due to exercise intolerance, but it is crucial for managing symptoms. Here are some gentle exercises that can be beneficial:

• Warm-Water Exercises: Exercising in warm water can reduce the strain on muscles and joints, making it easier to move without pain. Aquafit and similar classes could help.
• Yoga: Yoga helps improve flexibility, strength, and relaxation. It can be adapted to suit individual capabilities.
• Tai Chi: This gentle martial art focuses on slow, controlled movements and deep breathing, which can help reduce pain and improve balance.
• Qigong: Similar to tai chi, qigong involves gentle movements and breathing exercises that promote relaxation and pain relief.
• Pilates: Pilates focuses on core strength and flexibility, which can help improve overall physical function.

More about me and my journey

Read more about my abusive relationship and how it affected my life.

If you want to read more about my depression and how open I am about it then pop here I have depression but its ok, ditch the stigma and Does losing weight help depression?

If you have found this helpful please do share it with your friends and family.

Sources:

https://www.verywellhealth.com/weight-loss-fibromyalgia-the-challenges-715789
https://www.medpagetoday.com/rheumatology/fibromyalgia/97464
https://www.webmd.com/fibromyalgia/fibromyalgia-and-diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9096511/
https://www.healthline.com/nutrition/fibromyalgia-diet-recipes

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