Losing Weight With Fibromyalgia

Fibromyalgia is a condition that causes widespread pain, fatigue, problems with memory and many other symptoms. These symptoms can make staying active difficult, and some of the medications used to treat fibromyalgia may cause weight gain as a side effect. However if you are overweight, losing those extra pounds will help because excess weight places stress on painful joints. Given the complexity of this condition, before starting on a weight-loss plan to help fibromyalgia symptoms, check with a health-care provider.

Step 1

Start with isometric exercises. Exercising to burn calories off is an essential component of an overall weight-loss program. However, fibromyalgia can make exercise challenging. The key is to start off slowly and gradually work up to a higher intensity. The National Fibromyalgia Association, suggests starting with isometric exercises and using pillows as props to support painful joints. Isometric exercise can help build lean muscle mass and since muscle requires more calories to survive than fat does, increasing muscle mass can speed up metabolism. Since isometric exercises involve minimal movement, they protect the joints while still improving muscle endurance. As the muscles get stronger, resistance exercises that encourage full range of motion can slowly be added in. Speak with a physical therapist who can design an isometric program based on personal needs and abilities.

Step 2

Exercise in the water. Exercising in warm water can take pressure off painful joints and relax tight muscles so that exercise can be vigorous enough to cause weight loss. In fact, exercising in a warm pool may decrease fibromyalgia symptoms and improve quality of life, according to the Arthritis Foundation. Look for pools that are heated to about 83 degrees Fahrenheit and if you are taking a class, find one offered through the Arthritis Foundation. Water exercise can involve walking in the shallow end or wearing a flotation device for a deep-water workout.

Step 3

Cut out refined grains and sugar. Grains that are refined, such as white bread and rice, white potatoes, baked goods, cookies and high-sugar foods, are linked to an increased risk of obesity. Limiting intake of such foods can aid weight-loss efforts. In addition, according to the National Fibromyalgia Research Association, these same foods tend to exacerbate fibromyalgia symptoms in some patients. Cutting out refined grains can help cut calories from the daily diet and may help ease symptoms so exercise is more tolerable. It is also helpful to have a diet high in lightly cooked fruits and vegetables, which are low in calories. For protein, go for lean fish and poultry, and use whole grains to meet daily carbohydrate needs.

Step 4

Watch overall calorie intake. Since 1 lb. is equal to 3,500 calories to lose 1 to 2 lbs. per week, a 500 to 1,000 daily caloric deficit must be created. A physician or registered dietitian can make recommendations on how many calories you should eat each day to support weight loss. Eating a well-balanced, calorie-controlled diet will not only support weight loss but will also help people with fibromyalgia have more energy and avoid weight-related health problems, states the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

Tips and Warnings

Every patient responds to exercise and dietary changes differently. It may take a trial-and-error period to find the plan that works for you.
Stop any exercise that makes symptoms worse. Work at a level that feels challenging but does not exacerbate fatigue or pain.