Hur man går ner i vikt när man har fibromyalgi

Att gå ner i vikt med fibromyalgi kan vara en kamp, ​​men det behöver inte vara det.

I USA är det minst fem miljoner vuxna som kämpar med den försvagande sjukdomen fibromyalgi. Många av dessa drabbade är också överviktiga eller feta.

Ofta är övervikt eller övervikt ett symptom på själva sjukdomen. Med andra ord, kronisk smärta, muskelvärk och stelhet förknippad med fibromyalgi gör det utmanande att förbli aktiv, och det kan vara svårt att köpa och förbereda hälsosamma måltider med dessa symtom också. Vissa människor blir till och med stressiga och äter mycket på grund av depression och andra känslomässiga symtom relaterade till sjukdomen.

Men om du kämpar med fibromyalgi är det viktigt att veta att du kan gå ner i vikt trots de symtom du står inför. Du behöver bara få rätt hjälp och anta rätt vanor. Denna steg-för-steg-guide hjälper dig att navigera i en hälsosam och effektiv viktminskningsplan samtidigt som du uppmärksammar och behandlar fibromyalgisymtom.

Bildresultat för att gå ner i vikt

Kom ihåg att du kan uppnå dina viktminskningsmål, även mot fibromyalgi.

Gå ner i vikt med fibromyalgi: steg-för-steg-guide

Innehåll


1. Behandla smärta så bra du kan
2. Behandla depression och emotionella symtom
3 . Få hjälp för trötthet, sömnlöshet och andra sömnproblem
4. Lär dig att äta hälsosamt för att minska symtomen
5. Börja skära kalorier för att förlora fett
6 . Börja träna långsamt
7 . Lär dig att hantera bakslag


Du kan gå ner i vikt med fibromyalgi


1. Behandla smärta så bra du kan

Smärta och trötthet är de två viktigaste sakerna som kommer att hindra dig från din viktminskning, och smärtan måste behandlas först eftersom det ofta kan vara orsaken till ytterligare trötthet. Det finns flera sätt att behandla fibromyalgi smärta.

Kom först ihåg att det är bäst att behandla smärta med lösningar utan medicinering. Sjukgymnastik och massage kan göra underverk för många drabbade. Det kan stärka dina muskler och öka ditt rörelsesortiment. Din fysioterapeut kan också lära dig några självmasseringsmetoder.

Nästa, överväga att prova biofeedback. Detta är en process som hjälper dig att kontrollera och kontrollera funktionerna i din egen kropp. Det är ett lärt förfarande som visar hur du märker förändringar i hjärtfrekvens, andning och smärtnivåer i kroppen för att minska muskelspänningen och smärta på egen hand.

Akupunktur är ett annat alternativ för att förbättra smärta. Denna procedur kan förbättra blodflödet och förändra nivåerna av neurotransmittorer i din hjärna.

Slutligen, om du inte redan har gjort det, prata med en pålitlig läkare om dina alternativ. Beroende på smärtnivåer kan de förskriva mediciner för att minska symtomen. Se bara till att alltid följa din läkares riktlinjer. Vissa mediciner kan endast tas på natten, när du kommer in på natten på grund av tillhörande symtom.

2. Behandla depression och emotionella symtom

Depression är ett vanligt symptom på fibromyalgi. Detta beror ofta på att patienter känner sig skyldiga för att vara så inaktiva och i ständig smärta. Att hantera depression, ångest och andra psykiska och emotionella symtom är viktigt innan man går vidare till andra steg för att gå ner i vikt, eftersom dessa symtom ofta kan förhindra att patienter försöker äta rätt och träna för att gå ner i vikt.

För det första kommer många personer med fibromyalgi att dra nytta av kognitiv beteendeterapi eller CBT. Denna form av terapi hjälper patienter att identifiera dysfunktionella tankemönster och utveckla nya rutiner och tekniker som kan hantera negativa tankar.

Meditation är ett annat sätt att lugna sinnet och släppa stress och ångest. Ett racing sinne, konstant negativa tankar och andra icke-produktiva tankemönster är ofta resultatet av vår racingvärld. Meditation och daglig uppmärksamhet kan hjälpa dig att sakta ner och rensa huvudet.

I vissa fall kan antidepressiva förskrivas för att minska depression och öka hormonet, serotonin. Många av dessa depressionbehandlingar kan också hjälpa till med smärta.

3. Få hjälp för trötthet, sömnlöshet och andra sömnproblem

Kronisk trötthet och andra sömnproblem är också förknippade med fibromyalgi. Många av åtgärderna mot smärta och depression bör hjälpa till med trötthet, men problemet är att trötthet ofta kan hindra människor från att engagera sig i dessa vanor eftersom de är för trötta.

Därför är det så viktigt att behandla trötthet, och sättet att göra det är att börja långsamt och arbeta i små steg. Om du vill meditera, försök att göra det bara 5 minuter åt gången. Om du vill prova några självmasseringstekniker, gör det bara några minuter istället för att försöka göra dem under en timme.

Att behandla trötthet kan hjälpa dig att behandla andra symtom på fibromyalgi, men att behandla andra symtom på fibromyalgi kommer också att hjälpa dig att behandla trötthet. Med andra ord måste du göra allt på samma gång och du börjar se framsteg på alla områden. Nyckeln är att gå långsamt. 

4. Lär dig att äta hälsosamt för att minska symtomen

Att äta en hälsosam och näringsrik kost är ett av de bästa sätten att minska fibromyalgisymtom. Många gånger är smärtsymtom till exempel relaterade till inflammation, och inflammation påverkas starkt av maten du äter. Skräpmat tenderar också att få alla att känna sig dåliga, så ju tidigare du kan bli av med dem, desto bättre. 

Kom först ihåg att grönsaker och frukt bör utgöra huvuddelen av din kost. Mager kött som kyckling och kalkonbröst och fisk kan också ätas i måttligt omfattning. Om du är vegetarian kan du försöka äta fler bönor och nötter eller äta ägg om de ingår i din diet. Förutom magert kött, frukt och grönsaker, fokusera på hela korn. 

Dessa kommer att hålla dig full längre och hjälper dig med matsmältningen. Du bör också dricka minst åtta åtta uns glas vatten varje dag. Att hålla sig hydratiserad är ett bra sätt att hantera trötthet. Tala slutligen med din läkare om kosttillskott. Ibland kan en brist på vitamin D eller brist på B-vitaminer bidra till kronisk trötthet. 

5. Börja skära kalorier för att förlora fett. 

Du har börjat äta sunt och denna förändring har antagligen redan gjort några positiva förändringar i din vikt. Nu är det dags att ta kontroll över kaloriintaget. För att gå ner i vikt ordentligt med en hälsosam takt måste du skära ut cirka 500 kalorier från din diet varje dag. 

Men för att veta vad ditt målkaloriintag ska vara måste du först veta hur många kalorier du förbränner regelbundet. Detta nummer kallas din AMR eller aktiv metabolismhastighet. Du kan beräkna detta nummer genom att hitta en AMR-kalkylator online som tar hänsyn till ditt kön, ålder, höjd och aktivitetsnivå. 

Dra 500 kalorier från din AMR, och detta bör vara ditt dagliga kaloriintag. Att minska din diet med 500 kalorier per dag hjälper dig att förlora minst en till två kilo per vecka. Kom också ihåg att det går bra att gå ner i vikt långsamt. 

I själva verket är detta den bästa typen eftersom det är lättare att underhålla än snabb viktminskning. Och när du har fibromyalgi kommer du inte att gå ner i vikt snabbt. Det är bra att inse detta så snart som möjligt och förbereda dig för långsam till måttlig utveckling så att du inte blir besviken när fettet inte smälter över natten.

6. Börja träna långsamt

Träningen bör påbörjas långsamt. Dyk inte i en träningsrutin om tre timmar om dagen eftersom den inte kommer att vara hållbar. 

Många personer med fibromyalgi tycker att långsam fysisk träning som tai chi, yoga, lätt Pilates och simning är de bästa träningstyperna eftersom de är skonsamma mot muskler och leder. En annan sak att tänka på är att du inte behöver ha samma nivå av träningsintensitet varje dag. 

Eftersom det finns “goda dagar” och “dåliga dagar” med denna sjukdom är det viktigt att uppmärksamma hur du känner och mäter din träning i detta. Gör mer när din kropp tillåter det. 

Att vara stadigt är mycket viktigt, så om det är en dålig dag är det okej att backa, men försök att följa rörelserna. Även om du bara gör några få sträckor är det framsteg. Motion kommer att vara bra för att bränna extra kalorier och hjälpa dig gå ner i vikt, men det kommer också att vara bra för att minska smärta och depression. 

7. Lär dig hur du hanterar bakslag

Sist, men inte minst, är det viktigt att lära sig att hantera misslyckanden. Framgång är inte ett direkt skott till toppen. 

Omvänt är framgång ofta en slingrande väg som tar dig fram och tillbaka. Men om du inte kan lära dig att hantera backtracking kan du sluta ge upp principen om att sabotera din långsiktiga framgång. 

Att hantera motgångar inser att du bara är mänsklig och att du kommer att göra misstag. Var vänlig mot dig själv och håll ögonen på priset. 

Fortsätt inte knulla bara för att du gjorde ett misstag. Gör ditt misstag, förlåt dig själv för det och rör dig i en mer positiv riktning. Du kan gå ner i vikt med fibromyalgi. Gå ner i vikt när du har fibromyalgi kan tyckas omöjligt till en början. 

Överväldigande smärta och trötthet, tillsammans med alla andra försvagande symtom som följer med denna sjukdom, håller tillbaka tusentals män och kvinnor som till och med försöker gå ner i vikt. Men bara för att det kommer att bli en utmanande process betyder det inte att du kan.

Gå inte ner i vikt när du kämpar med fibromyalgi. Använd de sju stegen som beskrivs ovan, spåra dina resultat och kom ihåg att även långsam framsteg är bättre än ingenting alls. Med tiden kommer dina framgångar att samlas och du uppmuntras att fortsätta det värdefulla arbete du gör. Att förlora överskott av fett för att uppnå och upprätthålla en sund vikt är ett bra mål, och att göra alla saker som anges i den här guiden kommer bara att ge dig positiva fördelar. Börja med denna plan idag och hoppa på vägen till framgång. 

Dina viktminskningsmål är inom räckhåll; du måste bara nå och ta dem. Så vad hindrar dig från att gå ner i vikt med fibromyalgi? Berätta vad du fyller i kommentarerna. Att förlora överskott av fett för att uppnå och upprätthålla en sund vikt är ett bra mål, och att göra alla saker som anges i den här guiden kommer bara att ge dig positiva fördelar. 

Börja med denna plan idag och hoppa på vägen till framgång. Dina viktminskningsmål är inom räckhåll; du måste bara nå och ta dem. Så vad hindrar dig från att gå ner i vikt med fibromyalgi? Berätta vad du fyller i kommentarerna. Att förlora överskott av fett för att uppnå och upprätthålla en sund vikt är ett bra mål, och att göra alla saker som anges i den här guiden kommer bara att ge dig positiva fördelar. 

Börja med denna plan idag och hoppa på vägen till framgång. Dina viktminskningsmål är inom räckhåll; du måste bara nå och ta dem. Så vad hindrar dig från att gå ner i vikt med fibromyalgi? Berätta vad du fyller i kommentarerna.

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