My Journey with Endometriosis and Weight Loss: How It’s Working for Me

 

How to Lose Weight with Endometriosis

Living with endometriosis is more than just a physical battle; it’s an emotional and mental challenge that can feel like it’s taking control of your life. If you’re like me, you know the frustration of trying to lose weight when your body seems to be working against you.

The pain, fatigue, and overwhelming emotional toll make it feel impossible to focus on weight loss. And even after finding a way to manage your pain, the amount of stress you experience in the process can make working out counter-productive. But through a lot of trial and error, I’ve discovered a few strategies that actually help.

Here’s what I’ve learned on my journey to manage my weight while dealing with endometriosis and how you can apply these tips to your own life.

Understanding Endometriosis and Weight Gain

Endometriosis isn’t just about the pain; it’s about how that pain disrupts everything else—your metabolism, your hormones, and even your mental health. When tissue similar to the uterine lining starts growing outside the uterus, it leads to inflammation and hormonal imbalances, both of which can contribute to weight gain. Add chronic pain and fatigue into the mix, and staying active and eating healthy becomes an uphill battle. It’s a tough cycle to break, but trust me, it’s not impossible.

Setting the Stage for Success: What You Need to Address Before Starting a Workout Routine

Before you can dive into a workout routine with endometriosis, there are a few key things you need to get in check. Trust me, I’ve been there—trying to push through pain, stress, and exhaustion, only to end up feeling worse. Here’s what I’ve learned needs to happen first:

1. Get Pain Levels Under Control with Vitamins and Diet

Pain is a constant companion with endometriosis, and it can make even the thought of exercising seem impossible. That’s why it’s crucial to start by getting your pain levels under control. Incorporate anti-inflammatory foods into your diet—think leafy greens, fatty fish, and nuts. These can help reduce the inflammation that contributes to both pain and weight gain. Additionally, consider supplements like omega-3s and turmeric, which are known for their anti-inflammatory properties. But remember, always check with your healthcare provider before adding anything new to your regimen.

For me, I didn’t start seeing real relief until I started taking a vitamin regimen, drinking chlorophyll water, and taking sea moss daily.

2. Manage Stress Levels and Cortisol

Stress is a sneaky culprit when it comes to weight gain, particularly with endometriosis. High-stress levels can lead to elevated cortisol, the hormone that signals your body to hold onto fat—especially around your midsection. Before you can effectively work out, it’s important to find ways to manage your stress. This could be through meditation, deep breathing exercises, or even just taking time each day to do something you love. By keeping cortisol levels in check, you’re setting yourself up for a more successful and sustainable fitness routine.

Breath work that lowers cortisol levels: Double-breathing has been proven to help lower stress levels. Starting and ending your day with just 5 minutes of breath work helped me maintain my stress levels. And if you don’t have a lot of time, this is a great place to start.

3. Tackle Chronic Inflammation

Chronic inflammation doesn’t just cause pain; it also slows down your metabolism, making weight loss feel like an uphill battle. Alongside your diet, make sure you’re staying hydrated and avoiding foods that trigger inflammation, like processed snacks and sugary treats. Keeping inflammation in check will not only make exercise more manageable but also help your body respond better to physical activity.

For me personally, giving up carbohydrates changed my energy level drastically! I know it is easier said than done. But, I soon realized how gluten, sugar, and processed foods made it harder for me to be the best version of myself.

4. Overcome Emotional Eating

Endometriosis can take a serious emotional toll, leading to stress eating and cravings for comfort foods. It’s something I’ve struggled with myself, especially when the pain and frustration become overwhelming.

Recognizing this pattern is the first step. Start by finding healthier ways to cope with the emotional aspects of endometriosis—whether that’s through journaling, talking to a friend, or practicing mindfulness. The goal is to break the cycle of emotional eating before it sabotages your weight loss efforts.

By addressing these foundational issues—pain management, stress levels, chronic inflammation, and emotional eating—you’ll be in a much better position to start a workout routine that works for your body, not against it.

How I Started Losing Weight with Endometriosis

Despite these challenges, I found that with a focused approach, I could start losing weight and feeling better. Here’s what worked for me:

1. Diet Adjustments for Endometriosis

The first thing I did was make some serious changes to my diet. Here’s what I focused on:

• Anti-Inflammatory Foods: I made it a point to include more leafy greens, fatty fish, berries, and nuts in my meals. These foods helped reduce inflammation, which in turn made weight loss easier.
• Avoiding Processed Foods: Cutting out processed foods and refined carbs was a game-changer. It significantly improved my energy levels and reduced bloating, making me feel lighter and more motivated.
• Balanced Meals: I started planning my meals to include a balance of proteins, healthy fats, and complex carbs. This helped me stay full longer and avoid unhealthy snacking.
• Staying Hydrated: Drinking plenty of water became non-negotiable. It not only supported my metabolism but also improved my overall well-being.
• Endometriosis-Friendly Foods: Incorporating lean meats, legumes, and whole grains helped manage my symptoms while supporting weight loss.

Rice Water & Endometriosis Weight Lose

I did recently try drinking the rice water in the morning to see if it would help with managing my weight, and it worked! I will saying I haven’t been consistent with it, but I was able to lose 5 pounds in 3 days. There is definitely some benefits to starting the day with warm rice water, and you can learn more about it, here.

2. Exercise That Worked with My Body

Exercise was tricky, but I found that with some adjustments, I could stay active without worsening my symptoms:

• Low-Impact Activities: Walking became my go-to exercise. On good days, I’d add in some yoga or swimming, which were gentle on my body but still effective.
• Consistency Over Intensity: Instead of pushing myself to do intense workouts sporadically, I focused on consistency. Even short, daily walks made a big difference over time.
• Listening to My Body: This was key. On days when my body was telling me to rest, I listened. I learned that pushing too hard could lead to flare-ups, which only set me back.

How to Start a Workout Journey with Endometriosis

The key with starting a workout regimen with endo is to get through 21 days of consistency before doing something intensive. It takes 21 days to start a new habit, and you want your body to know that moving your body is a normal action now. So before you choose a highly intensive workout, start with something that feels good when you do it.

For me, starting with 10,000 steps a day was perfect. I felt good when I accomplish it, and it started to re-engage muscles that wasn’t actively using.

Low-Impact Workouts to Do With Endometriosis

Here are a few other daily workout ideas to jumpstart your journey without stressing:

• 10,000 Steps a Day Challenge
• Daily Dead Hang
• 15 Minutes of Jump Roping
• 30 Minutes of Swimming/Water-Walk

3. Holistic Approaches to Support My Weight Loss

Beyond diet and exercise, I found that taking a holistic approach helped me manage both my endometriosis and my weight:

• Stress Management: Stress had a huge impact on my weight. Incorporating meditation and deep breathing exercises into my daily routine helped me manage stress better, which in turn supported my weight loss efforts.
• Prioritizing Sleep: Getting enough sleep was crucial. When I didn’t sleep well, my symptoms flared up, and my weight loss efforts stalled. So, I made sure to create a sleep-friendly environment and stick to a regular sleep schedule.
• Supplements: I explored supplements that supported gut health and reduced inflammation, like probiotics and omega-3s, but always consulted with my healthcare provider before trying anything new.

Managing Endometriosis Symptoms to Support Weight Loss

I found that managing my endometriosis symptoms played a significant role in my ability to lose weight:

• Pain Management: Managing pain through prescribed medications, physical therapy, and even alternative treatments like acupuncture made it easier to stay active and stick to my weight loss plan.
• Regular Medical Support: Keeping in close contact with my healthcare provider helped tailor my weight loss strategy to my specific needs, ensuring I wasn’t doing anything that could worsen my condition.
• Lifestyle Changes: I also made lifestyle changes, like reducing alcohol and cutting out smoking, which supported my overall health and weight loss journey.

WHat’s Next…

Losing weight with endometriosis isn’t easy, but it’s definitely possible. It requires patience, persistence, and a willingness to listen to your body. By focusing on anti-inflammatory foods, finding the right kind of exercise, and taking a holistic approach to health, I was able to make progress. And while every journey is different, I hope my experience can provide some guidance and encouragement on your own path to better health. Remember, you’re not alone in this, and every small step forward is a victory.

More Health and Wellness

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