Losing Weight With Lipedema:
Here Are My Top 10 Fitness Tips For Lipedema Weight Loss
Written By Guest Contributor: Asmaa Hammad
Despite the fact that Lipedema fat doesn’t respond to traditional weight loss methods, it is possible to achieve better fitness level and lose some weight in the process. Those suffering from Lipedema can control their symptoms, manage inflammation, and lose some weight in the process. Dieting and exercise helps to control and manage the progression of Lipedema, so weight management is critical to keeping the disease in check. Of course, tumescent liposuction can be a beneficial treatment for painful Lipedema fat removal, but what if surgery is not an option for you at the moment? This article will go through the ten best Fitness Tips to Lose Weight with Lipedema, as well as pain management tips to help you get started toward a healthier, more active life! Once you’re finished, you can check out my helpful e-book for more weight loss tips, “Lip Lady Fab’s 5 Step Guide to Loving Your Legs After a Lipedema Diagnosis!“
Going Gluten Free:
According to celiac.com, gluten is a substance found in wheat, barley, rye, and triticale. Gluten helps food maintain their shape and their elasticity. Gluten is found in cereals, baked goods, salad dressings, sauces, beers, and pasta. Furthermore, according to paleo leap, gluten is highly inflammatory in 80% of the population. Since lipedema has an inflammatory component, it is highly advised that those suffering from lipedema go gluten free to reduce the inflammation in their legs. Going gluten free can also help you lose weight since you will be focusing on foods that are more natural.
The Paleo diet:
The paleo diet is all the rage these days among athletes and those suffering from chronic conditions, but what is the paleo diet and why is it so good for those suffering with Lipedema? According to nomnompaleo.com, the paleo diet is based on the notion that for the best health, people should eat whole, unprocessed foods. Foods that are acceptable on the paleo diet are: grass-fed meat (research shows that grass-fed meats have a higher range of omega 3 fatty acids), free range chicken, eggs, organic fruits and vegetables (if you can afford organic), good fats, such as olive, avocado, and coconut oils, nuts, and seeds. The paleo diet avoids dairy, processed foods, gluten, grains, white potatoes, flour, and legumes. Research shows that the paleo diet is good for those with Lipedema because Lipedema has an inflammatory component and the paleo diet is an anti-inflammatory eating plan.
The RAD Diet stands for Rare Adipose Disorder, which Lipedema falls under. The RAD Diet was created by Dr. Karen Herbst, (an adipose tissue disorder specialist), who advocates “lower consumption of pasteurized dairy products, animal proteins, fats, simple sugars, flour,” and avoiding foods that have preservatives and chemicals. Also, lower salt intake, and rest the gut every once in a while by drinking a liquid based diet, such as stews, smoothies, and fresh juices. The RAD diet has a lot of the same principles as the paleo diet, but there is some variation. For example, the paleo diet believes in high fat, whereas RAD believes in reducing fat intake. There is no one right diet for everyone since everyone is unique and different. It really depends on individual preference.
Manual Lymphatic Drainage (MLD):
According to curelipedema.org, MLD is a type of gentle massage that is encouraged to drain the lymphatic system. The lymphatic system is a network of tissues responsible for expelling toxins out of our body. MLD can help reduce pain and prevent fibrosis, which is scarring of healthy tissue. MLD therapy has shown to be beneficial for those suffering from lipedema since it reduces swelling of the legs and alleviates pain. You can also try a dry brush to encourage your lymphatic flow from home.
Swimming is a low impact exercise and water exercises are beneficial to those with Lipedema since the main complaint of lipedema is pain, especially while attempting exercises. Water exercises strengthen muscles and stimulate the lymphatic system. It also takes the pressure off of the joints and is a proven stress reliever.
Compression garments are beneficial to those with Lipedema. According to the Fat Disorders Research Society (FDRS), compression has multiple benefits, which are: the slow of fat cell growth, improves lymphatic flow, pain reduction, helps legs feel less heavy, and can help from lipedema advancing to the next stage. Make sure to educate yourself on the different types of compression and get your legs and arms measured, so compression is both comfortable and fits you properly. We love these BioFlect garments because they are easier to put on than most graduated compression and great for beginners.
Editor’s note: If nothing else, wearing sports compression during the day, during exercise, and when you fly on an airplane is an easy and beneficial way to treat your legs well and prevent Lipedema progression.
Cutting out food sensitivities/intolerances:
Since lipedema has an inflammatory component, eliminating food sensitivities and intolerances will prove to be beneficial. According to FDRS, inflammation is an immune system response resulting in heat, swelling, pain, or loss of function. Getting a food sensitivity test is beneficial because there may be hidden food intolerances that are causing inflammation of the body.
Lipedema sufferers have been told to exercise and to move as much as they can. Walking is one of the best exercises for lipedema because it is low impact and stimulates the lymphatic system. Current research recommends taking 10,000 steps a day, which is equivalent to walking five miles. This does not have to be done all at once. Some ways to get more steps are parking farther, taking the stairs (if it isn’t too painful), going to the park and walking a trail, or even going to the mall to enjoy a stroll.
If you are suffering pain from cardio exercises, then try weight lifting. The more muscle tone you have, the easier it is to burn fat. Start off by lifting light with some 10 pound dumbells and work your way up to heavier weights. Exercise helps control lipedema from progressing to advanced stages, so any little thing you can do helps.
Editor’s note: Huffington Post recently shared some amazing fitness tips from some of the most sought-after plus-size fitness experts. Be sure to stretch before and after, and ask a trainer for advice on good form to avoid injuries, or maybe strike up a convo with that hot guy at the gym! Potassium in your diet or supplements, and Epsom salt baths, help relieve muscle soreness when you are just starting out!
Supplements like Selenium, Butchers Broom, and Black Seed have been shown to improve lymphatic flow. According to the Journal of Alternative and Integrative Medicine, selenium and butchers broom were shown to improve pain and swelling for those suffering with Lipedema. According to greenmedinfo.com, black seed is “the cure for everything, except for death.” Black seed is anti-inflammatory, analgesic (painkiller), and antioxidant, among other factors. Black Seed comes in capsule form, oil, and seeds. It depends on how the individual wants to take it. The use of these supplements have been beneficial to those suffering from Lipedema.
Ladies and gentlemen, these are the ten best fitness and nutrition tips to control Lipedema and lose weight in the process.
Have you tried any of the above mentioned or have any of your own tips? Comment below.
Want more details on how I lost weight with Lipedema?
Learn how I got started loving my legs after I found out I had Lipedema. I share how I lost 45 lbs, my experience with liposuction and how I got insurance to reimburse me thousands in medical expenses!
Download my e-book, “Lip Lady Fab’s Guide to Loving Your Legs After a Lipedema Diagnosis“
Here’s a list of more helpful sources:
What is gluten?
11 Ways Gluten and Wheat Can Damage Your Health
What’s the Paleo Diet?
Lymphatic System: Facts, Functions, and Diseases
Manual Lymphatic Drainage
Water Magic: Get fit and soothe your symptoms with a water workout.
Control and Exercise
Black Seed-‘The Remedy for Everything but Death’
Butcher’s Broom and Selenium Improve Lipedema: A Retrospective Case Study