How to Lose Weight with Endometriosis
If you’re struggling to lose weight with endometriosis, you’re not alone! Many endowarriors experience unwanted weight gain and have difficulty losing weight with endo. The exact reason why this happens is different for each person, but some reasons may include:
High estrogen levels can cause weight gain due to it’s role in insulin sensitivity, glucose & cholesterol metabolism.
Bloating and fluid retention can create endo belly, creating fluctuations in weight (this isn’t necessarily a true fat gain).
Medical management options for endometriosis, like hormonal birth control, can also cause weight gain.
Chronic inflammation can cause irregular eating patterns that contribute to insulin resistance, making weight loss harder.
If you’re an endowarrior, you might have questions like, “can I lose weight with endometriosis?” and “is it hard to lose weight with endometriosis?” I’m here to answer all of your questions and give you some tips on how to lose weight with endometriosis while being kind to your body.
Can I Lose Weight with Endometriosis?
The short answer is, yes, it is possible to lose weight when you have endo, but it isn’t always easy.
Here are a few obstacles you may encounter:
Large intestine microbiome imbalances
Changes in metabolism
Chronic cyclical pain
Poor sleep (fatigue and lower energy)
Inconsistent eating habits
Comorbidities (like PCOS, hypothyroidism, and insomnia)
Inconsistency with weight loss lifestyle adjustments due to ranging symptoms
Weight loss may or may not be top of mind as an endo sufferer, however, there’s no denying that putting on extra weight can contribute to worsening symptoms, as excess fatty tissue is a source of estrogen.
If you’re having trouble losing weight with endo, don’t feel discouraged! There are a number of different ways you can set yourself up for weight loss success.
Struggling to Lose Weight with Endometriosis? Try These Tips!
When you have endo, your health is always top-of-mind. Know that many other endobabes are also struggling to lose weight with endometriosis, but there are ways to work around it!
Learn how to lose weight with endometriosis with these healthy lifestyle habits:
Stay Hydrated by Drinking More Water
Drinking enough water and staying hydrated is so important for your body (in more ways than just weight loss!). Since the body can’t differentiate between hunger and thirst, drinking water throughout the day is essential to curb cravings. Don’t let dehydration contribute to poor food choices by aiming to have at least 10 cups of water daily.
Prioritize Moving Your Body Everyday
Moving your body is crucial for weight loss as it burns energy, but it’s especially beneficial for endo warriors! Not only does it help you lose weight, but it also improves blood flow, reduces inflammation in the body, and boosts your immune system.
Here are a few types of low-moderate intensity movement for endobabes:
Aerobic exercises – things like swimming and walking help with circulation, toning the body, and improving serotonin levels for a happy mood and good digestive health
Yoga –healing for the mind and body, yoga can also help improve quality of life and reduce pelvic pain
Strength training – benefits include bone health, core strength, and support for lower back pain
Move your body in a way that’s comfortable for you—any kind of movement will help as long as you stay consistent with it.
Limit the Amount of Fructose You Consume from Processed Sources
Processed sources of fructose like high fructose corn syrup found in sodas and candy, can affect insulin levels, making it more difficult to lose weight. Since 100 percent of fructose enters the liver, this causes an increase in insulin production (the fat storage hormone). Mitochondria in our body that we need for energy, fertility, killing inflammatory cells, and storage of calcium can also be damaged by processed forms of fructose.
Add More Resistant Starches to Your Diet
Increase your intake of resistant starches with gut-nourishing, lower energy yet filling food options. Compared to other carbs, they offer half the calories per gram and are beneficial for gut health and reducing inflammation! Incorporate delicious options such as overnight oats, green bananas, lentils, and cooked and cooled rice or potatoes into your meals regularly.
Stay Fuller Longer by Eating Fiber and Protein
Make fiber and protein a priority in your diet! Fiber helps your body feel full longer and has anti-inflammatory nutrition that helps to ease endo pain. Prioritize fiber from grains and veggies such as broccoli or green beans. Since your body burns more energy to digest protein, this is a terrific macronutrient to add to your weight loss diet! Incorporate high-quality, well-sourced animal and plant protein sources into your diet.
Focus Only on Minor Calorie Deficits
Trust me, you want to avoid rapid weight loss with endo! Create only minor calorie deficits daily of 100-200 kcal. With minor calorie deficits, your body won’t trigger a stress response, which happens often in those who reduce their kcal intake by too much. You'll start to notice fewer cravings and not feel as hungry with small deficits. It also helps to reduce symptoms of rapid weight loss and endo, such as fatigue, decreased energy, brittle hair and nails, and weakened immunity.
Weight Loss With Endo is Possible
Countless endobabes are struggling to lose weight with endometriosis—learning how to lose weight with endometriosis can be beneficial for your overall health if it’s a personal goal for you! Remember, you should consult your healthcare practitioner before making any lifestyle changes with endo. No two people with endo are alike, and everyone’s body is different. You want to make sure you choose healthy habits that work best for you and your body.
Are you looking for more ways to manage your endo and regain control of your life? As an endometriosis dietitian, I help endowarriors just like you with my 1:1 coaching and Endo Thrive Society Programs. Whether you’re looking for personalized one-on-one guidance or would rather work at a self-guided pace, I’m here to help you on your endo journey!