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How to Lose Weight with Sleep Apnea

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How to Lose Weight with Sleep Apnea

Postby LilyM » Mon Apr 11, 2011 5:17 pm

Hi, I'm a 21 year old female that was recently diagnosed with sleep apnea. Although I am not obese, I am slightly overweight and my doctor suggests that I lose weight to help. The thing is, I've been exercising (running, doing weights) for the last several months and have yet to lose a single pound! In fact, it's quite the opposite: I find myself still gaining weight. I've altered my eating habits to eat small meals throughout the day and avoid certain foods. Although I'm not nearly as tired during the day due to my CPAP machine, I find myself consistently hungry and unable to feel full. It has been very discouraging.

Are there any tips or suggestions that you have done that have helped you lose weight with sleep apnea, such as specific exercises or foods to take, etc? Thanks so much!
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Re: How to Lose Weight with Sleep Apnea

Postby Todzo » Tue Apr 12, 2011 3:01 pm

LilyM wrote:Hi, I'm a 21 year old female that was recently diagnosed with sleep apnea. Although I am not obese, I am slightly overweight and my doctor suggests that I lose weight to help. The thing is, I've been exercising (running, doing weights) for the last several months and have yet to lose a single pound! In fact, it's quite the opposite: I find myself still gaining weight. I've altered my eating habits to eat small meals throughout the day and avoid certain foods. Although I'm not nearly as tired during the day due to my CPAP machine, I find myself consistently hungry and unable to feel full. It has been very discouraging.

Are there any tips or suggestions that you have done that have helped you lose weight with sleep apnea, such as specific exercises or foods to take, etc? Thanks so much!


Hi LilyM!

This is my thought. It is not so much about eating the wrong things as it is about eating the things your body needs. Your body now has the O2 and restorative sleep it needs repair the damage done by the untreated OSA. So now it needs the raw materials.

I work with a dietitian. I think all those with OSA should. I can tell you that when I follow the simple "colors of the rainbow" and "at least half of what you eat veggies and fruits" rules I am not hungry, I feel better, and I get more done. Anymore, I do so most of the time.

By the way, I have been working with her for over a year. These changes do not come fast.

Have a great week!

Todzo
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CPAP since 2003 Respironics REMstar Auto A-flex with EncoreViewer and SleepyHead SW
Pulse oximeter CMS-50-F, night audio recorded via Audacity or Linux “sox”. Zeo.
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The best exercise, ETC

Postby jasacke » Mon Apr 25, 2011 10:44 am

The best exercise is the type that you'll do. Walking is the least painful, for me. Some people get a hobby like gardening. Or you could clean houses for old people, for pay or to do a good deed. Join a walking track, get a buddy, listen to music... what ever it takes.

I'd suggest reading a book about nutrition, esp the Pritikin diet. Including more vegetables and fruit and whole grains in your diet, eliminating saturated and trans fat and sugar are good ways to cut calories and to improve nutrition. Fix your own food and take it with...you'll eat better and save money.

Personally, I swear by beans, oatmeal, veggies, fish and lean protein.
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Postby AlmostDead » Mon Apr 25, 2011 11:11 am

I found when your OSA is properly treated, that losing weight on CPAP is a lot easier. Off CPAP, its very very difficult. I found that if the CPAP pressure is set correctly, it helps to burn weight off of you in your sleep if you diet and exercise regularly during the day. Also, you have more energy to work out and less fatigue, if your CPAP setup and pressure is correct that is.

AlmostDead
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Postby LaPopessa » Sun May 01, 2011 7:21 pm

For me, this site has really helped [Moderated. Link to blog deleted. Please refer to posting guidelines] - it's free and there is lots of good advice, plus if you work at keeping a record of what you eat, the site gives you a great idea of what is going wrong or right. For instance I didn't realize how much sodium I was getting (I don't use salt!) from foods, nor how many foods have sugar in them that you wouldn't guess.
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Postby CplDevilDog » Sun May 08, 2011 7:07 am

It's not uncommon for someone to lose very little weight in the first few months of a new exercise regimen, especially if it is your first time and/or if you are doing a lot of strength (weights) training. Muscle weighs more than fat and if you are building muscle and losing fat your weight should hover for a little while. If you are concerned have a dietitian or doctor perform a body fat composition test. By measuring your percent of body fat you can get a better idea of what is really happening. In the end the real results are in the mirror.
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Postby jojopuppyfish » Sun May 08, 2011 3:51 pm

I am obese and here are a few things that helped me:
1) Cut out of your diet all unnecessary sugar. Not just soft drinks. Apple juice. High fructose corn syrup that's in bread, ketchup, etc. Honey.
If there is sugar in milk, that's natural and don't worry about that.
2) Cut out alcohol
3) exericse: Minimum, walk at least 15 minutes every day. If you can do 30 minutes even better. Like me, I bet your daily life is mostly sitting around.
Remember farmers work the fields all day and that burns calories more evenly and is the best type of exerise than just doing nothing all day and then going out for an hr run.
But we don't have corn fields, so walking is a minimum, swimming is great, and so is biking.
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