The Best Way to Lose Weight With Fibromyalgia is to,

While Exercising With Fibromyalgia,

  • After the broom makes your waists smaller,
  • Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.

Its very important that you patiently & honestly access your own pain tolerance levels before you increase your exercise intensity to lose weight faster because…

Doing too much too soon will only leave you very sore and frustrated unable to exercise for a couple of days or weeks and if you're worried that exercise will make your fibromyalgia pain worse then actually…

Exercise is the best thing you can do to manage fibromyalgia pain

Doctors used to believe that exercise made fibromyalgia pain worse but now its proven that exercise can help you manage your fibromyalgia pain better because,

Gradually begin exercising with this 90 day plan along with this diet and its not necessarily harder to lose weight with fibromyalgia but it may take longer than usually because you cant workout as long or as hard as someone else and yes…

You're gong to have some days (or maybe weeks) where you cannot exercise at all but overall…

The most important thing to remember when losing weight with fibromyalgia is to…

9 Tips to beat fibromyalgia and manage pain

  1. YOU Beat fibromyalgia and don't let IT & the depression take over. BEAT IT by taking your mind off of IT by exercising (the best way), watching TV or doing whatever you like that does not have you focused on IT all the time.
  2. Think positive. Don't think to yourself  "Exercise is too hard" and say to yourself…

    "Each day I exercise I get closer & closer to beating fibromyalgia"

  3. Use various supplements that relieve pain like Fish Oil, 5-HTP, SAM-e, St. John's Wort, B-Complex Vitamins, Echinacea, Black Cohosh, Milk Thistle, Magnesium, Ribose, Vitamin D and/or Brown Seaweed Extract
  4. Make sure you get 7-to-9 hours of sleep each night16 Tips for Better Sleep
  5. Take yoga or tai-chi to help relive pain. Yoga nearly eliminated pain, fatigue & depression in fibromyalgia patients according to a study done at Oregon Health & Science University.
  6. Take water aerobics or exercise in a warm poolLose Weight Through Water Yoga → The heat + exercise will help you manage pain by increasing blood flow.
  7. Massage and/or acupuncture often helps to relieve painful areas so a Massage Chair or a Handheld Massager would be very helpful.
  8. 100 Ways to Reduce Stress
  9. 13 Ways to Get Rid of Muscle Soreness

Before taking medications for fibromyalgia,

More Fibromyalgia Weight Loss Tips

More Womanly Tips

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1-40 of 41 Comments

I’m curious if you have any advice for people with Addison’s disease/adrenal insufficiency. A lot of the advice given here for fibromyalgia is probably close to what to expect with AI, like things taking longer and needing to work up to being able to exercise much. However, we have to be on corticosteroids for life, and they make it insanely hard to lose weight. I’ve done nothing but gain weight since I was diagnosed, and while I’ll happily take being fat over being dead, I would still really like to lose weight. So something about losing weight on steroids would be really nice! Love your site and all your videos! They are really inspiring.

April 25, 2018

Adrian Bryant

I'm assuming the steroids are making you retain water weight. I also assume you already asked for alternative meds?

ask your doctor if fixing your water intake will help counteract this

April 25, 2018


Hello, I'm currently 39 and was diagnosed with Fibro, Rheumatoid Arthritis,and Pernicious Anemia when I was 34. Due to the pain and ongoing illnesses caused by the years of undiagnosed Anemia my immune system is shot as I also have permanent nerve damage. ( I know lucky me) Thanks to all this I was forced to go oon quit my high paying wonderful long term jb and go on cap pay disability.. ok, sorry enough of the pity party!! My issue is thanks to all thus I went from 120 to 148 and due to the issues above I am unable to work out, any suggestions to help get me back to a reasonable weight for my 5'2 frame? I usually don't eat breakfast and 3-4 days out of the week don't eat lunch. I eat a normal dinner, sometimes not so healthy but my issue is late night snacking! It's like clock work, every night around 2am I'm up stuffing my face with cookies, cereal or anytthing left over in the fridge. I know since Im pretty much a lazy piece of crap, I need to keep my calories to around 500 a day. Do you have any suggestions on how to stop the late night feast? And weight loss tips? I'd like to lose at least 10 pounds in a month or more. Any help is appreciated. .
Thank you for your help,

February 24, 2017

Adrian Bryant

start here because its no need to go to just 500cals

February 24, 2017


Hi Andy. I used to do the same. I found the only thing that helped me was to not buy the “junk” food. I crave sweets 24/7. Now when I go do groceries I skip the junk food aisle. I buy fruits instead that has natural sugar. I also buy crackers. I know crackers are not the best food for us but I buy Bretons, Nature Thins, Ritz, even the Gold fish. At first I set a limit of 10 crackers and 3 cookies, the next week it was 8 crackers and 3 cookies. The week after it was 8 crackers and 2 cookies. Eventually it was a fruit, 2 crackers and 1 cookie. Eventually it was just a fruit or sometimes it’s just 8 crackers.. Then I set a time for when I could have my snack the latest. If I usually ate a snack at 2am then I set my snack time at midnight and no matter what I would not eat after that time. Now I no longer have a snack after 9pm. Also before eating a snack no mater what time it is drink a big glass of water. With all this done which took months I found that I was hungry earlier during the day. I still do no have breakfast but I do have a small late lunch between 1 and 2pm and hungry for dinner at around 7pm. Then for my snack at 9pm I’m not so hungry because I just had dinner 2 hours before. I have a fear of people so I don’t get out of the house much except for appointments and doing groceries so for excersise I started to purposely walk the main floor of my house staying as close to the walls as I could without moving furniture 2 times in the morning, 2 times in the afternoon then again after supper (during commercials on TV) Eventually I was able to walk all 3 floors of my house 3 times in the morning, afternoon and evening. Eventually I took out the 3 times in the afternoon and felt less anxiety because of the good choices I was making that in the afternoon I go for a walk around the block. Getting some fresh air and being mindful on my walk. (Concentration on the things I see (describing them) what does the ground i’m walking of feel like.( is it cement, grey, hard has lots of friction. Sand ( soft, beige colour, warm on feet during summer, muddy because it rained. If you’re walking my a tree, touch it (describe colour, soft/hard, are there leaves, needles etc...) Another thing I found that made it easier for me to eat better was that I would separate my snacks when i came home with the groceries. I would put 8 crackers, 2 cookies and one thin slice of cheese. Another could be 8 crackers, 1 cookie and half an apple thinly sliced to put on top on crackers. Make all the snacks for that week and put them in each their own container or baggie. Also when I’m making myself lunch I make my dinner so I don’t have to do it later. Make a plate and warm it up in the microwave. Also a lot of time if I’m gonna eat pork chop tonight and a chiken breast tomorrow and they will both be cooked in the over then I will cook them at the same time and again just make a plate for tomorrow’s dinner. Also you can cook potatoes in the microwave. I usually wash potato with skin on cut in 1/2 or 1/4 depending on size of potatoes. Prick potatoes with fork. Put in microwave for 5 minutes, if not cooked enough put back in microwave for how long you think it needs. Usually no more than 5 minutes at a time. Also if your potatoes are semi cooked but firm enough to sclice or dice then, you now can throw them on the bbq in foil with onions or other veggies of your choice Your potatoes will take much less time to cook on the bbq this way. I hope I made sense writing all this and that you understand. My worst snack that I would have every night before bed was a 500ml of 35% cream with a 1 pound container of strawberries. Now instead I have 1/3 of the container of strawberries with 2% milk, and not every night, maybe once a month now. I’m 5 feet tall and at my heaviest I weighed 170 lbs, I now weigh 137. This was not done in a moth, it’s slow going because we’re not on a drastic diet but just trying to slowly eliminate junk food and introducing better choice for food, then a little exercise then better food choices again. I allow myself a 2 big cheats per month. My favourites are the strawberry with the cream or French Crisp Ice Cream form Laura Secord, mmmmm the best. LOL Also I reduced the amount of times i ate from fast food places(MC Donald’s) or take out food places like pizza, Chinese food. Now I don’t eat any fast food or take out except for pizza maybe once every couple of months. I hope all this help or even if this helps just a little but might may make you think on how to give yourself a plan and write it down and stick it on the fridge to give you a reminders when reaching in the fridge or cupboards for food. Also you can write some positive affirmations on paper and stick those on your fridge. When you reach for a snack and it’s not time yet read your positive affirmations. I am stronger than this craving, I can wait the half hour for my snack at 9pm. I’m proud of how hard I’m trying to make better food choices. I’m proud that I was able to walk my house 3 times today etc..... again I hope this helps.

November 21, 2017


Hi im 39 and suffer with fybro mainly in my spine ive recently tried vibro slim and cross trainer to lose weight lost a stone but cant lose anymore my weight is on my stomach wots best exercise as everything ive tried is too much plz help

November 04, 2016

Pauline Hall

Hi I am 39 been diagnosed with fibromyalgia for about six months. I need to loose about three stone and I have tried slimming world. I really don't know where to begin so would appreciate any advice. Thank you

January 24, 2016


Hi, I'm almost 20 years old and keep putting on weight for unexplained reasons. I eat a good diet for the most part, and I exercise about 30 minutes each day, save Sunday. Recently, I've began to suspect that I have fibro, and I can't seem to do stregnth training without doing fewer reps each time. Try as I might I keep putting on weight that I can't seem to stop no matter how I eat, how I exercise, etc. This has been going on for about 3 years and there doesn't seem to be an end to it. Any advice to me outside of the article?

January 22, 2016

Adrian Bryant

fibro would not cause you to gain weight but it'll make it tougher to gain weight because of the pain involved but...

what diets have you tried

January 22, 2016


Get your thyroid checked,blood test for the,t3,t4 hormones

October 02, 2016


I have fibromyglia and i am 336 i want to weight 180 i am tired and have not lose alot of food out and try to walk have problems broken leg in past and have ankel swells. what do you think i should do doctor said weight loss surgery i am scared of it help.

January 17, 2016


Although there are some that recommend ribose for pain, I do not. Ribose can cause hypoglycemia and stomach cramps. It is also not recommended for people who are diabetic or pregnant. I tried ribose for a couple of weeks. It caused me to have a rapid heartbeat and low blood sugar. One night I woke up and I was shaking, had a severe headache, and I was sweating. I read on the internet these were severe hypoglycemia symptoms and recommended eating some protein. I ate some protein and my symptoms went away in 15 minutes. I told my friend, who also has fibromyalgia and recommended ribose to me, and she said she had to stop taking it because it caused her to have bad stomach cramps. So I just don't recommend it.

September 02, 2015

lianne parr

im 38 and have fibro, arthritis in knees, shoulders and feet plus menniers. I weigh 13 stone 5lb now and urgently need to loose weight as its piling on and deppressing me. I walk about 30 mins a day with my dogs and have an active job. any suggestions would be good my main area of weight is my stomach.

August 25, 2015


I am 30 and have rheumatoid arthritis, will this help me as well? And what else would you suggest?

May 12, 2015

Adrian Bryant

you'll have to ask a doctor to be certain o that

May 12, 2015


Great article. Just found it today, Am 66 years young and have had fibro since I was 20, over the years due to this problem gradually gained weight and although kept up as much exercise as I could, walked, healthy diet, etc, could never lose an ounce.Just got sicker and sicker, finally a year and a half ago while dealing with pneumonia and other symptoms too numerous to mention, thought I would go gluten free, as I had been tested an found allergic to all grains, my relatives were known celiacs and I had just ignored the signs. Since then, my fibro now comes only in flares, not in the 24/7 it used to be, and I have lost almost 65 lbs.
But this isn't my problem now. My problem, is how to find the right Doctors to help guide me on my holistic and healthy journey. All I get is you can't be celiac "you're not skinny" , no, I'm not, I'm not fat, I'm large chested, size 10 jeans, but I've also got fibro which makes it hard to lose weight.
Do I stay with ignorant doctors and train them or where do I find good ones and where do I look?

These chronic illnesses have made things difficult, but finding doctors who understand them is more difficult.

February 21, 2015

Adrian Bryant

as far as the right doctors go you would certainly need to dig deeper and research more online. I understand your frustration and wish I knew of a more knowledgable doctor for you

February 22, 2015


Hi, I am 32 and have fybromyalgia. Been diagnosed 18 months ago but suspecting that I had it for much longer, prob 5 years. Have been going to my GP but only been told its in my head or I am too young yo have these pains. Couple years ago new GP started to work at practice and on the second appointment he suggest that I have fibromyalgia and all other specialist agree. But he is gone and now I try do discuss a diet or supplement I get told its up to you or don't recommend as there is no medical information to show it works. I even wanted acupuncture yo help with the pain and physio said there is no proof that it does anything for the pain. I know acupuncture works because when I was 17 I broke my spine and did not walk. My mum out of desperation took me to Chinese doctor. I walked out of her clinic. Its becoming impossible to find good gp within NHS

January 17, 2017


Hey adrian I'm 30 yrs old 5'4 and 168 I have have fibro and find it hard to workout witout being in pain two years ago I looked like a stallon flat stomach curves at 165lbs this year I'm 3lbs more bloated big arms my booty its nice and round the weight isn't looking good can you please help with tips

June 21, 2014

Adrian Bryant

how is your diet?

June 22, 2014


I have fibromyalgia I take many medicines with steroids in them I went from 170-200 the 1st year, the next year I gained 25 pounds It was hurting me to walk so I found out that my weight was causing my bones to grind, then I had a stroke & was put on more meds I'm 5'5 225lbs, I'm trying to lose 50lbs by August & then I have pinched nerves all over my body I need to lose this weight cause I'm tired of this weight

May 09, 2014


Hi Adrian, I have struggled with 10-30 lbs off and on for a while. Now that I seem to have found the main source of the problem being my reactive hypoglycemia, I have lost weight and have been able to maintain a certain weight but can't seem to get past it. Because I have a bad case of fibromyalgia and chronic fatigue it's difficult to always excersize. I am 56 5'3" I currently weigh 139 lbs but would like to tone up and of course all us women want to loose that tummy pooch. What should I do?

February 21, 2016

Adrian Bryant

are you currently tracking your calorie intake?

February 22, 2016


I had gastric bypass surgery and kept off the weight for 9&1/2 yrs. Then in about 8 months the weight of 80 lbs. was back. I had lost total 200 lbs. prior. I have a lot of medical problems so it is hard on me. I need help! Wanda

April 26, 2014

Adrian Bryant

are you limited in what you can do exercise wise?

April 27, 2014

Stacy C

Adrian, First off, I found your website and I am in love! Everything you have on here gives me hope. I am 40 years old, 5'6" and am currently at 195 pounds and the number slowly creeps up on me every year. I have fibromyalgia and a few other problems. I recently fractured my T10 in my spine a couple months ago and about a year before that I had to have a total reconstruction of my right (dominant) shoulder. It was extensive enough to where they couldn't re-attach my sub-scapularis muscle. I am now limited to where I have hardly any internal strength, cannot lift above my elbow or support my own body weight when doing pushup's. Now, just shortly ago I have been informed that I may need to have my other shoulder reconstructed. *sigh*
I am wanting to try soooo many things, but am incapable of some because of my limitations. I can't even swim without problems.
I am in need of good diet plan and a good set of alternatives that I could possibly do depending on my limitations.

Do you have other workouts that I could do for upper body that might be appropriate for my needs? ANY help would be fantastic!!!

February 09, 2014

Stacy C

Oh! And I used to be big into Yoga, but since I can't do a lot of the moves due to my shoulders... it depresses me! :'(

February 09, 2014

Adrian Bryant

look at this but is elipitcal and bikes an option for you? if so I got some workouts you can do.

February 10, 2014

Stacy C

Actually yes, my doctor actually suggested that bikes are my best option. It truly sucks to be having issues like this. But! I WILL mention that I have lost 12 pounds since my last post just by watching my caloric intake thanks to you!

February 15, 2014


Hi stacy! I have fibro as we'll and have had great success in ditching symptoms! I have a little page on Facebook where I post the changes I have made. I drink Shakeology every morning for breakfast to help stabilize blood sugar levels and I work out daily with Pilates and yoga! It took me a long time to work up to a full workout bc I also have bone degeneration mainly in lower discs and arms. Since you have such bad luck with your shoulders, I would recommend a program like Tai Cheng! It's based on Tai Chi but updated and a lot of people that have injuries have a ton of success! I am so impressed with the shakes and the workouts that I have been doing that I signed up as a Beachbody coach for discounts and to share the products with people that have a rough time like me! I wish you the best of luck! You can find my changes on my fitness page :) Bc fitness is something some of us really have to fight for!

July 21, 2014

Stacy C

Thanks, I will look into it some more. I loved Yoga and so this newer version you speak about will be interesting to try out. My next shoulder reconstruction is in 2 1/2 weeks, so anything to get a boost before I'm stuck healing is what I need!

August 10, 2014


Adrian I've had FMA for 16 years. I am 5'9", wht.210 lbs . I would like to lose 30 lbs by Dec. and I am 56 years young

August 09, 2013


HELP! I finally got on the scales today and my weight has ballooned to 316. At 5'5" I am morbidly obese and need to get control of this before it kills me. I have fibromyalgia and take many medications to try to ease the pain. HELP PLEASE!

April 09, 2013

Adrian Bryant

do you think this plan here is something you can do

April 09, 2013


Nancy, I have lost 65 pounds from eliminating processed foods, any refined sugars and Aspartame (which is in a lot of diet colas). The Aspartame actually flares up my Fibro noticeably. I have had to adjust my diet to mostly vegan. I have had a more energy and am able to exercise (on the good days). I hope this helps and I really wish you the very best of health!

May 28, 2013

  • After the broom makes your waists smaller,
  • Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.

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