In this post, we delve into effective strategies for weight loss tailored specifically for individuals managing migraine. Weight management is a multifaceted journey influenced by genetics, environment, and lifestyle choices. Being overweight or obese increases the risk of chronic headaches, making it crucial to adopt sustainable approaches to lose weight. Discover practical tips, from setting achievable goals and maintaining a food diary to embracing regular exercise and mindful eating practices. Learn how these strategies not only support weight loss but also contribute to overall migraine management and improved well-being.
Weight and Environment
It’s common in North America to have 1.5-3 times the recommended portion on our plates. Comfort foods are often calorie-dense, and many foods are nutrient-poor. This leaves us hungry despite consuming excess calories. To lose weight and keep it off, it is important to purchase higher-nutrient, lower-calorie foods and eat them in moderation.
Weight and Lifestyle
While it is possible to lose weight while being sedentary, it is much harder. Regular exercise helps you lose weight faster, more easily, and keeps it off.
Recommendations to Help Manage Your Weight:
1. Set achievable goals
Be patient; you will not lose excess weight in a few days. Weight loss should not exceed 0.5 kg (1 to 2 lbs) per week. Avoid fad diets. Make healthy choices and do not deprive yourself.
2. Keep a food diary
Even for a few weeks, a food diary can help you become aware of what you eat and make connections between your diet and your life. Take note of:
- The amount you eat and drink
- The timing of your meals/snacks
- Your hunger levels before and after eating
- Your emotions
- The places you eat
- The duration of the meal
3. Eat regularly
Have three meals and three light snacks per day. Eating breakfast is important as it kick starts your metabolism. Eating regularly is especially important for people with migraine, as skipping meals is a known trigger.
4. Eat slowly
This allows hunger to dissipate, making you feel more satisfied with less food. If you eat quickly, try putting your fork down between bites and chewing thoroughly.
5. Drink water
Consume plenty of water (1.5-3 L per day). Drinking water 15 minutes before meals can help you feel full with less food. If you don’t like plain water, add lemon or mint. Avoid high-calorie drinks, including sugary and carbonated beverages, which often contain caffeine or alcohol. Diet drinks maintain sugar cravings and may contain artificial sweeteners that can trigger migraine. For more information, see our post on hydration and migraine.
6. Increase fibre and nutrients
Choose high-fibre foods and try eating them at the start of the meal to increase satiety. Meals should include three of the four food groups (i.e., fruits and vegetables, whole grains, dairy products, meat and substitutes).
7. Healthy snacks
Keep fruit, almonds, yogurt, or fresh vegetables available for snacking. Avoid cookies, chips, cakes, and other high-fat, high-calorie, and low-nutrient foods.
8. Avoid shopping when you are hungry
This will help you stick to your grocery list and resist temptations.
9. Exercise regularly
Frequent, smaller exercise sessions are better than infrequent, large sessions. Physical activity burns calories, relieves stress, regulates appetite, and promotes sleep. See our tips on exercising when you live with migraine.
10. Get enough sleep
Sleep plays an important role in weight management. Too little sleep promotes weight gain by altering basal metabolism (calories burned at rest). Staying up late and feeling tired can increase appetite in an attempt to offset fatigue. See our tips for improving sleep without medication.
11. Learn to listen to your body
You can become aware of your eating behaviours by paying more attention to your sensations of hunger and satiety. Also, learning to manage stress (rather than stress-eating) can help decrease cortisol secretion and prevent weight gain. Conversely, chronic stress causes constant release of cortisol, which promotes fat accumulation, especially in the abdomen.
12. Eat smaller portions
Increase servings of fruits and vegetables while decreasing starches and meat. Vegetables should fill half of your plate! Eat at least two servings of fruit per day. Observe recommended portion sizes and use smaller plates.
13. Cook more and take pleasure in eating
Deprivation leads to frustration. Discover new recipes. Savouring the flavours helps you to feel satiated. Pre-packaged meals promote weight gain. The time you spend cooking helps you to enjoy your food more and reduces stress.
14. Get help
There is power in numbers. Join an exercise group, get a walking buddy, or talk to your family doctor or other professionals about available strategies and supports in your area.
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