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balanced diet sport lipedema

Balanced diet and sport : 2 elements for a better life with lipedema


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We recommend a balanced diet combined with regular exercise in order to stabilize the weight and thus slow down the development of lipedema.

Indeed, an important element before or after the operation for a patient suffering from lipedema is the stabilization of their weight. In fact, when affected by this condition, there is a tendency to go on drastic diets and practice intensive sports. This may allow for weight loss at the beginning, but a stagnation of weight is then noticed on the lower and or upper limbs. 

Strict diets deprive the body of essential elements for its proper functioning. Then when the body resumes a normal diet again, it will store fat more easily even if a balanced diet is adopted: yo-yo effect.

We therefore recommend a balanced diet combined with regular exercise in order to stabilize your weight and thus, slow down the development of your lipedema.

The BMI, an index to be taken into account in the management of lipedema

The body mass index (BMI) is a measure of a person’s weight. It was invented by Adolphe Quetelet, a Belgian mathematician, in the mid-19th century. It is calculated according to height and body mass (weight in kg/height in m²). 

In the case of a BMI of more than 35 (severe obesity) or more than 40 (morbid obesity), a WAL liposuction operation is difficult to consider, particularly because of the risks during the anesthetic. We will first advise a check-up with a nutritionist in order to establish a balanced diet and in certain cases digestive surgery may be considered with specialized surgeons.

Here are some tips on how to balance your diet successfully

  1. Water

It is important to drink at least 1.5 liters of water per day. However, be careful about the water you drink! It is advisable to drink spring water, which is full of good minerals and trace elements.

  1. Starchy foods

Starchy foods are an important part of our diet and should be eaten at every meal. They come in various forms: cereals, pulses (lentils, beans, etc.), pasta, rice, semolina, bread, etc. Be careful not to overdo it, however, as starchy foods are rich in gluten and can cause bloating.

  1. Fruits and vegetables
balanced diet lipedema

Eat five fruits and vegetables a day ! Rich in fiber and vitamins, fruits and vegetables are good for your health. They provide energy and play an essential role in transit. Choose seasonal fruits and vegetables, which are tastier and more delicious. As fruits are generally higher in sugar than vegetables, it is important to pay attention to the ratio of fruit to vegetables.

Include a dairy product in every meal. Milk, cheese or yogurt. Cheese is good, but eat it sparingly. It contains calcium, protein and vitamin B2, but it is also very fatty. So limit your consumption to one or two pieces of cheese a day.

  1. Proteins

Don’t forget proteins, you should eat them 1 to 2 times a day maximum, according to the following calculation: 

Your weight (in kg) x 0.80 = the number of grams of protein to eat each day.

But vary the source, for example avoid eating red meat 3 days in a row. There are many sources of protein and some are less fatty than others. Here are some examples: red meat, eggs, white meat, fish, tofu, etc. 

  1. Healthy fats

Limit your consumption of fats, without banning them. It is preferable to use vegetable oils (rapeseed oil, olive oil, hazelnut oil, etc.) when cooking.

  1. Sugar

Do not multiply your sugar intake. Fast sugars are easily stored by the body and this is what makes it easy to gain weight. Therefore, sweets, ice creams and soft drinks should be the exception and not consumed on a daily basis.

Respect a rhythm of 4 meals a day

sport lipedema

The body needs sources of energy to function efficiently throughout the day. It is therefore very important to establish a regimen of 3 to 4 meals a day according to your needs and to not to skip any.

Maintaining regular exercise

Officially, organizations such as the WHO, recommend a minimum of 150 minutes of moderate physical activity per week, i.e. about 20-25 minutes per day. These official recommendations have been taken up by the French authorities, notably by the Ministère des Sports

  • At least 30 minutes of brisk walking (which significantly increases heart rate) at least 5 days a week.

  • Or at least the equivalent of 25 minutes of brisk running (or any other form of physical exercise during which the breath becomes shorter and the heart rate increases considerably) at least 3 days a week.

  • Strength training (resistance work) at least 2 days a week.

Water sports (swimming, aquabike, aquatonic, etc.) make it possible to combine the practice of sport with the draining action of water in order to reduce the feeling of heavy legs. This is very present in women affected by lipedema.
The combination of regular sports activity and a balanced diet will allow people affected by lipedema to slow down the evolution of their condition in the affected areas. This lifestyle will not treat lipoedema, the only effective treatment being liposuction WAL. We advise you to consult a dietician specialized in lipedema to supplement the information given in this article.

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