Tips for Managing Weight Gain With Sleep Apnea

If you’re like me, you are trying to shed the extra weight from the holidays. Halloween to Christmas is always a tough time for me to stay clear of sweets and extra fattening foods. I find that I’m attending more dinner parties and will eat out more often over the holidays. This break from my normal eating habits causes the extra pounds to accumulate slowly over November and December. Before I know it my clothes are tight and my sleep apnea gets a little worse. Here are my tips for managing weight gain with sleep apnea.

Managing weight gain with sleep apnea

Obviously, we are all different but for me, my extra weight always goes to my stomach and neck. This makes me uncomfortable and I find it harder to sleep soundly. Not being able to sleep straight through the night affects my overall health. This turns into a vicious cycle for me. Because when I don’t sleep well I tend to turn to junk food for comfort.

Trying to break the cycle is not easy but I am trying to get back to a healthier lifestyle. Making lists and keeping track is how I start. When I delay breakfast in the morning I start craving something sweet. For me, fasting doesn’t work.

My new routine: water, apple, wait, repeat

My new routine now starts with drinking a bottle of water right after I wake up. This has helped curb some of my morning cravings. Before I eat anything else, I have been having an apple first.

When I am hungry I tend to overeat quickly. After eating an apple and drinking a bottle of water I’ll wait about a half hour before eating my regular breakfast. I have found this routine helps my body realize that there is food in my stomach so I won’t overeat. This trick is repeated throughout the day. So far it’s been helping.

Making decisions for restful sleep

Sleep is something I take for granted when I’m getting restful sleep. It’s not something I think about until it’s not good. Just losing a few pounds has definitely improved my sleeping. When I have a great night of sleep it makes me feel a lot better. This has a ripple effect on the rest of my day. When I feel better I tend to make better choices regarding other areas of my health.

Sleeping soundly is the key in my book for my overall health. My new goal this year is to make decisions that will provide me with restful sleep. Weight is a big factor for me. That’s why I am keeping a journal of what I eat every day. This is not about tracking calories but more about just having a visual reminder of what I’m eating on a daily basis.

Accepting that change is gradual

Remember that being mindful of your health is the key to making successful changes. Nothing happens overnight. My weight gain was gradual over a few months. The weight loss is going to be the same, gradual over a few months. Our health is the key to a comfortable life.

What about you?  Do you experience changes in your sleep and increased apneas if you gain weight?  How do you go about getting back on track?

Tell us how you manage weight gain with sleep apnea. Share your story or comment below.

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