PMR Weight Gain How to lose it!

Hello @dsm68, Welcome to Connect. Keeping the weight off can be difficult when you have PMR and are on prednisone. My first time with PMR I struggled and gained around 40 pounds. After my PMR was in remission I was able to get the weight under control and then six years later the PMR came out of remission. I was determined not to gain the weight back and was able to keep the weight gain around 5 pounds through eliminating processed foods, exercising more and limiting my sugar intake with the sweets. If you haven't already seen this information you might find it helpful:
--- Can Diet Affect Symptoms of Polymyalgia Rheumatica?: https://www.healthline.com/health/polymyalgia-rheumatica-diet.

@tjmjsjwj, @megz, @jpst28265, @alissahe and others have discussed weight gain and may also have some suggestions to share with you.

Most people say weight gain is inevitable on prednisone, but it definitely doesn't have to be. Prednisone messes with blood sugars, artificially raising them and causing hunger when we don't need food at all. Hunger is not a reliable signal to eat when on prednisone.

I've stuck strictly to a low carb/high nutrient diet and cut out all processed foods with the chemicals & additives that go with them, and have lost over 2 stone since PMR diagnosis. To summarise my approach:
1. Eat no snacks at all during the day. They raise blood sugar and increase the temptation to eat more.
2. Invent a project that involves movement and distracts from food. For me, it's getting the garden in order, 10-15 minutes at a time, many times a day. My garden is looking great now and the regular outdoor exercise is good too.
3. I eat only between 12noon & 7pm. I do drink full cream milk coffee with meds in the morning and don't restrict morning and afternoon coffees with milk (none after 7pm). Limiting the time you eat helps keep blood sugars lower and helps reduce weight. Use the clock rather than hunger to decide when you need to eat.
4. Drink plenty of water. Prednisone can cause fluid retention so it helps with that. I also drink a glass of water with the first sign of hunger. Sometimes it's water that's needed rather than food.
5. Consider what your body needs. What is in the food? If it's high in sugar/carbs or additives, it's rubbish, forget it. Concentrate on fresh foods, vitamin and calcium rich foods.

It comes down to whether we're willing to change a few habits to benefit our health. I expect it would be harder for people on higher doses of prednisone, but for PMR doses, weight control and even weight loss is definitely achievable.

Thank you for these encouraging words!! I like your purposeful exercise gardening idea and am going to take the eating by the clock to heart!

I will take a look at this. Thank you so much for taking the time to write back.

@dsm68, @johnbishop, @megz, and all...Good conversation, but I have different experiences to report. I've taken Prednisone since I was 40 and diagnosed with Sarcoid, at that time heavy and long-term to put it in remission. I've had flares throughout the last decades and am on Prednisone as needed to meet the circumstances. At 77 now, I'm back on it for new PMR and GCA from Covid in July and was on another steroid following Covid, so now have gained 35 pounds since July! I gained 40 pounds with the Sarcoid diagnosis, had trouble losing weight, and developed other illnesses along the way, many from the steroid intake.

In the last couple of years, I lost 25 pounds, and now, the new gain is with Prednisone. I think my body doesn't process the steroids properly which affects my endocrine system causing weight gain with no additional intake of calories...although, during a painful flare I can't move as much, spend more sedentary time and so that surely contributes. I have found through the years I do well with low carb, low sugar, high protein, and now low gluten foods. I also have found my sugar is better controlled by regular, small food intake every 3-4 hours and nothing after 6-7 pm. This works for me, usually, but now I'm fighting the same issues as always...I suppose I accepted the steroid as a love/hate relationship and approached the weight with honesty and openly...Now, I'm able to have more activity so expect to begin to see the weight go down very slowly.

The doctor just changed me from Trulicity for steroid-induced diabetes, to Oxempic to help with weight loss. I also must take a diuretic any morning after gaining 3 or more pounds overnight, which I frequently do. I have primary aldosteronism, again endocrine system, and work hard to keep my blood sodium level down and my potassium levels up! It's truly a balancing act, I must stay on top of every single day, or I end up hospitalized.

So, I suppose I'm suggesting we have very different bodies and each requires we listen carefully to what it tells us, in whatever ways! Listen to our bodies, be proactive with our medical support teams, and with ourselves. We are somewhat limited in our ability to control our issues but do have the responsibility to advocate for ourselves and follow through to be our best selves. What a struggle it can be, but I am determined to get my weight down...my pain reduced, my fatigue lessened, my energy increased and my body better...

Blessings, Elizabeth

Thank you so much for your input that really helped me

Thank you for sharing your routine to combat weight gain. I have gained around 12 pounds which means my clothes are getting tighter and I'm not enjoying carrying extra lbs. In delaying eating in am I have plenty of time to prepare something healthy, rather then my usual grab and go food.
Limiting eve eating also saves me from indulging in extra calories.

thanks Hope Ill be able to stick to it!

Another option to help lose the extra weight is low carb and intermittent fasting. There is another discussion on the topic that might be helpful.
-- Low-carb healthy fat living. Intermittent fasting. What’s your why?
https://connect.mayoclinic.org/discussion/low-carb-healthy-fat-living-intermittent-fasting-whats-your-why/

I have heard a lot about low carbs and omitting sugars, but I cannot do intermittent fasting as it triggers my migraines which I get frequently as it is. Has anyone else had success with a different diet plan? I know that the Mediterranean Diet is suggested but with the inability to get to the stores it is difficult to get the fresh fruits and vegetables needed. When I try online ordering I just don't get what I want.