How To Manage Weight Loss When You Have Asthma

Achieving and maintaining a healthy weight may not be easy when you have asthma. This condition can make it difficult to exercise and stay active, which may lead to weight gain. Chest pain, wheezing, shortness of breath, and other asthma symptoms can affect your ability to run, swim, or walk long distances, resulting in decreased fitness. On top of that, some people experience coughing during exercise, notes the American College of Allergy, Asthma, and Immunology.

In some cases, physical activity may trigger asthma symptoms. For example, running or jogging in cold, dry weather can cause the airways to narrow and worsen your condition, according to Asthma and Lung UK. Cigarette smoke, pollen, dust, and other environmental factors can further affect breathing during exercise. On the positive side, you may be able to prevent these issues by using an inhaler.

While it's possible to lose weight through diet alone, you should still commit to regular exercise. A study published in the European Respiratory Journal found that physical activity can improve asthma control in just three months. Over time, it can boost lung function and mental well-being while reducing the need for medications. What's more, regular exercise facilitates weight loss, which may help ease your symptoms. "For both adults and children, asthma is harder to control if you're overweight or obese," said Dr. Andy Whittamore, a primary healthcare provider at Asthma and Lung UK.

Not sure where to start? Try these strategies to lose weight safely and take control of your asthma.

Eating a balanced diet is just as important as regular exercise when it comes to weight loss. For starters, choose whole, natural foods over processed foods and keep your calories in check. Until a few years ago, it was believed that 1 pound of fat equaled 3,500 calories, but that's just a myth. These numbers vary from person to person and may change as you lose or gain weight, notes the American Institute for Cancer Research.

Additionally, not all calories are created equal. It's one thing to eat 500 calories worth of tuna and baked potatoes, and another thing to get 500 calories from ice cream. "Empty calories come from foods that provide a lot of calories but lack many of the nutrients your body needs," explains Karen Basen-Engquist, a Professor of Behavioral Science at the University of Texas MD Anderson Cancer Center. 

However, healthy foods like raw honey, nuts, seeds, salmon, and olive oil can lead to weight gain, too, when consumed in excess. Like with everything else, moderation is key. Calories matter to some extent, but you shouldn't focus solely on numbers. Instead, fill your plate with whole foods and stop eating before you feel full, suggests Houston Methodist. Pay attention to portion sizes and chew your food thoroughly. Alternatively, track your energy intake and cut 300-500 calories per day. See how your body reacts and adjust your diet accordingly.

Some asthma medications can suppress appetite and upset the stomach, making it harder to eat healthfully. Others increase hunger, leading to weight gain, according to WebMD. A good example is the corticosteroid prednisone, which stimulates appetite and affects your metabolism. One way to address these challenges is to try out intermittent fasting.

With this approach, you'll refrain from eating for eight or more hours each day or fast for one or two days per week. If, say, you eat dinner at 8 p.m. and breakfast at 12 p.m. the next day, that's a 16-hour fast. Shortening your eating window can increase fat burning and boost overall health. "Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease, and many cancers," says Mark Mattson, a neuroscientist at Johns Hopkins Medicine.

In clinical trials, intermittent fasting has been shown to improve glycemic control and reduce body weight by up to 13%, reports the journal Canadian Family Physician. Other studies found that it may reduce blood pressure and cholesterol levels, suppress inflammation, and regulate appetite, notes a recent review featured in the journal Nutrients. What's more, this dietary pattern may alleviate asthma symptoms due to its anti-inflammatory effects, according to a 2018 study presented in The Journal of Immunology.