Obstructive sleep apnea (OSA) is a common sleep disorder characterized by frequent breathing interruptions during sleep. These breathing pauses can last for seconds or minutes and result in low oxygen levels in the blood, thus reducing oxygen flow to the brain, other organs, and tissues. Eventually, sleep apnea increases the risk of many serious conditions such as heart attack and stroke.

In general, sleep apnea occurs due to collapsed airways and blocked airflow and one of the main risk factors is obesity. Luckily, if you are obese or overweight and suffer from sleep apnea, losing 5-10% of your body weight can significantly help you in alleviating sleep apnea symptoms.

Now, if you want to learn more about how weight loss can help manage sleep apnea, continue reading below.

How Can Weight Loss Help in Treating OSA?

There are several risk factors for sleep apnea such as genetics, sex, postmeno pause, excess weight, etc. However, the only risk factor that you can address is your body weight. You can’t change the others. What’s more, obesity is the biggest factor affecting the development of obstructive sleep apnea and its severity.

So, how is body weight connected with OSA? Namely, obese people have excess fat all over their bodies, including their tongues. And, as you can guess, tongue fat can worsen sleep apnea symptoms as a thicker tongue is more likely to block the airways during sleep. That said, after losing weight, especially in this area, you can expect that your sleep apnea symptoms reduce.

According to studies, implementing healthy lifestyle changes such as regular exercise and a healthy diet are essential for managing sleep apnea in the long run. Even better, researchers have found that people who lose weight, even though a small percentage,  have eliminated their sleep apnea completely. But, remember, weight loss cannot guarantee that you can get rid of OSA, still it can guarantee a remarkable improvement of the symptoms and severity.

How to Lose Weight with OSA?

There are plenty of weight loss programs that can help you get rid of your excess weight. Yet, when speaking about losing weight while suffering from obstructive sleep apnea, the following methods have been proven to lead to success:

• Behavioral therapy
• Calorie-restricted diet
• Increased exercise and physical activity

First, you may want to start with restricting your calorie intake. For instance, opt for a nutritious diet of around 1,200 – 1,500 calories a day for females, or 1,500 – 1,800 for males. Still, ensure that you consume foods that you like and stick to them. The key is to restrict your calorie intake, not to cut off foods that you like.

But, you should also ensure that your diet is balanced and nutritious for your overall health and well-being. Similarly, follow this diet for at least half a year because losing weight slowly increases the chances of keeping your new body weight and reducing the chances of returning to your previous weight.

Here are some simple tips that may help you lose weight slowly and healthily:

• Ensure your weight loss goal is healthy and rational (1-2 pounds a week).
• Consume three meals a day and avoid skipping meals at all costs.
• Keep track of your calories carefully.
• Aim for whole foods such as fruits and veggies, instead of processed foods.
• Prioritize hydration and drink lots of water.

Eventually, if you still struggle to lose weight after 6 months of practicing these healthy weight-loss habits, consult your doctor for behavioral therapy recommendations, or even medication or surgery.