How to Lose Weight with PCOS: Your Ultimate Guide for a Healthy Lifestyle
PCOS is a common hormonal disorder in women that can cause irregular periods, weight gain, excessive hair growth, and fertility problems.
According to the World Health Organization (WHO), approximately 116 million women worldwide, which is about 3.4% of all women, have PCOS.
One of the challenges faced by women with PCOS beyond reproductive health is weight management.
Due to hormonal imbalances, PCOS can make losing weight and adopting a healthy body composition difficult.
However, we can overcome these challenges with effective strategies and good lifestyle changes.
In this article, we will understand the association of PCOS with weight and discover the solution to weight loss to achieve a healthy body.
The connection between PCOS and weight
PCOS and weight are interconnected on many levels.
Excessive body weight gets influenced by PCOS.
Insulin resistance is common in PCOS and can lead to higher insulin levels in the body.
This can cause the body to store more fat, making it harder to lose weight.
In PCOS, hormonal imbalances can affect how the body uses energy, leading to weight gain.
High levels of certain hormones, like androgens, can disrupt metabolism and make it harder to maintain a healthy weight.
Tips to lose weight with PCOS
The increased weight caused by PCOS may lead to many chronic conditions, such as high blood pressure, high cholesterol, and infertility.
Thus, it is essential to manage the body weight.
We have provided a few tips to help you achieve successful weight management.
Try a low-carb diet
Cutting down on carbs can be helpful in managing PCOS due to their impact on insulin levels.
Insulin resistance occurs when our body cells don’t respond well to insulin.
High insulin levels can lead to increased body fat and weight gain.
The National Library of Medicine published a study to examine the association between fasting insulin levels and cardiovascular and metabolic risk factors in women with PCOS.
This study used 349 women, 249 with PCOS, and 100 healthy volunteers.
Along with reporting greater BMI, PCOS patients had higher insulin levels.
The study concluded that fasting insulin greatly contributes to PCOS-related weight gain.
Some research suggests that low glycemic diets can help reduce fasting insulin levels and help lose belly fat among PCOS-affecting women.
A glycemic diet is an eating plan based on how foods affect blood sugar levels. The glycemic index rates food items on a scale of 0 to 100.
A low-glycemic diet may help control weight by lowering blood sugar and insulin levels.
Eat enough protein
Protein has proved to be good for women who are suffering from PCOS.
Consuming a high-protein diet helps in regulating the blood sugar levels among individuals.
It is also helpful in weight loss by reducing cravings and controlling hunger hormones.
Some good protein sources are eggs, green leafy vegetables, fish, and milk.
Focus on fiber
Studies have shown favorable effects of fiber intake for healthy body composition in PCOS women.
Sufficient amounts of fiber intake are helpful in metabolic improvements and weight control.
Regular physical activity
It is necessary that you focus on workouts that combine strength training and cardiovascular exercise when practicing for PCOS.
Some of the top exercises for people with PCOS include the following:
Walking
Workouts necessarily need not be very tough and exhausting.
Walking is a simple yet effective method you can easily incorporate into your daily routine.
Just 30 minutes of walking daily help prevent chronic diseases and improve heart health.
Slow-weighted workouts
Slow weight training boosts muscle mass, which increases metabolism by regulating insulin levels.
Such activities can lower cortisol, a stress hormone that raises insulin levels.
Just 30-45 minutes of slow weighted workouts, 3-5 times a week, can make a difference.
Yoga and Pilates
Tiredness and low moods are common in women with PCOS.
Due to the relaxing impact of yoga and pilates on the body, doing both regularly may control hormones and energy levels.
Yoga and pilates can improve the body’s stretching muscles and help lose weight.
Add healthy fats to your diet
Eating plenty of healthy fats can give you a feeling of fullness.
A healthy fat is rich in calories, so it can help you feel full and reduce hunger.
Foods like avocado, nut butter, coconut, and olive oil comprise healthy fats.
Consume fermented foods
Including fermented foods in your diet can be part of a healthy eating plan for weight management.
Some studies have suggested that people with PCOS may have fewer healthy gut bacteria than individuals without the condition.
Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain beneficial bacteria that support gut health and may indirectly contribute to overall well-being.
Practice mindful eating habits
Women with PCOS may have tried many diets and are more likely to have eating disorders.
Practicing mindful eating habits is an effective solution to this disorder.
Mindful eating means paying full attention to the eating experience and how it makes you feel.
Those who practice mindful eating become more aware of their sensations of fullness and hunger.
Habits like overeating and emotional eating can be solved with it.
Studies have shown a connection between mindful eating techniques and weight loss.
Control your stress level
Stress management is essential for maintaining weight, as stress raises the risk of obesity.
Insulin resistance and weight gain can result from high cortisol levels, hormones released during stress.
Chronic stress causes belly fat to build up more quickly, which in turn causes the release of cortisol.
Adopt methods for reducing stress, like yoga, meditation, and time in nature, to reduce cortisol levels.
Get enough sleep
Sleep plays a vital role in our overall health.
Insomnia, sleep apnea, and excessive daytime sleepiness are common problems with PCOS.
Insufficient sleep can raise the hunger hormones like ghrelin and cortisol, which may cause overeating.
Being overweight or obese is linked to an increased risk of insufficient sleep.
Maintaining a healthy weight and treating PCOS both depend on getting enough sleep.
Avoid processed foods and sugars
People with PCOS should limit their added sugars and refined carbohydrate intake to maintain a healthy weight.
Foods with added sugars and refined carbs include cakes, cookies, candy, and fast food.
Processed foods and added sugars can increase blood sugar levels associated with obesity.
These foods have been linked to causing inflammation in the body.
A diet high in fruits, vegetables, whole grains, olive oil, and omega-3-rich foods, which includes the Mediterranean diet, may help reduce inflammation in PCOS.
Consider supplements
Some supplements may help you to manage the symptoms of PCOS.
Research has shown that Carnitine supplementation can effectively lower fasting blood sugar levels and BMI in people with PCOS.
Inositol is another supplement that can help improve insulin sensitivity, which may lead to weight loss.
Find a good support system
Depression and anxiety are more common among PCOS-affected women.
Symptoms of depression and anxiety may lead to a lack of motivation, the inability to prepare nutritious foods, and difficulties in performing workouts.
Losing weight can be more challenging when dealing with these mental health issues.
It would be better if you find out a good support system.
Try to be in touch with your loved ones and share your feelings with those you trust.
Conclusion
PCOS is a typical hormonal condition that can make women gain weight and have other health problems.
Women with PCOS must use effective weight-management techniques to improve their general health.
If you are trying to lose weight, you should follow a low-carb diet, consume enough fiber and protein, exercise frequently, and eat healthy fats.
Weight loss struggles and poor eating behaviors can both be addressed with the support of mindful eating techniques.
Controlling stress levels, getting enough sleep, avoiding processed foods, and limiting carbohydrates are important weight management tips.
Supplements and a solid support network can help you manage PCOS symptoms more effectively.
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