Losing weight is extremely hard, especially for women with PCOS. Living with this condition is even overwhelming for women whose bodies are changing. Polycystic ovary syndrome (PCOS) is a health condition that affects 1 in 10 women between the ages of 15 and 44. It is one of the causes of female infertility and involves several women worldwide. Along with other problems related to female health, PCOS is also involved in weight gain. And losing weight is very difficult for women with PCOS.
Before learning about essential ways to lose weight, we would learn about PCOS.
What is PCOS?
Across the world, millions of women suffer from polycystic ovary syndrome, a hormonal condition. It can cause weight gain, irregular menstrual periods, insulin resistance, and other health issues.
An excessive level of androgens, the male sex hormones, typically present in women in small amounts, are produced by the ovaries in the case of polycystic ovarian syndrome (PCOS). The term “polycystic ovarian syndrome” refers to the condition in which the ovaries develop many small cysts (fluid-filled sacs). Cysts, however, do not constantly occur in women with this condition, although they sometimes do in those who do not have PCOS.
It needs to be clarified what explicitly causes PCOS. Insulin sensitivity is prevalent in PCOS patients. According to this, the body can’t properly utilize insulin. Increased insulin levels can lead to higher androgen levels in the body. Moreover, obesity might raise insulin levels and worsen PCOS symptoms.
PCOS may run in families as well. Sisters or a mother and daughter frequently develop PCOS.
PCOS cannot be cured, there are many ways to lose weight with it. This article will discuss the seven best ways to lose weight with PCOS. Everything from regularly going to the gym and maintaining a healthy diet to using medications and nutritional supplements as directed by your doctor.
There are still several ways to lose weight with PCOS. Here are seven of the best:
- Limit Carbohydrates
- Exercise first
- Eat protein and healthy fat
- Eat more fermented food
- Consult with a Doctor
- Add Supplement
- Self-care to reduce stress
1- Limit Carbohydrates:
White bread and spaghetti, both refined carbs, might cause your blood sugar to spike and fall rapidly, increasing your appetite.
“When they give in to their cravings for carbohydrates, many PCOS-afflicted women experience problems.” Dr. Kumar says that following a blood sugar collapse, people experience a vicious cycle of overeating and craving more carbohydrates. “A low-glycemic diet to stabilize insulin is the best strategy.”
A 2019 Food Science & Nutrition study contends that PCOS and hyperandrogenism are linked to insufficient intakes of fibre and magnesium. It indicates that you should choose foods high in complex carbohydrates, such as fruits and vegetables, whole grains, and legumes. Due to their high fibre content, these healthier carbohydrates take longer to digest, which helps to balance your blood sugar and keeps you feeling fuller for longer.
Lori B. Sweeney, MD, an endocrinologist and associate professor of medicine at Virginia Commonwealth University Health System, previously told WH that women with PCOS require 400 fewer calories per day on average than women without the condition any extra calories are stored as fat. But it doesn’t mean you can start cutting calories; a doctor can advise you on reducing your intake healthily.
2- Exercise first:
According to Dr Sweeney, exercising right before a meal might boost metabolism and cause you to store more carbohydrates as energy than fat. Also, frequent exercise teaches your body to burn off additional glucose storage, which can help keep your insulin levels in check, according to Maria Horstmann, a certified personal trainer with the American Academy of Sports Medicine who specializes in working with PCOS-affected women.
Horstmann previously advised WH that women with PCOS should concentrate on high-intensity interval training, which uses brief, rapid bursts of energy. At the same time, Dr Apovian and Dr Dumesic suggest any cardio that raises your heart rate.
Moreover, add more strength training to your fitness regimen while you’re at it. Dr Dumesic explains that since muscles use glucose as energy, adding muscle will only increase insulin sensitivity and metabolic health.
3- Eat protein and healthy fat:
You already know that protein and fat should be consumed with each meal and snack because they are both necessary for satiety. Eat often throughout the day and always have snacks high in protein and complex carbs, such as string cheese, peanut butter, an apple, or nuts and seeds with some dried fruit mixed in, advises Samuels. Moreover, eating a lot of good fats like those found in avocados, fatty salmon, and olive oil might also aid in reducing hunger. Samuels continues, “It’s a terrific reason to get inventive with your cooking: Use less salt and experiment with alternative seasonings like lemon juice, fresh herbs, and other spices.”
According to Alisa Vitti, the founder of the integrative hormonal centre Flo Living, try including 200 calories of healthy fats with each meal, such as two tablespoons of olive oil or half an avocado.
4- Eat more fermented food:
One potential reason women with PCOS struggle to acquire weight is that they may have fewer beneficial gut bacteria than those without the disorder. Attempting to introduce more beneficial bacteria to your system can be helpful.
Recent studies indicate that including probiotics in your diet may aid in weight loss even for those without PCOS (although more research is needed to know the benefits of probiotics). Vitti advises taking a probiotic supplement and including one fermented meal (which naturally contains the beneficial bacteria your gut requires) in your diet each day.
5- Consult with a Doctor:
In addition to adopting a healthier lifestyle, Dr Kumar states that several drugs, such as metformin, hormonal contraception, and spironolactone, are frequently used to treat PCOS. Metformin is a type 2 diabetic prescription drug you might be familiar with. Metformin helps improve your body’s reaction to insulin and lowers the amount of glucose you absorb from your diet. Contrarily, hormonal birth control can assist in balancing sex hormones and reducing levels of androgen, which can result in symptoms like excessive hair growth and cystic acne. Being a diuretic with anti-testosterone effects, spironolactone is frequently prescribed to treat PCOS.
6- Add Supplement:
“I strongly advise a few vitamins for women with PCOS,” says Vitti. Alpha-lipoic acid, vitamin C, selenium, N-acetylcysteine, and PCOS women’s excess estrogen levels are gently broken down by the liver with the help of these nutrients.
These supplements also boost metabolism, and studies on PCOS-afflicted women have indicated that myoinositol, in particular, can aid in weight loss by enhancing insulin sensitivity. Always see your doctor before incorporating any supplements into your regimen to ensure they won’t interfere with any existing conditions or drugs you are taking.
7- Self-care to reduce stress:
In addition to diet, exercise, and medication, stress management is the best strategy for preventing weight gain in PCOS patients. By engaging in self-care activities like yoga, meditation, and exercise, you may strengthen your resolve and remove mental obstacles impeding your ability to lose weight. You’ll be in a better state of mind to make healthier selections when your stress levels are lower.
Grassi says that prioritizing self-care also requires getting enough sleep, which is seven to nine hours for most adults. She points out that obstructive sleep apnea, common in women with PCOS, can cause insulin levels to rise. See your doctor if you’re having trouble getting the required sleep.
Bottom Line
Reducing weight doesn’t prevent PCOS, even though it can significantly improve your symptoms and lower your risk of developing other health issues.
But, under extreme stress, women with this condition are more likely to relapse with the disorder and increase their risk for heart disease, type 2 diabetes, and gestational diabetes, according to Dr Kumar.
You can try several lifestyle modifications and treatments to successfully lose weight and keep it off, even though it is more difficult for women with PCOS to lose and keep it off.