How To Lose Weight With PCOS?

Weight loss is difficult in women with polycystic ovary syndrome. PCOS is a condition in which the ovaries produce abnormal amounts of androgens; the male sex hormones usually present in small amounts in women. The name polycystic ovary syndrome describes the numerous small cysts in the ovaries. However, some women with the disorder do not have cysts, while others do. Ovulation occurs when an adult egg is released from the ovary. If the egg is not fertilized, it goes out of the body during the menstrual cycle.

In some cases, a woman does not produce enough hormones for ovulation. When ovulation does not occur, the ovaries can form many small cysts. These cysts produce hormones called androgens. Women with PCOS often have high levels of androgens. It can cause more problems in a woman’s menstrual cycle and cause many PCOS symptoms.

Treatment for PCOS is often done with medication. Medications may not completely cure PCOS, but they can help reduce symptoms and prevent health problems. This syndrome is a condition characterized by hormonal imbalances, irregular periods, or the formation of small cysts in one or both ovaries. Hormonal imbalances, insulin resistance, and the inflammation associated with the disease make it difficult for women to lose weight.

Even a small weight loss of approximately 5% can improve women’s insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life.

Symptoms of PCOS

Symptoms include the following:

• Missed periods, irregular periods, or very light periods
• Ovaries that are large or have many cysts
• Excess body hair, including the chest, stomach, and back
• Acne or oily skin
• Male-pattern baldness or thinning hair
• Infertility
• Weight gain, especially around the belly
• Small pieces of excess skin on the neck or armpits

Lose weight with polycystic ovary syndrome

The main cause of PCOS is insulin resistance. Insulin resistance is a condition in which carbohydrates are not processed normally, interfering with weight regulation and leading to fat storage. The body is not responding to insulin properly, or more insulin is needed to transfer glucose to the cells.

Many women with polycystic ovary syndrome try to lose weight because it causes an imbalance of hunger hormones and raises and lowers blood sugar levels throughout the day.

As a result, it is not uncommon for women with polycystic ovary syndrome to have eating disorders, such as binge eating. There are many safe and effective ways to lose weight while improving insulin resistance and controlling symptoms.

Reduce carb intake

Reducing carbohydrate intake may help manage PCOS due to the effect of carbohydrates on insulin levels. Approximately 70% of women with polycystic ovary syndrome have insulin resistance. Insulin is essential for managing blood sugar and storing energy in the body. Research has linked high insulin levels to increased body fat and weight gain in women with PCOS. A diet low in GI and low in carbohydrates may lower insulin levels in women with PCOS, which may help with weight loss.

Get plenty of fiber

Because fiber helps feel fuller after a meal, a high-fiber diet may improve weight loss in women with PCOS. Most people do not get enough fiber, which is found mainly in fruits, vegetables, legumes, and whole grains. Women’s recommended amount of fiber is 14 grams per 1000 calories consumed or about 25 to 28 grams per day. Consuming more fiber can help a person feel full longer with fewer calories. In addition, complex and high-fiber carbohydrates raise blood sugar at a slower rate.

Eat healthy fats

Eating lots of healthy fats in the diet may help a person feel more satisfied after a meal and help lose weight and other symptoms of PCOS. Although fats are high in calories, adding healthy fats to meals can increase stomach volume and reduce hunger. This may help eat fewer calories during the day.

Eat enough protein

Protein helps stabilize blood sugar and increase the feeling of satiety after a meal, which may help reduce cravings and generally lead to lower calorie intake. A higher protein diet in PCOS is associated with weight loss.

Eat fermented foods

Healthy gut bacteria may be involved in metabolism and weight maintenance.  Women with PCOS may have fewer healthy gut bacteria than women without the condition. In addition, some probiotic strains have positive effects on weight loss. Thus, eating foods rich in probiotics such as yogurt, kefir, sauerkraut, and other fermented foods may help increase the number of beneficial bacteria in the gut. Probiotic supplements also have the same results.

Reduce inflammation

Inflammation is the body’s natural response to infection or injury, and the link between inflammation and obesity is well established. Inflammation increases obesity, and obesity exacerbates inflammation in a vicious cycle. An anti-inflammatory diet rich in fruits, vegetables, and omega-3 fatty acids is associated with improved inflammatory markers, weight, and overall health. Chronic inflammation, common in women with PCOS, is associated with obesity. Sugar and processed foods may contribute to inflammation.

Limit processed foods

Women with PCOS should reduce their intake of some unhealthy foods. Processed foods and added sugars may raise blood sugar levels and increase the risk of insulin resistance, which is linked to obesity. Women with polycystic ovary syndrome process sugar differently than women without it. They experience higher blood sugar and insulin levels after consuming equal amounts of sugar than other women. In addition, experts recommend that women with PCOS limit their intake of added sugars and refined carbohydrates to manage symptoms and maintain body weight. Foods high in added sugar and refined carbohydrates include cakes, cookies, candy, and fast food.

Mindful eating

Women with PCOS often try a lot of diets and are three times more likely to have eating disorders. Conscious eating is one potential solution that increases awareness of physical symptoms such as hunger and satiety. Mindfulness-based approaches to food can help with problem-eating behaviors, especially overeating and emotional eating. In addition, conscious eating habits can help people lose weight.

Don’t under eat

Prolonged calorie restriction slows down metabolism. Although calorie restriction is likely to lead to short-term weight loss, over time, as the body reduces the total number of calories it burns, it adapts to this restriction, leading to weight gain. Following a very low-calorie diet can negatively affect the hormones controlling appetite. Instead of limiting your calories, focus on eating whole foods and eliminating unhealthy products.

Exercise regularly

Exercise improves insulin sensitivity. Moving for more extended periods, with more intensity and variety, improves insulin sensitivity, burns more calories, improves the heart and other muscles, and improves strength, balance, and endurance.

Adults should exercise at least 150 minutes a week, which is about 30 minutes each day of the week. Physical activity is important for all aspects of health and wellness, including weight management. People with PCOS lose weight harder with exercise than people without polycystic ovary syndrome; while weight loss may be slower, exercise still has powerful benefits for the whole body and can relieve many of the symptoms of PCOS.

Get enough sleep

Adequate sleep is very important for health. Women with PCOS may experience sleep disorders, including excessive daytime sleepiness, sleep apnea, and insomnia.  Lack of sleep increases the activity of hormones that cause hunger, such as ghrelin and cortisol, which cause us to consume more food during the day. Insufficient sleep is associated with an increased risk of overweight or obesity.

Manage stress

Because stress is a risk factor for weight gain, stress management can help with weight management. Stress raises cortisol, a hormone produced by the adrenal glands. Chronic high cortisol levels are associated with insulin resistance and weight gain. Chronic stress also increases the risk of belly fat. In turn, belly fat increases inflammation, stimulating the body to make more cortisol. Focus on stress management practices to lower cortisol levels. Techniques such as meditation, yoga, and spending time in nature can help lower cortisol levels.

Consider supplements

Several supplements help with weight management and its symptoms in women with polycystic ovary syndrome. These include vitamin C, selenium, N-acetylcysteine, and alpha-lipoic acid. Myo-inositol is a supplement that may lead to weight loss in women with PCOS. Inositol is a B vitamin-related compound that helps improve insulin sensitivity. Myo-inositol is a special form of inositol.

Be patient

Losing weight with PCOS is challenging but not impossible. Weight loss may be longer than people with hormonal imbalances. While slow progress can be frustrating, a healthy lifestyle has benefits that people may not immediately realize. Even if women do not lose a significant amount of weight, a healthy diet and exercise can reduce the risk of long-term health problems such as diabetes and heart disease.

The bottom line

Polycystic ovary syndrome is a common hormonal abnormality in women of childbearing age. These women usually have large ovaries that contain large numbers of small, fluid-filled cysts called follicles. PCOS is one of the most common causes of infertility in women because due to high levels of male hormones in these people, ovulation does not occur or occurs irregularly. Symptoms of this syndrome include irregular periods, acne, overweight and excessive hair growth.

Weight loss in women with polycystic ovary syndrome is challenging. Following a balanced diet and lifestyle modifications that include regular exercise, stress management, and adequate sleep can help you lose weight.

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