Losing Weight With PCOS Isn’t Impossible!
Hormonal imbalances, irregular periods, and/or the development of tiny cysts on one or both ovaries are all symptoms of the polycystic ovarian syndrome (PCOS).
Adult women may be affected by this illness.
Women with PCOS find it difficult to lose weight due to hormonal abnormalities, insulin resistance, and inflammation associated with the condition.
In women with PCOS, even a small weight loss of 5% can improve insulin resistance, hormone levels, menstrual cycles, fertility, and general quality of life.
1. Increase The Fiber Intake
A high-fiber diet may help people with PCOS lose weight because fiber keeps them satisfied after a meal.
Higher fiber consumption was connected to decreased insulin resistance, total body fat, and belly fat in women with PCOS, but not in women without PCOS, according to one study.
Higher fiber consumption was linked to reducing body weight.
2. Lower Your Carb Consumption
Because carbs affect insulin levels, lowering your carb intake may help you control PCOS.
Insulin resistance occurs when your cells cease recognizing the effects of the hormone insulin, which affects about 70% of women with PCOS.
Insulin is required for the regulation of blood sugar and the storage of energy in the body. High insulin levels have been linked to increased body fat and weight gain in the general population, as well as in women with PCOS.
During the lower-carb, higher-fat phase of the diet, insulin levels dropped by 30%, although blood sugar levels remained similar.
Additionally, women with PCOS may benefit from a low-glycemic diet. The glycemic index (GI) is a scale that measures how rapidly food raises blood sugar levels.
3. Eat Protein
Consume Enough Protein Protein aids in blood sugar stabilization and enhances feelings of fullness following a meal.
It may also help you lose weight by reducing cravings, increasing calorie burn, and controlling hunger hormones.
If you're concerned about your protein intake, you can include it in your meals or choose high-protein snacks. Eggs, nuts, dairy, meat, and shellfish are all high-protein foods.
4. Mindful Eating should be practiced.
Women with PCOS are three times more likely to have eating disorders and have tried a variety of diets. One possible answer is mindful eating. It encourages people to be more aware of physical cues like hunger and fullness.
Mindfulness-based approaches to food may aid in the treatment of problematic eating habits, such as binge eating and emotional eating.
Furthermore, research suggests that mindful eating is associated with weight loss.
5. Consume Healthy Fats
Including a variety of healthy fats in your diet can help you feel fuller after meals, as well as combat weight loss and other PCOS symptoms.
The higher-fat diet resulted in more fat loss — including belly fat — after eight weeks than the lower-fat diet, which also resulted in a loss of lean body mass.
Adding healthy fats to meals can actually expand stomach volume and reduce hunger, despite the fact that fats are high in calories. This could assist you in consuming fewer calories throughout the day.
Avocado, olive oil, coconut oil, and nut butter are all examples of healthful fats. Meals and snacks can be made even more satisfying by combining healthy fat with a protein source.
6. Exercise on a regular basis
Exercise is a well-known method for losing weight.
Despite the fact that women with PCOS lost less fat than women without the illness, the exercise program did result in belly fat loss and improved insulin sensitivity.
Women with PCOS have also been proven to benefit from weight training.
7. Get Good Sleep
Sleep is becoming more widely recognized as a critical component of overall wellness.
Sleep difficulties, such as excessive daytime sleepiness, sleep apnea, and insomnia, may occur if you have PCOS.
Sleep deprivation has been proven to enhance the activity of hunger hormones like ghrelin and cortisol, causing you to eat more throughout the day.
In fact, lack of sleep is linked to an increased chance of being overweight or obese.
Women with PCOS may find it difficult to lose weight.
Weight loss may be aided by a well-balanced diet that is low in inflammatory foods like refined carbs and highly processed meals but high in whole foods, protein, healthy fats, and fiber.
Certain vitamins may also be beneficial.
It's also important to evaluate your way of life. Weight loss requires regular exercise, stress control, and adequate sleep.
Try any of the suggestions above if you have PCOS and are having trouble reducing weight.