About half of all PCOS women are overweight or obese. And want Weight loss
PCOS (polycystic ovary syndrome) is a hormonal syndrome that affects women of reproductive age. Women with PCOS can have irregular or extended menstrual cycles and high levels of the male hormone androgen. The ovaries can produce a large number of small collections of fluid (follicles) and fail to release eggs regularly.
Women with PCOS are more likely to develop fatty liver, hypertension, high cholesterol, and insulin resistance. These women can develop heart disease, stroke, or diabetes if their weight is not managed. PCOS-affected women are more likely than the general population to have type 2 diabetes. Insulin can no longer regulate blood sugar levels or manage how food is converted into energy when it is high.
Insulin resistance can be further exacerbated by a lack of physical exercise and poor dietary habits in people with PCOS to make it worse.
Therefore, women with PCOS need to keep an eye on their BMI (Body Mass Index).
Here are a few weight loss tips for women with PCOS
1)Increase Protein intake
Protein helps to keep blood sugar in check and boosts feelings of satiety after a meal. It can also help you lose weight by reducing cravings, increasing calorie burn, and controlling appetite hormones. In one study, 57 women with PCOS were offered either a high-protein diet of more than 40% of calories coming from protein and 30% from fat or a regular diet of less than 15% protein and 30% fat.
After six months, the women in the high-protein category had lost an average of 9.7 pounds (4.4 kg), which was slightly higher than the control group. If you’re worried about your protein intake, you should include it in your meals or select high-protein snacks. It’s smart to eat regularly during the day and have snacks on hand that are high in protein and carbohydrates as an alternative to excessive snacking. Peanut butter and apple, string cheese, or almonds and seeds with dried fruit are good examples of snacks.
2)Limit Carbs and Sugar
Since carbs affect insulin levels, lowering your carb intake can help you control PCOS.
Insulin resistance occurs when the cells stop understanding the influence of the hormone insulin. Insulin is used for blood sugar control and energy absorption in your body. It affects about 70% of women with PCOS. High insulin levels have been linked to elevated body fat and weight gain in the general population and women with PCOS.
Furthermore, women with PCOS can benefit from a low-glycemic diet. The glycemic index (GI) is a metric about how fast a diet increases blood sugar levels.
According to a 2019 report published in Food Science & Nutrition, low fiber and magnesium intake are linked to PCOS and hyperandrogenism. That means you should eat foods high in complex carbohydrates, such as fruits and vegetables, whole grains, and legumes. Because of their high fiber content, these better-for-you carbohydrates take longer to chew, helping to balance blood sugar and keep you fuller for longer.
You can also choose brown rice, quinoa, or farro instead of white rice. Added sugars, which can be used in many processed meals, pre-made smoothies, and meal replacement drinks, can be avoided. If you do use a sweetener, use honey or pure maple syrup sparingly.
3)Hunger, Cravings, and Mindful Eating
Cravings and hunger are not the same things, even though they sound the same. Hunger is a more general sensation, although cravings normally focus on a certain meal, texture, or flavor. Cravings are motivated by emotions or psychological factors. Boredom, depression, and fear are all factors that may lead to them. Hunger, on the other hand, is a hormonal reaction to an empty stomach. One solution to this problem is to practice Mindful Eating. Mindfulness-based approaches to food can aid in the treatment of unhealthy eating habits, such as binge eating and emotional eating.
It entails eating steadily and without distraction, listening to physical hunger signals, and eating until you’re satisfied, discriminating between real hunger and non-hunger stimuli for eating, and stimulating the senses by identifying colors, sights, textures, and tastes.
4)Exercise
Make a regular workout schedule a priority as following an exercise regimen will help you control your blood sugar and lower your risk of heart disease and diabetes, all of which are common in women with PCOS.
According to studies, more than half of PCOS women will develop diabetes or prediabetes by 40. There’s also a clear correlation between PCOS and cardiovascular disease, according to studies. Alternate days between cycling, hiking, or kickboxing and lifting weights or completing bodyweight workouts that provide aerobic and strength training in the schedule. Including exercises that you like, such as walking, dancing, or yoga, makes it easier to incorporate into your daily routine.
Also Read, These 7 must exercises in your weight loss routine
5)Don’t Skip Meals!
Going on rigorous diets and skipping meals can cause your metabolism to slow down greatly. While calorie restriction can lead to weight loss in the short term, the body adapts to the restriction over time by burning fewer calories overall, leading to massive weight gain. Eating too few calories will also have a detrimental effect on appetite-controlling hormones. Restrictive dieting was shown to alter hormones, raising appetite and leading to weight gain in one study; instead of counting calories, it might be better to concentrate on consuming whole foods and avoiding unnecessary items.
Consuming more vegetables and whole foods while reducing packaged foods, refined grains, and added sugars can reduce weight loss without calorie restriction.
6)Birth-control and Supplements
PCOS is commonly treated with a combination of drugs, including metformin, oral contraceptives, and spironolactone, in addition to making healthier lifestyle changes. Metformin, a prescription drug used to cure type 2 diabetes, could be common to you. Metformin acts by lowering the amount of glucose absorbed from food and improving your body’s insulin reaction. On the other hand, hormone birth control can serve to balance sex hormones and reduce androgen levels, which can exacerbate problems like excessive hair growth and cystic acne.
Spironolactone is a diuretic that also has anti-testosterone effects and is commonly used to treat PCOS. Supplements such as Myo-inositol and carnitine can help women with PCOS lose weight and manage their symptoms.
It is of utmost importance that all of the supplements and birth-control mentioned above should be approved or prescribed by the doctor.
7)Reduce Stress!
Aside from food, exercise, and medicine, managing depression is the easiest way to avoid weight gain with PCOS. Stress is a risk factor for weight gain, so controlling it will help you lose weight. Cortisol, a hormone produced by the adrenal glands, rises in response to Stress. Insulin tolerance and weight gain are related to chronically elevated cortisol levels.
You’re more likely to gain belly fat if you’re under a lot of tension. As a result of the increased inflammation, your body produces more cortisol, producing a vicious loop.
Self-care activities like meditation, fitness, yoga, or doing something you enjoy will help you clear the emotional roadblocks that stop you from losing weight and develop the willpower to conquer obstacles. Reducing depression often places you in a happier state of mind to make better choices. Getting enough sleep can also help to lower stress and cortisol levels.
PCOS is a lifelong condition for which there is no treatment. You must protect your fitness, manage your Stress, and keep a close eye on your diet.
While this can seem to be a massive pain in the neck, it is preferable not to put yourself at risk of chronic diseases and just enjoy taking better care of yourself!
