Weight gain is a problem that PCOS (PCOS) affects women. Many women with PCOS also have insulin resistance, which makes it difficult for the body to convert blood sugar into energy. To balance the sugar level, the body must make more insulin. More than half of women with PCOS are obese and insulin resistance is a common contributor to obesity.
These factors along with the hormonal imbalance caused due to PCOS can make losing weight a very difficult task. Here we are listing some tips that can help make this journey easier for you.
9 Tips To Lose Weight With PCOS 9 Tips For Losing Weight With PCOS
1. Eat Enough Protein
When following a diet, protein promotes a feeling of fullness and helps balance blood sugar. It can promote weight loss by reducing appetite, burning calories and regulating appetite hormones.
2. Reduce Carbs
Due to the effect of carbohydrates on insulin levels, reducing your carb intake can help you control PCOS. Insulin resistant, which occurs when your cells fail to recognize the effects of the hormone insulin and affects about 70 percent of women with PCOS. In addition, women with PCOS may benefit from a low glycemic diet. The glycemic index (GI) measures how fast a specific item raises blood sugar levels.
3. Eat More Fiber
By increasing your fiber intake, you can feel full for longer on fewer calories. Plus, unlike sugary carbs, complex, high-fiber carbs won’t spike your blood sugar and hunger.
4. Consume More Probiotics
Healthy gut bacteria can affect the maintenance of weight and metabolism. According to studies, PCOS patients may have less healthy intestinal bacteria than people who do not have PCOS. In addition, recent studies indicate that certain probiotics may help people lose weight.
5. Eat Healthy Fat
Including lots of healthy fats in your diet can help you lose weight and manage other PCOS symptoms. Also you can feel more satiated after a meal. Including healthy fats in the diet can actually increase stomach volume and curb hunger. This can result in you eating fewer calories overall. Olive oil, coconut oil, avocado and other types of healthy fats are some examples.
6. Avoid Packed and Sugary Foods
As another way to lose weight with PCOS, reduce your intake of certain harmful foods. Processed foods and sugar-laden foods can cause insulin resistance, which is linked to obesity, and increase blood sugar levels.
7. Exercise Regularly
Exercise is a tried and true way to promote weight loss. Despite having less fat loss than women without PCOS, exercise helped PCOS patients lose belly fat and improve their insulin sensitivity. Weight lifting can also be effective in benefiting women with PCOS.
8. Manage Your Mental Health
Managing your stress can help you control your weight as stress is a risk factor for weight gain. Your adrenal glands produce the hormone cortisol, which is released in response to stress. Insulin resistance and weight gain have been associated with persistently high cortisol levels. Stress and sadness can also affect one’s appetite which subsequently affects our weight.
9. Pay Attention to Your Sleep
Sleep is essential for your health. If you have PCOS, you may have sleep problems, including insomnia, sleep apnea, and excessive daytime sleepiness. Inadequate has been blamed for increasing the activity of appetite-producing chemicals like ghrelin and cortisol, which can lead you to eat unnecessarily throughout the day.
Talk to your doctor about your weight loss journey. PCOS can slow down weight loss and can even cause weight gain.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. NDTV does not claim responsibility for this information.