PCOS is a hormonal condition that stands for PCOS. While PCOS is usually thought of as a fertility problem, it actually has many aspects and causes a lot of problems for women who suffer from it on a regular basis.
The issue of being overweight is one such issue that affects women. Many women with PCOS also have insulin resistance, which makes it difficult for the body to convert blood glucose into energy. In order to balance sugar levels, the body must produce more insulin. More than half of women with PCOS are obese, and insulin resistance commonly contributes to obesity.
These factors along with the hormonal imbalances caused by PCOS can make losing weight a very challenging task. In this article, we list some tips that can help make this journey easier for you.
9 tips to remember when trying to lose weight with PCOS:
1. Eat enough protein
When dieting, protein promotes feelings of fullness and helps balance blood sugar. It may also promote weight loss by reducing cravings, increasing calorie burning, and controlling hunger hormones.
2. Reduce carbohydrates
Because carbohydrates affect insulin levels, reducing your carbohydrate intake may help you control PCOS. Insulin resistance, which occurs when your cells fail to recognize the effects of the hormone insulin, occurs in about 70% of women with PCOS. Additionally, women with PCOS may benefit from a low glycemic index diet. The glycemic index (GI) measures how quickly a particular ingredient increases blood sugar levels.
3. Eat more fiber
You may feel fuller for longer eating fewer calories by increasing your fiber intake. Moreover, unlike sugary carbs, complex and fiber-rich carbs will not raise your blood sugar and increase your appetite. In one study, women with PCOS but not women without PCOS who consumed more fiber had reduced levels of insulin resistance, total body fat, and belly fat.
4. Eat more probiotics
Weight maintenance and metabolism may be affected by healthy gut bacteria. According to studies, PCOS patients may have less healthy gut bacteria than people without PCOS. Furthermore, recent studies suggest that certain probiotics may help people lose weight.
5. Eat healthy fats
Including plenty of healthy fats in your diet may help you manage weight loss and other symptoms of PCOS, while also making you feel full after meals. Adding healthy fats to meals can increase stomach size and curb hunger, even though they are high in calories. You may eat fewer calories overall as a result. Examples include olive oil, coconut oil, nut butter, avocado, and other types of healthy fats.
6. Avoid canned and sugary foods
Cut back on some harmful foods as another way to lose weight with PCOS. Processed foods and sugary foods can cause obesity-related insulin resistance and increased blood sugar levels. Sugar may be digested differently in women with PCOS than in those without it.
7. Exercise regularly
Exercise is a tried and true way to promote weight loss. Despite losing less fat than women without PCOS, the exercise program helped PCOS patients lose belly fat and improve their insulin sensitivity. Weight lifting has also been shown to benefit women with PCOS.
8. Managing your mental health
Stress management can help you control your weight because stress is a risk factor for weight growth. The adrenal glands produce the hormone cortisol, which is released in response to stress. Insulin resistance and weight gain are associated with consistently elevated cortisol levels. Stress and sadness may also affect one’s appetite which subsequently affects our weight.
9. Focus on your sleep
Sleep is becoming increasingly recognized as essential to your health. If you have PCOS, you may experience sleep problems including insomnia, sleep apnea and excessive daytime sleepiness. Inadequate sleep has been shown to boost the activity of hunger-causing chemicals like ghrelin and cortisol, which can lead you to eat unnecessarily throughout the day.
Finally, be sure to talk to your doctor regarding your weight loss journey. PCOS can slow weight loss and also lead to weight gain. Your doctor can help you navigate the best diets and exercises to manage and reduce your weight as a person with PCOS.
Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.