When the ovaries produce more androgen (a male sex hormone) than is required, the condition is known as polycystic ovarian syndrome (PCOS). Lack of ovulation, irregular menstruation, acne, and excessive body hair are some of the symptoms.
PCOS is associated with obesity and insulin resistance. The
issue affects up to 60% of those who are overweight or obese.
Obesity can both cause and exacerbate PCOS symptoms, and
PCOS raises the risk of weight gain and obesity.
The symptoms determine the available treatments for PCOS. If
weight loss is a goal, it's frequently one of the first therapeutic
alternatives. Insulin resistance, testosterone levels, and ovulation can all be
improved with weight loss.
1. Increase Consumption of Fiber
The
likelihood of losing weight can be increased by consuming more fiber. Fiber
slows digestion and suppresses hunger, which might help you consume less
calories. This slows the release of glucose (sugar) into the bloodstream and
prolongs feelings of fullness.
Foods high
in fiber include:
Vegetables such as broccoli, lettuce, spinach, asparagus, and pumpkin
Whole grains such as puffed wheat, oats, quinoa, and brown rice
Yams and sweet potatoes
Legumes such as lentils, chickpeas, and beans
Nuts and seeds such as pistachios, pecans, and almonds
Fruits such as kiwis, pears, berries, and peaches
2. Engage
in Regular Exercise
Your
physical and emotional well-being are enhanced when you incorporate exercise
into your daily schedule. By encouraging ketosis, which is the burning of
stored fat for energy, and motivating muscles to consume extra blood glucose,
exercise can aid in weight loss. According to PCOS standards, physical exercise
should be at least 150 minutes each week.
Other PCOS
symptoms can be alleviated by exercise.
After reducing weight, keep it off.
Boost your sexual function
Sync up your hormones.
Control blood sugar levels and enhance insulin sensitivity, or the body's
reaction to the insulin hormone.
3. Take
Care When Eating Carbohydrates
If you have
PCOS, you should limit or cut back on your carbohydrate intake since you are
more likely to develop insulin resistance, which is a condition in which your
body does not use insulin as it should.
Carbohydrates can exacerbate PCOS symptoms by increasing insulin resistance,
causing weight gain, and promoting inflammation. This is particularly true for
high-glycemic-index (GI) or refined carbs, as those found in processed cereals,
juices, white bread, pasta, and rice, as well as sweets.
You don't have to cut out carbohydrates from your diet because they are the
body's main energy source. By lowering calorie intake and the chance of a blood
sugar surge, being aware of what you eat can help you lose weight.
Try the
following tactics:
Eat foods high in fiber and non-starchy veggies that are low in GI carbs.
Instead of processed food and beverages, choose whole fruits, seeds, and nuts.
high in calories and sugar while munching
Select whole, unprocessed foods over refined ones, such as whole-grain bread,
pasta, and cereals.
Steer clear of simple sweeteners and sugars.
4.
Enhance the Quality of Your Sleep
Sleep
disorders like insomnia and sleep apnea are more common in those with PCOS.
Obesity frequently makes these issues worse. Additionally, sleep can help or
hurt your weight loss efforts.
Your hunger
and the way your body breaks down food might be impacted by getting too little
sleep. The body may burn less calories as a result of a slowed metabolism. Over
time, weight gain and fat accumulation may result from decreased energy
expenditure.
The hormones that regulate hunger and satiety are strongly impacted by sleep.
The "hunger hormone," ghrelin, can rise in response to poor sleep,
which increases appetite and food consumption. Leptin, a hormone that indicates
satiety (feeling full), is also lowered by inadequate sleep, which heightens
appetites for food.
You can
improve your quality of sleep at night by following these tips:15.
Establish a peaceful, dark, and cool sleeping space in the bedroom. Steer clear
of heavy meals, coffee, and alcohol just before bed. If you must, have a little
snack.
Steer clear of strenuous activities right before bed.
Throughout the day, get some natural light to help your body's wake-sleep
cycle.
Try aiming for 7-9 hours each night and going to bed and waking up at the same
time each day.
5.
Control Your Stress
You might
get emotionally, cognitively, and physically exhausted by stress. Additionally,
it can make weight loss difficult or lead to weight gain (e.g., slow your
metabolism and drive you to eat more).
The hormones cortisol and adrenaline, which put the body in fight-or-flight
mode, are released when stress occurs. Weight gain can result from a series of
events that are triggered by ongoing stress and the ongoing production of these
hormones.
Stress
causes the body to release cortisol, which in turn causes noradrenaline and
adrenaline to be released. These hormones shut down superfluous bodily
processes while momentarily boosting "survival" activities. For
instance, they slow metabolism and digestion while raising blood pressure and
insulin production. Stress eating can also be brought on by cortisol.17
The
following actions can help you reduce your stress:
Make contact with social support groups.
Spend time with your loved ones.
Take part in enjoyable pastimes like reading or listening to music.
Make getting enough sleep a priority.
Use stress-reduction strategies such as journaling, deep breathing, movement,
creativity, and social interaction.
Practice yoga and work out.
6.
Examine probiotics
Good gut
flora may increase metabolism and aid in weight loss. Probiotics are live
microorganisms that are either naturally present in or introduced to fermented
foods like yogurt. They are also referred to as good or friendly bacteria. They
are also available as supplements.
Probiotics are thought to aid in repopulating the beneficial bacteria in the
stomach. Research has indicated that they offer numerous health advantages,
such as enhanced digestion, heart, and metabolism.
Probiotics may help people with PCOS since they may have fewer beneficial gut
flora than other people. According to one published study, some probiotics may
aid with weight loss.
7. Give
Protein Priority
Protein may
aid in weight loss for PCOS sufferers. Protein can increase body mass, speed up
metabolism, and aid in weight loss. It can help you avoid needless eating or
snacking by keeping you satiated for longer.
Poultry, fish, eggs, tofu, seafood, and beans are examples of foods high in
protein.
8.
Include Nutritious Fats in Your Diet
Although
they contain more calories than carbs, fats are nevertheless vital nutrients.
Certain fats are thought to be healthier than others.
Saturated and trans fats are examples of unhealthy fats that are linked to
diseases like cardiovascular disease.
Good fats: Monounsaturated and polyunsaturated fats (such as avocado, nuts,
seeds, olives, and olive oil)
Feelings of fullness can be enhanced by healthy fats. Studies have indicated
that they have anti-inflammatory qualities. Additionally, they can increase
your metabolism, improve insulin resistance, and promote fat burning, all of
which can aid in weight loss.
9. Drink
Water to Stay Hydrated
Water has
several advantages. It aids in joint lubrication and body temperature
regulation. Drinking water can reduce hunger and assist you avoid
overindulging. It is calorie-free, aids in digestion and fat burning, and
boosts metabolism.
Water is a better option than sugary drinks, which are low in nutrients and
heavy in calories.
10.
Engage in Mindful Eating
If you need
to control your weight or obesity brought on by PCOS, mindful eating—also
referred to as intuitive eating—can be helpful. Think about being more mindful
of what you eat, when you consume it, and how much you eat.
You may keep track of your daily caloric intake, your eating habits, and if
you're choosing wholesome foods by keeping a food journal. You can identify
harmful patterns by keeping a food journal.
Does PCOS
Make Weight Loss Difficult?
PCOS
patients can lose weight, but it can be difficult because of insulin
resistance, hormone imbalance, metabolic dysfunction, and sleep issues.
Talk to your healthcare professional about your concerns if you're attempting
to reduce weight but are having trouble. You can also get assistance from other
professionals, such as a certified exercise specialist and a registered
dietitian (RD).
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