One the most common advice when it comes to treating PCOS (Polycystic Ovarian Syndrome) is “just lose some weight”. Although it may sound simple, the truth is quite different. Trying to lose weight when you suffer from PCOS can be quite a challenge because your hormones and your metabolism will try to prevent you from achieving success. Therefore it’s quite important for you to know what is happening inside your body before you move on to something else.
What prevents you from losing weight?
Insulin is a hormone that is responsible for dealing with sugar in your bloodstream. Insulin transport sugar to your muscles and it is also responsible for storing extra glucose by turning it into fat. Scientists have proved that women that suffer from PCOS have a problem with insulin because the cells that are responsible for secreting insulin are producing it in much larger amounts than it is needed. This means that insulin stores larger amounts of glucose as fat. Also, it is known that many women who suffer from PCOS also have insulin resistance. That means that they need more insulin to deal with all the sugar in their bodies. A high level of insulin in women’s bodies creates more fat and also causes their ovaries to produce more testosterone than needed which just makes the situation worse.
Studies have shown that most women with PCOS have been found to have a slower metabolic rate. That means that they need fewer calories than the other women and yet they still feel hungry all the time.
We have already explained why is it hard to lose weight when you have PCOS. The important thing to know is that this is not impossible. It just requires dedication and a good plan. If you really want to get rid of all that fat that bothers you should continue reading and simply follow the bits of advice below.
EXERCISE A LOT:
You can hear in from your doctor, neighbors, and friends. You can see it on the internet. Exercise is one of the best ways to lose weight, and that counts double for women with PCOS. By exercising, you prevent your body from storing fat and your body improves your insulin resistance, boosts your testosterone to normal levels, and improves cholesterol. Aerobic, cardio workouts and sprinting (or even jogging) should become your daily routine. Resistance training is also highly recommended because it reduces abdominal fat and improves insulin resistance. Women with PCOS also suffer from chronic inflammation but it has been proved that regular exercise improves inflammation markers. This is very important because inflammation is closely connected to insulin resistance.
A group of researchers investigated the connection between exercise and PCOS. They considered 8 studies and found that most consistent improvements included improved ovulation, reduced IR (9–30%) and weight loss (4.5–10%).
AVOID JUNK FOOD AND UNECESSARY SWEETS:
Junk food and big amounts of sweets are the best diet killers. If you want to lose weight, then you should be really careful what you eat. Some foods, such as chips or soda drinks, contain high amounts of sugar which offer no nutritional benefits and increase your insulin resistance. Junk food can motivate you to eat more. You could become gluttonous and surrender to obesity. Studies have shown that women with PCOS that consume junk food displayed binge eating behaviors. This happens because of the hormone called ghrelin. Ghrelin is responsible for helping you feel full and satisfied after a meal. When it comes to women with PCOS, ghrelin simply declines more slowly after they finish a meal. This means that junk food and unnecessary sweets should be avoided at all costs because they severely harm your efforts to lose weight. This is especially true for women with PCOS. The best ways to avoid junk food and excessive intake of calories is to start a diet. ketogenic and low carb diet are the best way for a woman with PCOS to lose weight.
In a small study of 5 women with PCOS, a 24-week ketogenic diet reduced their body weight by 12%, testosterone by 22% and fasting insulin by 54% on average.
DRINK MORE WATER:
Drinking water was always considered healthy and helpful when it comes to losing weight. First, by replacing sugary beverages with clean, natural water will greatly reduce the number of calories you take which directly affects the amount of fat in your body. Second, it happens that you misunderstand the feeling of thirst for that of hunger. Some symptoms, such as fatigue, headache or dizziness are common for both hunger and thirst. That means that you will reduce the number of meals which is essential for your diet.
INCREASE THE AMOUNT OF PROTEIN IN YOUR DIET:
A high-protein diet is recommended to everyone who wants to lose some weight. It is effective, simple and especially good for women with PCOS. Protein diet will help you reduce your hunger, which results in less fat for you. You should change your protein foods often and be sure to eat four or five smaller meals a day. Here is a list of some protein foods that can help you get back in the desired shape:
- Lean meats
- Nuts and seeds
- Milk and yoghurt
Low Carbs diets are especially useful for helping people lose weight and every woman with PCOS should try it. This diet reduces the input of harmful substances into your body.
BE SURE NOT TO DO IT ALONE:
Unless you are capable of achieving such feat on your own it is always useful to have someone on your side. Consulting your doctor would be a good start. He could also give you helpful tips about what to eat, drink and how to control your progress. You should also workout with your friends or go to a gym. You can always learn a new tip how to safely lose weight. Believe it or not, meditation (especially mindfulness) proved itself quite useful when it comes to solving problems related to your body or mind. Some forms of meditation such as mindfulness help you in avoiding stress and it can also raise your awareness and helps you to recognize hunger and satiety signals. It is a good strategy for weight loss and it can be used in addition to diet and workouts too.