Do you know how to lose weight with PCOS? Unfortunately, there’s a lot we don’t know about PCOS and all of the numerous ways this illness makes it tougher to lose weight. Scientists are currently exploring the origins of PCOS and the best methods to treat it.
PCOS makes it harder for women to lose weight due to hormonal abnormalities, insulin resistance, and inflammation. Up to 7% of adult women can have this problem. Still, even a small weight loss of about 5% can help women with PCOS with insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life.
Hormonal imbalance is the hallmark of polycystic ovary syndrome (PCOS), an endocrine condition. Numerous hormonal systems, such as hunger, energy use, stress response, and others, have been linked to changes in body weight.
However, we do know that decreasing even a little weight has been proven to alleviate PCOS symptoms. That you may progress toward optimal health,
What Is Polycystic Ovary Syndrome
An inability to reduce weight is correlated with PCOS because of the hormonal imbalance that plagues women with the condition.
Polycystic ovary syndrome (PCOS) is a medical disorder that affects one in ten women between the ages of 15 and 44 and makes weight loss particularly difficult. That may prompt them to research weight loss options for women with PCOS.
Weight loss may be difficult for women with polycystic ovary syndrome (PCOS), even if they follow a healthy diet and exercise regularly. Polycystic ovary syndrome affects between 4% and 20% of women of reproductive age (PCOS). Those with polycystic ovary syndrome (PCOS) frequently find it more difficult to lose weight than patients without PCOS and find it easier to lose weight accidentally.
Each and every weight reduction strategy for PCOS follows a route that targets these systems. Losing weight while dealing with PCOS requires better insulin management and less inflammation.
Reasons for Having PCOS
The root causes of polycystic ovary syndrome (PCOS) remain unknown to medical science. High quantities of male hormones inhibit the ovaries from naturally generating hormones and creating eggs.
Excess testosterone production has been related to genetic factors, insulin resistance, and inflammation. This is how losing weight with PCOS becomes difficult.
Here are a few reasons:
- PCOS has been shown to be a genetic trait.
- Probably a large number of genes, rather than just one, are involved in the disease (6).
- Deficiency of insulin’s ability to stimulate glucose uptake
- Insulin resistance, the inability of cells to respond to insulin, occurs in up to 70% of PCOS women.
- The pancreas secretes the hormone insulin, which facilitates the body’s use of sugar from meals as fuel.
- A rise in insulin needs occurs when cells are unable to make effective utilization of the hormone. In response, the pancreas increases insulin production. The ovaries create more androgens in response to an increase in insulin.
- Insulin resistance may have several root causes, but obesity is a key one. The risk of developing type 2 diabetes is raised by the presence of both obesity and insulin resistance.
- Inflammation levels tend to be higher in women with PCOS. Inflammation may be exacerbated by excess weight. Increased testosterone levels have been associated with chronic inflammation.
When you have polycystic ovary syndrome (PCOS), losing weight might seem like an impossible task. It’s simpler for women with PCOS to put on weight. Extra challenges prevent us from losing weight.
Hormonal disruptions are the root cause of weight gain in PCOS. However, insulin resistance and chronic inflammation are the root causes of these discrepancies. When it comes to controlling one’s weight, insulin resistance is a major factor. Weight gain is also a result of chronic inflammation. While genes mostly predetermine this, they may be moderated by factors including food and lifestyle.
Tips for Managing Polycystic Ovary Syndrome
1- Have a High-Fiber Diet
A high-fiber diet may facilitate weight reduction in people with PCOS because it prolongs satiety.
The RDI for fiber in the United States is 14 grams per 1,000 calories, which works out to around 25 grams per day for women. However, American women typically consume just 15-16 grams of fiber daily.
One research found that PCOS women, but not women without PCOS, benefited from greater fiber consumption in terms of insulin resistance, total body fat, and belly fat.
In another research on 57 women with this illness, increased fiber consumption was related to reduced body weight.
2- Consume Fats That Are Good For You
Eating a diet rich in healthy fats has been linked to improved satiety after meals, as well as to success in combating weight gain and other PCOS symptoms.
One research looked at the effects of dietary fat on PCOS in 30 women. One group ate a low-fat diet (55% carbohydrates, 18% protein, 27% fat), whereas the other group ate a higher-fat diet.
There was a greater reduction of fat, especially belly fat, after eight weeks on the higher-fat diet compared to the lower-fat diet, which also lowered lean body mass.
Adding healthy fats to meals may increase stomach volume and decrease appetite even when fats are high in calories. This is how losing weight with PCOS enables you to consume fewer calories during the day.
Examples of healthful fats include avocado, olive oil, coconut oil, and nut butter. Combining healthy fat with a protein source may further boost the satisfying effects of meals and snacks.
3- Include Intermittent Fasting in Your Routine
The benefits of intermittent fasting for metabolic health and weight reduction have been well-documented. Body composition, insulin sensitivity, menstruation, chronic inflammation, and androgen control may all benefit by restricting meals to within eight hours a day for women with PCOS, according to the literature.
Intermittent fasting is a helpful strategy to further enhance a PCOS diet, provided the dangers of disordered eating are considered.
4- Cut Down On Your Stress
Stress has an indirect effect on body weight in a number of ways. It has an effect on how we handle food and how much self-control we exercise. It increases appetite and stimulates a desire for sugary and starchy foods. Reduced activity and sleep quality are additional negative effects of stress.
Even the healthiest persons are in danger from stress, but women with PCOS report higher levels of stress than those without the disorder. This is both a challenge and an opportunity. Women who have polycystic ovary syndrome (PCOS) should, on the one hand, work more to keep their stress levels in check. On the other hand, stress-reduction interventions will probably help with weight loss and make women know how to lose weight with PCOS.
Mindfulness meditation, guided relaxation techniques, and cognitive behavioral therapy are some of the most effective direct strategies for managing stress. Anxiety and depression may be alleviated by physical exercise as well.
5- Exercise On A Regular Basis
Exercising is a tried-and-true method for reducing body fat.
Sixteen women participated in a 12-week trial in which those with PCOS shed 2.3% less body fat than the control group after doing 45-60 minutes of exercise three times a week.
Weight reduction and increases in insulin sensitivity occurred during the <a href="https://gynaefit.com/index.php/2022/12/10/womens-health-is-important-5-ways-women-can-take-charge-of-their-bodies/" title="<strong>Women’s Health Is Important: 5 Ways Women Can Take Charge Of Their Bodiesexercise program. However, individuals with PCOS lost less weight than those without the disease.
Working out with weights has also been found to help PCOS in women.
45 PCOS ladies participated in a research where they lifted weights thrice weekly. Weight loss, muscle increase, and lower levels of testosterone and blood sugar were all seen after four months.
Final Words
Physicians often start with lifestyle modifications when treating PCOS since they have a high success rate.
Losing weight is an effective treatment for PCOS and may boost fertility. Losing weight may be accomplished by a combination of diet and aerobic activity.
Medication may be used if a change in diet and exercise don’t do the trick. Metformin and birth control pills may both help women with PCOS go back to regular menstrual cycles and improve their symptoms.