Polycystic ovarian syndrome, or PCOS, is known as a hormonal condition that may affect women and girls during their reproductive years.
It might cause symptoms such as irregular periods, elevated insulin levels, acne, and excessive body hair.
PCOS could have significant impacts on a woman's physical and emotional well-being. Many women with PCOS may find it challenging to lose weight.
This article explores the causes of weight gain in PCOS and offers guidance on effective weight loss strategies that may help in addressing hormonal imbalances.
The term polycystic literally means ‘many cysts,' which is what grows on the ovaries of women with PCOS.
The cause of PCOS is still unknown, although it's suspected to have something to do with high levels of insulin or of androgens (male hormones) that impact how the ovaries work.
The ovaries are there to create and release an egg each month through your menstrual cycle, but for women with PCOS, the egg may not develop or be released during ovulation, which may result in infertility.
There's also a strong genetic component, meaning if your mum or aunty has PCOS symptoms, there's a good chance you could have PCOS, too.
| Lifestyle Changes | Medical Interventions |
|---|---|
| Regular exercise | Medication |
| Balanced diet | Hormonal therapy |
| Stress management | Insulin-sensitizing drugs |
Maintaining a balanced diet is vital for managing weight with PCOS. Although there isn't a one-size-fits-all diet for PCOS, it is recommended to focus on eating more vegetables, protein, and healthy fats while reducing sugars and carbs.
This approach may aid in weight loss and help manage insulin resistance, which may also reduce PCOS-induced weight gain.
One helpful tip is to eat protein and vegetables first before consuming carbs. It may help lower blood sugar levels more than eating carbs first.
Opting for whole-wheat pasta and bread, which are rich in dietary fiber and nutrients, may also be a healthier choice for women with PCOS.
Many women with PCOS experience intense food cravings and struggle with binge eating. Managing cravings may help in maintaining a balanced diet with PCOS.
Losing weight with PCOS might be challenging, but it is essential to be patient with your progress. Set realistic goals and understand that sustainable weight loss takes time.
Making gradual changes to your lifestyle may help you acquire healthy habits that will support long-term success.
Following a consistent exercise routine may help manage weight with PCOS. The official recommendation is that adults engage in a minimum of 150-155 minutes of regular physical activity a week, which rounds up to about 30 minutes each weekday.
Building a routine can also make physical activity a habit. Including exercise in your daily routine could turn it into a regular part of your lifestyle rather than something you have to force yourself to do.
Managing stress levels is critical for women with PCOS as it may contribute to increased cortisol and adrenaline, which are already elevated in women with this condition.
Women with PCOS are prone to higher cortisol levels, and stress may worsen this issue. Therefore, finding effective ways to de-stress is essential for weight loss.
Walking, doing easy breathing work, practicing yoga, or meditating could help address elevated stress levels. Including them in your daily routine may also help regulate cortisol.
Hormonal birth control, like oral contraceptives, may be necessary for some women with PCOS to regulate hormone levels.
These medications could help reduce symptoms such as irregular periods and excess hair growth. Consulting with a healthcare provider will determine the appropriate medication for weight loss.
Many healthcare providers recommend a low glycemic diet, also known as a low GI diet, for women with PCOS.
A low GI diet may focus on eating foods with a low glycemic index, which could mean they have less impact on blood sugar levels.
It could emphasize whole grains, fruits, vegetables, and lean proteins while limiting sugars and refined carbohydrates.
It is essential to avoid extreme calorie restriction and over-exercising when having PCOS.
Extreme diets and intense exercise sessions may promise quick results, but they might actually do more harm than good. Cutting out too many calories may lead to nutritional deficiencies and increase the risk of weight regain.
Over-exercising could also have negative consequences, including an increased risk of injury and a potential lack of expected weight loss.
Cardiovascular exercises like running or HIIT may improve insulin resistance, while weight training might help reduce male hormone levels and improve PCOS symptoms.
Quality sleep could be helpful for women with PCOS in order to enhance insulin sensitivity, reduce high-carb cravings, and maintain balanced blood sugar levels.
Creating a calming routine before bed may help signal to your body that it is time to rest. This could include activities such as reading a book, taking a warm bath, or practicing calming methods like meditation and deep breathing.
Blue light from electronic devices may disrupt sleep patterns and hinder the production of melatonin, a hormone that could help regulate sleep.
High stress levels may contribute to hormonal imbalances and worsen symptoms such as irregular periods and weight gain. Meditation involves focusing attention and eliminating the stream of thoughts that often fill the mind.
Research has shown that meditation could help reduce stress levels, which is particularly important for those with PCOS.
Women with PCOS might have higher levels of insulin in their bodies, leading to intense cravings for carbohydrates and increased hunger. It may result in consuming a higher calorie intake and ultimately lead to weight gain.
The hormone ghrelin, which helps regulate feelings of satiety or fullness, may also malfunction in women with PCOS, making them feel hungrier quickly.
Women with PCOS may also experience cravings for high-fat foods, such as chocolate, fast food, and sugary snacks, due to the elevated levels of male hormones in their bodies. These cravings could contribute to increased calorie intake and weight gain.
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Losing weight with PCOS could be particularly challenging due to hormonal imbalances and associated health conditions that may impact weight management.
Women with PCOS are more likely to develop chronic health conditions like type 2 diabetes, glucose intolerance, sleep apnea, and PCOS belly fat. These conditions may make weight loss even more difficult.
One of the primary reasons why losing weight with PCOS is so hard is the excess insulin in the body. PCOS is often associated with resistance to insulin, which could lead to weight gain.
High insulin levels may cause carb cravings and increased hunger, making it challenging to stick to a healthy eating plan.
PCOS could also have psychological symptoms such as depression, anxiety, and low self-esteem. These symptoms may negatively affect motivation to lose weight and make it harder to stick to a weight loss plan.
PCOS is a complex condition that might affect women differently. It may have long-term health complications such as diabetes, heart disease, and infertility.
Weight loss could be challenging for women with PCOS due to hormonal imbalances that affect metabolism and appetite regulation.
However, even a small amount of weight loss could improve PCOS symptoms and overall health.
Trying strategies such as lifestyle changes, exercise, nutrition, proper sleep, stress management, and balancing hormone levels may help women with PCOS successfully manage their weight.
Taking a complete approach and seeking guidance from health experts is important for long-term weight loss success with PCOS.
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