How To Lose Weight When I Have PCOS?
Polycystic ovarian syndrome (PCOS) is one of the most common hormonal disorders in women. 5-10% of women have PCOS, although one in five may have polycystic ovaries.
But once you have been diagnosed with the syndrome, no matter how severe your symptoms are, from excess hair to freckles, irregular or absent periods, and weight gain, it can be very difficult to know what to do next.
It's important to remember that although PCOS is linked to our hormone levels, and insulin production, it's not 'fault' to you if you have it. However, the symptoms are sometimes manageable and hopefully improved through diet and exercise.
Polycystic ovary syndrome is a condition characterized by hormonal imbalances, irregular menstruation, and/or the development of small cysts on one or both ovaries. This condition can affect up to 7% of women. The hormone imbalances, insulin resistance, and inflammation associated with this condition make it difficult for women with PCOS to lose weight.
However, even a small weight loss of around 5% can improve insulin resistance, hormone levels, menstrual cycle, fertility, and overall quality of life in women with PCOS.
What are PCOS?
PCOS is a syndrome because it's not just a disease. These are the constellation of symptoms.
And because PCOS affects many hormones such as estrogen that are responsible for various bodily functions, women with PCOS may also find it difficult to conceive. PCOS is actually a leading cause of infertility in women because it can cause women to stop ovulating.
Symptoms of PCOS
Women are diagnosed with PCOS if they fulfill two of the three classic symptoms of the condition. These symptoms include having an irregular menstrual cycle, experiencing ovulatory dysfunction, showing signs of hyperandrogenism, and developing cysts on the ovaries. However, it is important to note that you do not have to have cysts on your ovaries to have PCOS.
Other general signs of PCOS include:
1. Darkening of the skin, especially around the neck, groin, and under the breasts
2. Hirsutism, aka having too much hair on the face, chin, and body areas that are usually overgrown with male hair. Up to 70 percent of women with PCOS have hirsutism.
3. Cystic acne on the face, especially the chin, chest, and upper back areas
4. Skin tags in armpit and neck area
5. Hair thinning or hair loss
What Causes Polycystic Ovarian Syndrome?
PCOS has many possible causes than one known cause, and as such, it is called a syndrome and not just a disease. Insulin resistance is a major cause of PCOS. Insulin is a hormone that helps convert sugar (glucose) into energy by moving it from the blood into the cells.
When our body becomes 'insulin resistant', cells do not respond normally to insulin and blood sugar levels rise. Also, insulin levels rise as the body produces more and more of it trying to get glucose into cells. Too much insulin signals the ovaries to release higher-than-normal levels of androgens and can make PCOS symptoms worse.
Here are helpful tips to lose weight with PCOS
Make exercising a part of your daily routine
Regular exercise is best known to increase insulin resistance. Even if you don't see changes in your weight or body size, exercise helps prevent weight gain, allowing you to stay fit and healthy. The goal of the workout should be to build muscle and lose fat. The more muscle you have in your body, the more calories you will burn and the better your insulin resistance. Regular physical activity will help reduce androgens, increase energy levels, increase overall fitness, relieve stress, increase ovulation and thus fertility.
Build an exercise regime that you can maintain. It doesn't have to be hard. Try brisk walking, lifting light weights, or yoga. Do it at least half an hour for five days a week.
Eating Healthy Fats
Having lots of healthy fats in your diet can help you feel more satisfied after eating, as well as manage weight loss and other symptoms of PCOS.
In one study in 30 women with PCOS, a low-fat diet (55% carbohydrates, 18% protein, 27% fat) was compared to a high-fat diet (41% carbohydrate, 19% protein, 40% fat).
After eight weeks, the high-fat diet resulted in more fat — including belly fat — than the low-fat diet, which also reduced lean body mass.
Even though fat is high in calories, adding healthy fats to your diet can increase belly volume and reduce hunger. It can help you to eat fewer calories throughout the day.
Examples of healthy fats include avocados, olive oil, coconut oil and peanut butter. Combining healthy fats with protein sources can further enhance the filling effect of meals and snacks.
.Increase your water intake and stay hydrated:
It's important to keep yourself hydrated as it helps you stay fit and healthy. Avoid fizzy drinks as much as possible. Drink sensibly as far as alcohol intake is concerned. Drink natural juices and not processed juices. Coconut water also helps in keeping you hydrated. Make sure you drink only tea and coffee in moderation. You can consider green tea instead as it is known to positively impact the immune system.
Take High Androgens & Inflammation Seriously
In order to understand how to lose weight with PCOS, first, you must have a good understanding of how PCOS weight gain occurs.
Any woman with PCOS who has problems with weight loss will almost certainly have elevated androgen (male sex hormones like testosterone) levels and low levels of chronic inflammation. This menacing pair is much more of a threat to the buttons of your jeans than any double chocolate ice cream.
Inflammation triggers our ovaries to overproduce androgens, while our excess androgens trigger inflammation further in a vicious cycle. This problem is exacerbated if you are overweight, but you do not need to be overweight because inflammation and increased androgens will negatively affect you. These are actually some of the aspects that determine the diagnosis of PCOS because it also occurs in normal weight women.
Since elevated androgen levels and chronic inflammation are the root causes of our PCOS, addressing these issues through better food and lifestyle choices is the most effective way to not only lose weight, but also increase fertility, reduce acne, and get rid of unwanted hair. . .
Everything included in the steps below should be about solving these two problems, and this is why my next point is so important.
PCOS Diet Foods
What people eat can have a significant effect on PCOS That said, currently there is no standard diet for PCOS. However, there is broad agreement on which foods are beneficial and appear to help people manage their condition, and which foods to avoid.
Diets that can help PCOS sufferers manage their symptoms are:
A low-glycemic index (GI) diet:
The body digests foods with low GIs more slowly, meaning they don't cause insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods on a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed low-carb foods.
Anti-inflammatory diet:
Anti-inflammatory foods, such as berries, fatty fish, leafy green vegetables, and extra virgin olive oil, can reduce inflammation-related symptoms, such as fatigue.
DASH Diet: Doctors Often Recommend Dietary
A Stop Hypertension (DASH) diet approach to reducing the risk or impact of heart disease. It can also help manage the symptoms of PCOS. The DASH diet is rich in fish, poultry, fruits, vegetables, whole grains, and low-fat dairy. This diet does not recommend foods high in saturated fat and sugar.
A 2015 study found that obese women who followed a specially designed DASH diet for 8 weeks experienced reduced insulin resistance and belly fat compared to those who didn't follow the same diet.
A healthy PCOS diet also may include the following foods:
– fatty fish, such as tuna, salmon, mackerel and sardines
- kale, spinach and other dark leafy greens
- natural, unprocessed foods
- high-fiber foods
- dark red fruit, such as red grapes, blueberries, blackberries and cherries
- broccoli and cauliflower
- enough dark chocolate
- nuts, including pine nuts, walnuts, almonds and pistachios
- healthy fats, like olive oil, as well as avocado and coconut
- dry beans, lentils, and other legumes
- spices, such as turmeric and cinnamon
Which Food Should Avoid in PCOS
If you've made it this far through the list, then you're missing out on the idea of reducing inflammation to achieve meaningful weight loss.
So what's the easiest way to have a profound effect on this primary mechanism of PCOS weight gain? Eliminate the foods that should be avoided I describe in detail here.
It includes:
Refined Carbs. It breaks down quickly into glucose which causes your blood sugar and insulin levels to spike which in turn leads to the accumulation of body fat.
Sugar. Any food that contains a significant amount of fructose is like a rocket propellant when it comes to fat storage.
Vegetable oil. This oil has nothing to do with real greens and contains high amounts of pro-inflammatory omega 6 fatty acids.
Adhesive. This common group of proteins is used in so many foods that it's nearly impossible to avoid them accidentally. It's also one of the most likely foods to have an undiagnosed intolerance for so being gluten-free can make a huge difference to your PCOS symptoms in general, as well as your weight more specifically.
Industrial Trans Fats. Found in processed foods such as frostings, microwave popcorn, packaged pies, frozen pizza, margarine and coffee cream, industrial trans fats are so bad for you that even the stubborn FDA has agreed that they are no longer "generally recognized as safe." Despite the recent move by the FDA that went into effect in June 2018, industrial trans fats can still be used as a "food additive" so it's worth being vigilant and always checking the ingredient list for "partially hydrogenated oils".
Milk. Like gluten, many women with PCOS have a milk intolerance that has not been diagnosed. Stopping all sources of dairy other than butter is a powerful way to reduce systemic inflammation and improve your body composition. Butter is the only dairy food you can eat because it's almost 100% fat and doesn't contain the problematic sugars and proteins found in milk.
Processed Meat. While it's unlikely to be a major problem food, I recommend avoiding processed meats due to the other junk that goes into making them. Sugar, dairy protein, MSG and nitrite etc. None of these additives make weight loss easier.
Soy products. Yes, there is evidence to suggest that soy is anti-inflammatory, but in my opinion soy should generally be kept off the grocery list because of the detrimental effects it can have on our estrogen function (which promotes fat storage). I make an exception here for fermented soy products.
Caffeine. Caffeine is at the heart of many of the strategies described throughout this article. It increases cortisol and insulin levels, can disrupt sleep, and can harm your gut. Not the companion you need when you're trying to lose weight with PCOS…
Other Food Intolerance. While this depends on your unique circumstances, there are many other foods that can cause subclinical sensitivities that trigger inflammation and encourage fat storage. Typical examples include eggs, peanuts, tree nuts, fish and shellfish.
When to see a doctor?
Common PCOS symptoms include:
- pimple
- difficult to get pregnant
- oily skin
- irregular menstruation
- extra hair growth
- weight gain, especially around the belly
- discomfort in the pelvic area
People who experience these symptoms may not take them seriously enough to discuss them with their doctor. Many people do not seek medical help until they are having trouble conceiving.
Anyone experiencing any of these symptoms should discuss their concerns with their doctor: the sooner they can start a treatment plan, the sooner they can feel better.
Weight loss can be a struggle for women with PCOS.
A balanced diet, low in inflammatory foods such as refined carbohydrates and processed foods but rich in whole foods, protein, healthy fats, and fiber can help with weight loss. Certain supplements may also be helpful. Lifestyle also has to be considered. Regular exercise, stress management, and sleep are all essential for weight loss.
If you suffer from PCOS and are having trouble losing weight, try some of the tips above.
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