There are a few things that are more demoralizing than regaining weight following a hard-won diet. Unfortunately, soul-crushing frustration is nearly an inevitable consequence for females with PCOS when they try to reduce weight using traditional dieting methods. People do not fail diets- the diets fail them, and it is a fact that reducing the intake of calories is a terrible idea when you suffer from this issue. If you are among those females who suffer from PCOS and want to lose weight, then here are a few PCOS weight loss tips that can help.
Before getting to the tips let us find out what PCOS is. It is a unique health condition that needs a unique approach to attain sustainable and effective weight loss. Polycystic Ovary Syndrome (PCOS) is a condition described by hormonal imbalance, irregular periods, and the development of small cysts on one or both the ovaries. This condition can affect up to 7% of adult females.
Insulin resistance, hormonal imbalance, and inflammation related to this condition make it hard for ladies with PCOS to reduce weight. Yet even a small weight loss of nearly 5% can enhance insulin resistance, level of hormone, menstrual cycles, fertility, and the overall quality of life in females suffering from PCOS.
How does a diet affect PCOS?
Women suffering from PCOS are found to have higher than normal insulin levels. Insulin is a hormone that is generated in your pancreas. It helps the cells in your body turn sugar into energy. If your body does not produce enough insulin, your blood sugar levels can increase. This can happen if you are insulin resistant, which means you are not able to utilize the insulin you do generate effectively.
If you are insulin resistant, your body may try to pump out high levels of insulin to keep your blood sugar levels normal. A high level of insulin can cause ovaries to produce many androgens like testosterone.
Insulin resistance may also be caused by having a body mass index above the usual range. Insulin resistance can make it difficult to lose weight, which is the reason why females with PCOS often experience this problem.
A diet high in refined carbohydrates, like sugary and starchy foods, can make insulin resistance, and thus weight loss, harder to control.
PCOS Weight Loss Tips
Have enough sleep- Sleep helps your body and mind to get optimum rest. It also affects the secretion of various hormones inside the body. An improper sleeping pattern can lead to the consumption of more calories which in turn leads to weight gain. Inadequate sleep also disturbs insulin sensitivity that can increase the risk of diabetes.
Intake of healthy calories
One of the important weight loss diet tips that everybody who is suffering from weight gain must remember is to eat the right calories. Many eat less food to reduce weight. For weight loss with PCOS, it is important to ensure the intake of all vital nutrients. Consume the right number of calories in a day. Make healthy changes like adding more fiber, healthy protein, and fats to your diet. Also, you must restrict the consumption of added sugar and refined carbs.
Restrict the intake of refined carbohydrates and sugar
Refined carbohydrates, like pasta and white bread, can boost up your blood sugar level and reduce rapidly, making you just hungrier for more and more food. Where many females with PCOS get into a problem is when they give in to the carbs they crave for. Then, their blood sugar gets affected, which in turn causes a vicious cycle of eating and wanting more and more carbohydrates. The best way to tackle this situation is to follow a low-glycemic diet to stabilize insulin.
Get a lot of fiber
This is one of the significant weight loss tips and tricks that you must be familiar with. As fiber helps you to stay full after having a meal, a high-fiber diet may enhance weight loss in females with PCOS. In the United States, the Reference Daily Intake for fiber is about 14 grams per 1000 calories or nearly 25 grams per day for females. However, the average regular fiber intake for U.S. females is just 15 to 16 grams.
In a study, higher intake of fiber was associated with lower insulin resistance, whole-body fat, and belly fat in females with PCOS- but not in females who do not have PCOS. In another study on women with this condition, higher fiber intake was linked with lower body weight.
Eat enough protein
Protein helps to stabilize blood sugar levels and at the same time increases the feeling of fullness after a meal. It may also help in weight loss by lessening cravings, burning more calories, and handling hunger hormones. In a study on 57 ladies with PCOS were served either a high-protein diet- 30% from fat and more than 40% of calories from fat- or a basic diet that consists of 30% fat and 15% protein.
Women who were in the high-protein group lost an average of 9.7 pounds after 6 months- more than those in the other group. If you are worried that you are not getting enough protein, you can add it to your meals or indulge in high-protein snacks. Have healthy, protein-rich foods like nuts, eggs, meat, seafood, and dairy products.
Do not take the stress
This is one of the most important PCOS weight loss tips especially for those who have too much stress in their lives. Stress affects our bodies negatively. It is vital to manage stress for efficient weight loss. Yoga, meditation, and exercise are some important healthy practices that can help you reduce your stress.
Understand the difference between cravings and hunger
While they might feel related, hunger and cravings are different from each other. Hunger is a more general feeling, whereas cravings are generally geared towards one specific texture, food, and taste. Cravings are more psychologically and emotionally driven. They can be driven by feelings of loneliness, anxiety, and boredom. On the contrary, hunger is a physiological response to the stomach being empty. If you feel that your stomach is rumbling, you are getting a headache, or experience any kind of irritability, nausea, or light-headedness, or having trouble focusing, these are a few signs that you are hungry.
Eat fermented foods
Eating fermented foods is one of the best PCOS weight loss tips as these foods enhance metabolism and helps in maintaining weight. Women suffering from PCOS have a few healthy gut bacteria when compared to women who do not have this condition. Eating fermented foods and foods that are high in probiotics help in increasing the beneficial bacteria in your gut.
Other important lifestyle changes to consider
PCOS, like any other disorder, responds positively to proactive lifestyle options.
This includes exercise and regular physical movement. Both can help to lessen insulin resistance, mainly when coupled with a restricted intake of unhealthy carbohydrates. Many experts agree that about 150 minutes of exercise per week is the best.
Regular activity, intake of low sugar, and a low-inflammation diet may also result in weight loss. Women may experience enhanced ovulation with weight loss, so females who are overweight or obese and want to get pregnant may find doctor-approved exercise important.
The symptoms linked with PCOS can result in stress. Stress reduction methods, which help calm the mind and allow you to connect with your body, can help. These include meditation and yoga. Consulting a therapist and other medical experts may also prove to be beneficial.