Useful tips to lose weight with PCOS

Most women at some point have to deal with weight gain. But for women with polycystic ovary syndrome (PCOS), weight loss can become an ongoing struggle. Women with PCOS have higher levels of male hormones and are also less sensitive to insulin or "insulin resistant". Many people are overweight or obese. As a result, these women may be at increased risk for diabetes, heart disease, sleep apnea, and uterine cancer.

Polycystic ovary syndrome is the most common hormonal disorder in women of childbearing age and can lead to fertility problems. Women with PCOS have higher levels of male hormones and are also less sensitive to insulin or "insulin resistant". Many people are overweight or obese. As a result, these women may be at increased risk for diabetes, heart disease, sleep apnea, and uterine cancer.
If you have PCOS, certain lifestyle changes can help you lose weight and reduce its severity.

Most women at some point have to deal with weight gain. But for women with polycystic ovary syndrome (PCOS), weight loss can become an ongoing struggle. PCOS makes it difficult for the body to use the hormone insulin, which normally helps convert sugars and starches from food into energy. This condition - known as insulin resistance - can cause insulin and sugar - glucose - to build up in the blood.
High insulin levels increase the production of male hormones called androgens. High levels of androgens lead to symptoms like body hair growth, acne, irregular periods - and weight gain. Because weight gain is triggered by male hormones, typically in the abdominal area. That's where men tend to carry the weight. So, instead of being pear-shaped, women with PCOS have a more apple-shaped body.
Belly fat is the most dangerous type of fat. That's because it's been linked to an increased risk of heart disease and other health conditions.

Whatever the cause, weight gain can be detrimental to your health. Women with PCOS are more likely to develop many problems related to weight gain and insulin resistance, including:
Type 2 diabetes High cholesterol High blood pressure Sleep apnea Vaginal dryness Endometrial cancer Many of these conditions can lead to heart disease. Experts suggest that weight gain also helps trigger PCOS symptoms, such as menstrual irregularities and acne.

Losing weight not only reduces your risk of many diseases, but it also helps you feel better. When you have PCOS, losing just 10% of your body weight can return your periods to normal. It may also help relieve some symptoms of polycystic ovary syndrome.
Weight loss can improve insulin sensitivity. That will lower your risk of diabetes, heart disease, and other PCOS complications.
To lose weight, start by going to the doctor. Your doctor will weigh you and check your waist size and body mass index. Body mass index is also known as BMI, and it is the ratio between your height and weight.
Your doctor can also prescribe medication. Several medications are approved for PCOS, including birth control pills, anti-androgen drugs, and Metformin (Glucophage). Anti-androgen drugs block the effects of male hormones. Metformin is a diabetes medication that helps the body use insulin more efficiently. It also reduces testosterone production. Some studies have found that it may help obese women with PCOS lose weight.
4.1. Reduce your carb intake Reducing your carb consumption can help control PCOS due to carbs' impact on insulin levels.
About 70% of women with PCOS have insulin resistance, which is when your cells stop recognizing the effects of the hormone insulin.
Insulin is needed for blood sugar management and energy storage in your body. Research links high insulin levels with increased body fat and weight gain in the general population — and in women with PCOS.
In one study, obese women with PCOS and insulin resistance first followed a 3-week diet with 40% carbs and 45% fat, followed by a 3-week diet with 60% carbs. and 25% fat. Protein intake was 15% in each phase.
While blood sugar levels were similar in the two phases of the diet, insulin levels fell by 30% during the lower carb, higher fat phase.
Furthermore, a low glycemic index diet may be beneficial for women with PCOS. The glycemic index (GI) is a measurement of how quickly a particular food raises blood sugar.
In one study, women ate their normal diet for 12 weeks, followed by a low GI diet for 12 weeks. Their insulin sensitivity metrics (how efficiently the body uses insulin) were significantly better during the low GI period.

4.2. Eat more fiber Because fiber helps keep you full after meals, a high-fiber diet may improve weight loss in women with PCOS.
In the United States, the Reference Daily Intake (RDI) for fiber is 14 grams per 1,000 calories - or about 25 grams per day for women. However, the average daily fiber intake for US women is only 15–16 grams.
In one study, higher fiber intake was associated with reduced insulin resistance, total body fat, and belly fat in women with PCOS - but not in women without PCOS.
In another study in 57 women with this condition, higher fiber intake was associated with lower body weight.
4.3. Eat enough protein Protein helps stabilize blood sugar and increase feelings of fullness after a meal.
It may also aid weight loss by reducing cravings, helping you burn more calories and managing hunger hormones.
In one study, 57 women with PCOS were fed a high-protein diet - 40% more calories from protein and 30% from fat - or a standard diet consisting of less than 15% protein and 30 % fat.
Women in the high-protein group lost an average of 9.7 pounds (4.4 kg) after 6 months - significantly more than those in the control group.
If you're worried that you're not getting enough protein, you can add it to your meals or choose protein-rich snacks. Healthy, protein-rich foods include eggs, nuts, dairy, meat, and seafood.
4.4. Eat healthy fats Having more healthy fats in your diet can help you feel more satisfied after meals, as well as lose weight and other symptoms of PCOS.
In a study in 30 women with PCOS, a low fat diet (55% carbs, 18% protein, 27% fat) was compared to a higher fat diet (41% carbs, 19% fat). protein, 40% fat).
After eight weeks, the higher-fat diet resulted in more fat loss - including belly fat - than the lower-fat diet, while also reducing lean body mass.
In fact, although fat is very high in calories, adding healthy fats to your meals can expand stomach volume and reduce hunger. This can help you eat fewer calories throughout the day.
Examples of healthy fats include avocado, olive oil, coconut oil, and nut butter. Combining healthy fats with a protein source can add to the satiety effect of meals and snacks.

4.5. Eat fermented foods Healthy gut bacteria may play a role in metabolism and weight maintenance.
Studies show that women with PCOS may have less healthy gut bacteria than women without the condition.
Additionally, emerging research suggests that certain strains of probiotics may have a positive effect on weight loss.
Therefore, eating foods high in probiotics - such as yogurt, kefir, sauerkraut and other fermented foods - can help increase the number of beneficial bacteria in your gut.
You can also try a probiotic supplement to get similar results.
4.6. Practice mindful eating Women with PCOS often try multiple diets and are three times more likely to develop an eating disorder.
Mindful eating is one of the potential solutions. It helps to increase awareness of the body's cues, such as hunger and fullness.
Mindfulness-based food approaches can help address problem eating behaviors - especially binge eating and emotional eating.
Furthermore, studies show that mindful eating practices can be linked to weight loss.
4.7. Limit Processed Foods and Added Sugars Another tip for weight loss with PCOS is to cut down on your intake of unhealthy foods.
Processed foods and added sugars can raise blood sugar and increase the risk of insulin resistance, which is linked to obesity.
Women with PCOS may process sugar differently than women without it.
Research shows that women with PCOS have more spikes in blood sugar and insulin after consuming the same amount of sugar as women without the condition.
Studies show that real, minimally processed foods not only raise blood sugar less than highly processed foods, but also leave you more satisfied.
Furthermore, experts recommend that women with PCOS limit their consumption of added sugars and refined carbs to manage symptoms and maintain a healthy body weight.
Foods high in added sugars and refined carbs include cakes, cookies, candy, and fast food.

Reference sources: healthline.com, webmd.com