How to Lose Weight with PCOS
6 simple tips
Polycystic ovary syndrome (PCOS) is a condition characterized by hormonal imbalances, irregular periods, and/or the development of small cysts on one or both ovaries.
WHAT IS PCOS?
The hormonal imbalances, insulin resistance, and inflammation related to this condition make it difficult for women with PCOS to shed weight.
HERE ARE A FEW TIPS TO HELP YOU LOSE WEIGHT
EAT ENOUGH PROTEIN
Protein helps stabilize blood sugar and increases feelings of fullness after a meal.
It may also aid weight loss by reducing cravings, helping you burn more calories, and managing hunger hormones.
EAT HEALTHY FATS
Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as tackle weight loss and other symptoms of PCOS.
Examples of healthy fats include avocado, olive oil, coconut oil, and nut butters.
EAT FEREMENTED FOODS
Healthy gut bacteria may play a role in metabolism and weight maintenance.
Studies suggest that women with PCOS may have fewer healthy gut bacteria than women without this condition
As such, eating foods high in probiotics — such as yogurt, kefir, sauerkraut, and other fermented foods — may help increase the number of beneficial bacteria in your gut.
LIMIT SUGAR AND PROCESSED FOOD
Another tip to lose weight with PCOS is to cut down on your intake of certain unhealthy foods.
Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity
GET ENOUGH SLEEP
If you have PCOS, you may experience sleep disturbances, including excessive daytime sleepiness, sleep apnea, and insomnia
Lack of sleep has been shown to increase the activity of hormones that drive hunger, such as ghrelin and cortisol, which may cause you to eat more throughout the day
In one study, healthy adults who slept less than 6 hours per night had a 12% higher risk of developing belly fat compared to those who slept 6–8 hours a night
In a 12-week study in which 16 women did 45–60 minutes of cardio 3 times per week, those with PCOS lost 2.3% body fat, compared to 6.4% in the control group
While women with PCOS lost less fat than those without this condition, the exercise regimen did result in loss of belly fat and improvements in insulin sensitivity.
Weight training has also been shown to aid women with PCOS.