15 Practical Tips for Losing Weight with PCOS
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that women commonly get during their childbearing years. It can affect women’s ability to have pregnancy resulting into Infertility. PCOS is one of the most common causes of female infertility, affecting 6% to 12% women of reproductive age in countries like United States, Canada, United Kingdom, Australia and India.
Hormonal imbalances, insulin resistance and inflammation related to this condition make it difficult for women with PCOS to shed weight. Here are 15 helpful tips for losing weight with PCOS:
1. Limited intake of carbohydrates
Women with PCOS need an average of 400 fewer calories a day than women who don't have PCOS. Lowering your carbohydrates’ consumption may help manage PCOS due to impact of carbohydrates on insulin levels. Low-carb diets tend to work well for women with PCOS, because they tend to be insulin-resistant. Lowering carb content lowers insulin levels, which can help with weight loss.
2. More intake of fibers
More intakes of fibrous foods may be particularly beneficial if you have PCOS. A diet with more fibers was linked to lower belly fat and insulin resistance in women with PCOS. Increased intake of fibers helps you stay full after a meal. On fewer calories., 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 around 25 grams per day for women. However, the average daily fiber intake for U.S. women is only 15 - 16 grams.
3. Get enough proteins
Protein helps to maintain blood sugar and increases feelings of fullness after a meal. It may also lead to weight loss by reducing cravings, helping you burn more calories, and managing hunger hormones.
4. More intake of healthy Fats
Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls. Not only that, but they are key for the proper balancing of your hormones, as well as controlling your weight.
Women with PCOS who ate a diet higher in healthy fat lost more weight over eight weeks than women with PCOS who ate a diet lower in fat, as per a study. Try adding 200 calories of healthy fats to each meal. Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as affects weight loss and other symptoms of PCOS. Examples of healthy fats include avocado, olive oil, coconut oil and nut butters.
Combining a healthy fat with a protein source can further increase the filling effects of meals and snacks.
Some substances like dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods, these unhealthy fats can increase estrogen production, which can make your PCOS symptoms worse.
5. Take more fermented foods in your plate
Women with PCOS may have less healthy gut bacteria than women without this condition, that’s why they are more prone to weight gain. Making efforts to add more healthy bacteria to your system could help. Healthy gut bacteria may play a role in metabolism and weight maintenance.
Eating foods high in probiotics - such as yogurt and other fermented foods may increase the number of beneficial bacteria in your gut. Additionally, many research suggests that certain probiotic strains may have positive impacts on weight loss and ultimately help in controlling symptoms of PCOS.
6. Concentrate on Mindful Eating
Studies suggest that mindful eating practices may be linked to weight loss in the following way. Sitting down for specified meal times, eating slowly without distractions can help you be more specific with your hunger levels, which is a simple way to practice portion control with your meals and avoid mindlessly overeating and with less overeating comes weight loss and ultimately controls PCOS symptoms. Mindful eating is one of the best solution. It increased awareness of bodily cues, such as hunger and fullness, and thus controls weight.
7. Make sure you're eating enough
“If you overly restrict your calories or eliminate food groups, the body's very refined internal messaging and biofeedback is going to secrete the hunger hormone,” Eating too few calories can negatively impact hormones that control appetite as well. Instead of eating too few calories, it may be best to focus on eating whole foods and not to take unhealthy processed foods. Study shows that restrictive food intake was found to modify the hormones leptin, peptide YY, cholecystokinin, insulin and ghrelin, which is beneficial for increased appetite and thus responsible for weight gain.
8. Less intake of certain Unhealthy Foods and Added Sugars
Certain Unhealthy Foods and Added Sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity and finally increase risk of PCOS. Eliminate added sugars. I suggest women eliminate added sugars because it raises their blood sugar substantially, which then leads to a crash and even worse hunger levels, as well as cravings.
Foods high in added sugar and refined carbs include cakes, cookies, candy, and fast food.
Studies show that less processed, real foods not only raise blood sugar less than highly processed foods but are also more satisfying and thus help to maintain obesity.
9. Control Inflammation
Inflammation is your body’s natural response to infection or injury and chronic inflammation is more common in women with PCOS which is linked to obesity. Sugar and processed foods may contribute to inflammation. Otherside diet which is high in fruits, vegetables, whole grains, olive oil, and omega-3-rich foods, such as fatty fish - may protect against inflammation.
10. Enough Sleep is must
If you have sleep issues, don't ignore it. Sleep apnea or insomnia is one of the most common sideffects of PCOS which is simply means disrupts sleep. Lack of sleep causes increase in weight because it messes with hormones controlling hunger and fullness. Try to get at least seven hours sleep at night, and talk to your doctor if you think you might be suffering from sleep apnea. Lack of sleep has been shown to increase the activity of hormones that promotes hunger, such as ghrelin and cortisol, which may cause you to eat more throughout the day.
11. Exercise is must before eating
Exercise is more popular strategy to improve weight loss. So exercise first, eat later. Exercising right before a meal can help your metabolism so you end up storing more carbs as energy than fat. And exercising on the regular trains your body to use up extra glucose stores in your body, which can help keep your insulin levels down. Weight-training exercises may help women with PCOS to drop body fat and improve insulin sensitivity.
12. Keep control on your stress
Stress is one of the risk factor for weight gain, controlling your stress can help to control your weight. “Stress increases cortisol levels, a hormone secreated by your adrenal glands. Chronically high cortisol levels are linked to insulin resistance and weight gain. So trying to control that stress - whether through deep breathing, meditation, yoga, sleep is really beneficial to loss weight. Spending time in nature can also help you to lower cortisol levels and keeping control on your stress.
13. Reduce your caffeine intake
Studies have shown that increased caffeine intake can interfere in ovulation and increases stress hormones, which can lead to hormonal disorders and finally it may increase the risk of PCOS.
14. Consider Supplements
Vitamin C, Selenium, N-acetylcystine and Alpha-lipoic Acid gently support the liver to improve its ability to break down extra estrogen in the body, which women with PCOS have. These supplements also help improve metabolism and myo-inositol specifically has been shown to help women with PCOS lose weight, due to its ability to help with insulin sensitivity.
15. Consider Homeopathy
Consider Homeopathy as a part of PCOS treatment. Well planned personalized Homeopathy treatment over a period of few months attempts to cure PCOS in a very natural way. Homeopathy treatment of PCOS is completely non-hormonal and doesn't contain any synthetic hormones in the treatment. It not only deals with weight gain but also irregular menses, infertility, hirsutism etc in a person having PCOS.
Homeopathy doesn't have any kind of side effects or adverse effects and is absolutely safe on all vital organs. Your personalized homeopathy treatment of PCOS can be ordered from our clinic with a worldwide free shipping.