9 ideas to bear in mind when making an attempt to reduce weight with PCOS

PCOS & Weight Loss: Foods high in protein and fiber are beneficial for people with PCOS

PCOS is a hormonal condition that stands for Polycystic Ovary Syndrome. While PCOS is usually thought of as a fertility issue, it actually has a lot more aspects and causes a lot more problems for women who have it on a regular basis.

The problem of weight gain is one such problem that affects women. Many women with PCOS also have insulin resistance, which makes it difficult for the body to convert blood sugar into energy. In order to balance sugar levels, the body has to produce more insulin. More than half of women with PCOS are obese, and insulin resistance is a common contributor to obesity.

These factors along with hormonal imbalances caused by PCOS can make losing weight a very difficult task. In this article, we list some tips that can make this journey easier for you.

9 tips to remember when trying to lose weight with PCOS:

1. Eat enough protein

When dieting, protein promotes satiety and helps balance blood sugar. It might also promote weight loss by lowering cravings, increasing calories burned, and controlling hunger hormones.

2. Cut down on carbohydrates

Because of the effect carbs have on insulin levels, reducing your carb intake can help you control PCOS. Insulin resistance, which occurs when your cells fail to recognize the effects of the hormone insulin, affects about 70% of women with PCOS. In addition, women with PCOS can benefit from a low-glycemic diet. The glycemic index (GI) indicates how quickly a certain element raises blood sugar levels.

3. Eat more fiber

You could feel fuller for longer with fewer calories by increasing your fiber intake. Additionally, unlike sugary carbs, complex, high-fiber carbs won’t spike your blood sugar and increase your appetite. In one study, women with PCOS, but not women without PCOS, who consumed more fiber had reduced insulin resistance, total body fat, and abdominal fat.

4. Consume more probiotics

Weight maintenance and metabolism can be influenced by healthy gut bacteria. According to studies, PCOS patients may have fewer healthy gut bacteria than people without PCOS. Additionally, recent studies indicate that some probiotics may help people lose weight.

5. Eat healthy fats

Including plenty of healthy fats in your diet can help you manage weight loss and other PCOS symptoms while also leaving you feeling full after meals. Adding healthy fats to meals can actually increase stomach volume and curb hunger pangs, despite being high in calories. As a result, you may be consuming fewer calories overall. Olive oil, coconut oil, nut butters, avocado, and other healthy fats are just a few examples.

6. Avoid packaged and sugary foods

Another way to lose weight with PCOS is to reduce your intake of some harmful foods. Processed foods and foods high in sugar can cause insulin resistance, which is linked to obesity, and increase blood sugar levels. Sugar can be digested differently by women with PCOS than those without.

7. Exercise regularly

Exercise is a proven way to promote weight loss. Although they lose less fat than women without PCOS, the exercise program helped PCOS sufferers lose belly fat and improve their insulin sensitivity. Weight lifting has also been shown to benefit women with PCOS.

8. Manage your mental health

Managing your stress can help you control your weight, since stress is a risk factor for weight gain. Your adrenal glands produce the hormone cortisol, which is released in response to stress. Insulin resistance and weight gain are linked to persistently high cortisol levels. Tension and sadness can also further affect appetite, which later affects our weight.

9. Focus on your sleep

Sleep is increasingly recognized as essential to your health. If you have PCOS, you can experience sleep problems, including insomnia, sleep apnea, and excessive daytime sleepiness. Insufficient sleep has been shown to increase the activity of hunger-inducing chemicals like ghrelin and cortisol, which can cause you to eat unnecessarily throughout the day.

Finally, talk to your doctor about your weight loss journey. PCOS can slow down weight loss and also cause weight gain. Your doctor can help you find the best diets and workouts to control and reduce your weight as someone with PCOS.

Disclaimer: This content, including advice, provides general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your GP for more information. NDTV takes no responsibility for this information.

Comments are closed.