Weight Loss in PCOS (polycystic ovary syndrome) can be a little difficult for women. PCOS is the most common hormonal disorder among women. The condition is also known as Polycystic Ovary Disease (PCOD) and can lead to issues with fertility. Women with PCOD have higher levels of male hormones, androgens. These women become insulin resistant and are also likely to gain weight or even become obese. This in turn increases risks of heart disease, sleep apnea and diabetes to name a few.
The PCOS mainly Causes Following Consequences
- Increases production of male hormones androgens
- body hair growth
- irregular periods
- weight gain
- or sometimes can lead to issues with fertility
Why does PCOS Causes Weight Gain?
PCOD makes it more difficult for the body to use insulin. Insulin is responsible for converting sugar from our foods into energy. This is known as insulin resistance, a condition which results in insulin and sugar build up in the blood stream.
Tips For Weight Loss in PCOS
It might be a little difficult for women with PCOD to lose weight. This is because of insulin resistance. But, once you start doing things like following a healthy diet and exercise regularly, losing weight might not be as difficult, even in case of PCOD.
Instead of following a diet which restricts you of certain food groups, women with PCOD should focus one eating clean and healthy foods only. A diet full of fresh vegetables and fruits, nuts, seeds, sprouts and healthy cooking oil can together make a healthy eating plan which can help you lose weight in case of PCOD. Stay away from junk food, deep fried foods and sugary foods which are nothing but empty calories. Avoiding junk food will definitely help you in weight loss in PCOD
Practice Mindful Eating
Mindful eating is a technique that helps you gain control over your eating habits. Mindful eating is one potential solution. Practicing mindful eating promotes an increased awareness of bodily cues, such as hunger and fullness. Mindfulness-based approaches to food may help address problematic eating behaviors like binge eating ( episodes of eating unusually large amounts, even when they’re not hungry) and emotional eating( using food to make yourself feel better—to fill emotional needs, rather than your stomach).
Modify Your Lifestyle
PCOS is basically a lifestyle metabolic disorder. The key to treating this condition is lifestyle modifications. Lifestyle modification involves altering long-term habits, typically of eating, sleeping and physical activity, and maintaining the new good and healthy habits for months or years.
Long-term calorie restriction may slow down your metabolism. Eating too few calories can negatively impact hormones that control appetite as well. Instead of restricting calories, it may be best to focus on eating whole foods and cutting out unhealthy products.
Manage Your Stress
Because stress is always a risk factor for weight gain, managing your stress can help manage your weight.
Stress increases levels of cortisol, a hormone made by your adrenal glands. Chronically high cortisol levels are linked to insulin resistance and weight gain .
Chronic stress also develops your risk of developing belly fat.These belly fat increases inflammation, which triggers your body to make more cortisol, creating a vicious cycle
To lower cortisol levels, focus on stress management practices. Techniques like meditation, yoga, and spending time in nature, and eating healthy, well-balanced meals can help lower cortisol levels.
Exercise is a well-known strategy to improve weight loss in PCOS. Both cardio and weight-training exercises may help women with weight loss in PCOS and improve insulin sensitivity.
Make a goal of walking for half an hour 5 days a week. Or swimming for 45 minutes 5 days a week. These goal will definitely help you to lose some weight even if you are the one with PCOS.
Also Read- Weight Loss for Diabetic People