How to Lose Weight With PCOS: 13 Helpful Tips
Polycystic ovary syndrome (PCOS) is a condition characterized by hormonal imbalance, irregular periods, and / or the development of small cysts on one or both ovaries.
This condition can affect up to% of older women.
Hormone imbalances, insulin resistance and inflammation associated with this condition make it difficult for women with PCOS to lose weight.
However, a small weight loss of about 5% can improve the overall quality of life in women with insulin resistance, hormone levels, menstrual cycle, fertility, and PCOS.
Here are 13 tips to lose weight with PCOS.
1. Reduce your carbohydrate intake
Carbohydrates can help control back-cut PCOS due to the effect of carbohydrates on insulin levels.
About 70% of women with PCOS have insulin resistance when cells stop detecting the effects of the insulin hormone.
Insulin is needed by your body to control blood sugar and store energy. Studies have linked high insulin levels to body fat and weight gain in the population and in women with PCOS.
In one study, obese women with PCOS and insulin resistance followed a 3-week diet with 40% carbohydrates and 45% fat, followed by a 3-week diet with 60% carbohydrates and 25% fat. The amount of protein intake at each stage was 15%.
Although blood sugar levels remained the same in the two steps of the diet, low-carb, high-fat levels reduced insulin levels by 30%.
What's more, a low glycemic diet can benefit women with PCOS. Glycemic Index (GI) is a measure of how fast a certain food raises your blood sugar.
In one study, women ate their normal diet for 12 weeks and then followed a low-GI diet for 12 weeks. Their mechanisms of insulin sensitivity (the way the body uses insulin efficiently) were significantly better at low GI levels.
SUMMARY:
Eating a low-carbohydrate, low-GI diet can lower insulin levels in women with PCOS. Instead, it can help you lose weight.
2. Get plenty of fiber
Since fiber helps you stay full after eating, a high-fiber diet can improve weight loss in women with PCOS.
In the United States, the reference daily intake (RDI) for fiber is 14 grams per thousand calories, or about 25 grams per day for women. However, the daily fiber intake for American women is only 15 to 16 grams.
One study found that higher fiber intake was associated with lower insulin resistance, total body fat, and abdominal fat in women with PCOS, but not in women without PCOS.
In another study of 57 women with this condition, the body weight was lower with eating higher fiber intake.
SUMMARY:
In women with PCOS, a high-fiber diet helps reduce insulin resistance, body weight, and excess body fat.
3. Get enough protein
Protein helps to stabilize blood sugar and increase the feeling of fullness after eating.
It helps you lose weight, burn more calories and lose weight by controlling your appetite hormones.
In one study, 57 women with PCOS were given a high protein diet (more than 40% calories from protein and 30% from fat) or a standard diet with 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, which is significantly higher than in the control group.
If you are worried about not getting enough protein, you can add it to your diet or choose high-protein snacks. Healthy, high-protein foods include eggs, nuts, dairy, meat and seafood.
SUMMARY:
High protein intake can increase weight loss, especially in women with PCOS. Try to include high protein foods like eggs, nuts and shellfish in your diet.
4. Eat healthy fats
Having lots of healthy fats in your diet can help you feel more satisfied after eating, as well as cope with weight loss and other symptoms of PCOS.
In a study of 30 women with polycystic ovary syndrome, low-fat diets (55% carbohydrates, 18% protein, 27% fat) were compared with high-fat diets (41% carbohydrates, 19% protein, 40% fat) .
Eight weeks later, a high-fat diet results in greater loss of fat, including belly fat, than a low-fat diet, which also reduces body fat.
In fact, although fats are high in calories, adding healthy fats to your diet can increase the amount of fat in your stomach and reduce your appetite. This can help you eat fewer calories throughout the day.
Examples of healthy fats include avocado, olive oil, coconut oil, and almond butter. Combining healthy fats with protein sources can further enhance the satiety effect of foods and snacks.
SUMMARY:
Eating healthier fats can be beneficial for women with PCOS. In studies, higher fat intake is associated with decreased appetite and greater loss of body fat.
5. eat fermented foods
Bacteria in a healthy gut can play a role in metabolism and weight maintenance.
Studies have shown 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.
For example, eating foods high in probiotics, such as yogurt, kefir, succulents, and other fermented foods, can help increase the number of beneficial bacteria in your gut.
You can try taking probiotic supplements to get the same results.
SUMMARY:
Women with PCOS may have fewer beneficial gut bacteria. Eating probiotic-rich foods or taking probiotic supplements can help bacteria in your stomach, helping you lose weight.
6. Practice Mindful Eating
Women with PCOS tend to try many diets and are three times more likely to develop eating disorders.
Eating Mindful is a possible solution. Promotes increased awareness of physical signals like hunger and satiety.
A food-centric approach can help address problem eating behaviors, especially bipolar eating and sensitive eating.
Additionally, studies suggest that depressing eating habits may be associated with weight loss.
SUMMARY:
Mindful eating helps raise awareness of internal eating commitments and can promote weight loss. This can be especially helpful for women with PCOS, who are more prone to eating disorders.
7. Limit processed foods and added sugars
Another way to lose weight with PCOS is to reduce your intake of unhealthy foods.
Processed foods and added sugars can raise blood sugar levels and increase the risk of insulin resistance, which is associated with obesity.
Women with PCOS may process differently than women without sugar.
Studies have shown that women with PCOS experience larger spikes in blood sugar and insulin levels after consuming the same amount of sugar as women without this condition.
Studies indicate that real, minimally processed foods not only raise blood sugar less than highly processed foods, but they are also more satisfying.
Additionally, experts recommend that women with PCOS limit their use of additional added sugars and refined carbohydrates to control symptoms and maintain a healthy body weight.
Added sugary foods and refined carbohydrates include cakes, cookies, candy, and fast food.
SUMMARY:
Processed foods, such as refined carbohydrates and added sugars, raise blood sugar levels, which can lead to weight gain.
8. Reduce inflammation
Inflammation is your body's natural response to an infection or injury.
However chronic inflammation, which is common in women with PCOS. Sugar and processed foods can contribute to inflammation.
One study found that 1 in 1 woman with PCOS who took a single 755-gram dose of a certain type of sugar had a higher risk of blood transfusions than women without conditions.
A diet similar to the Mediterranean, which can protect against inflammation in fruits, vegetables, whole grains, olive oil and omega-3 rich foods such as fatty fish.
SUMMARY:
Inflammation is common in women with PCOS and is associated with obesity. Eating a diet rich in whole foods, especially fruits and vegetables, can protect against inflammation.
9. Don't curse
Long-term calorie limitation can slow down your metabolism. Although the calorie restriction has the potential to cause short-term weight loss, over time, the body adjusts to this limitation by reducing the number of total calories it burns, which can lead to weight recovery.
Eating too few calories can also negatively affect appetite-regulating hormones.
In one study, for example, limited diet hormones leptin, peptide YY, cholacystokinin, insulin, and gherlin were found to increase appetite and lead to weight gain.
It’s best to focus on eating whole foods and cutting out unhealthy items rather than limiting calories.
For example, a study of more than 60,000 people suggested that eating large amounts of vegetables and whole foods while eating processed foods, refined grains and added sugars can help promote weight loss without limiting calories.
SUMMARY:
Long-term calorie restriction can slow down your metabolism, possibly gaining weight. Instead of forcing yourself to eat less, try a complete, unadulterated diet to help you lose weight.
10. Practice regularly
Practice weight loss is a well-known strategy of growth.
In a 12-week study where 16 women did 45 to 60 minutes of cardio 3 times a week, their body fat, including PCOS, decreased by 2.3%, compared to 6.4% in the control group.
Women with PCOS have been able to lose less fat without this condition, exercise regimens have resulted in reduced abdominal fat, and improved insulin sensitivity.
Weight training has also been shown to help women with PCOS.
One study found that 45 women with PCOS took weight training 3 times a week. After 4 months, they gain fat body size to lose belly fat and lower their testosterone and blood sugar levels.
SUMMARY:
Both cardio and weight training exercises help women with PCOS to reduce body fat and improve insulin sensitivity.
11. Get enough sleep
Sleep is increasingly recognized as critical to your health.
If you have PCOS, you may experience sleep disturbances, including excessive sleep deprivation, apnea, and insomnia.
Lack of sleep has been found to increase the activity of hormones that drive appetite, such as gherlin and cortisol, which can make you eat more during the day.
In fact, insufficient sleep is associated with the risk of being overweight or obese.
A review of 16 studies found that those who slept less than 5 hours a night were more likely to be obese.
Additionally, studies have shown that an extra hour of sleep per night was associated with a decrease in Body Mass Index (BMI) of 0.35 kg per square meter.
Also, studies have linked better quality sleep to fat loss.
One study found that healthy adults who slept less than 6 hours a night had a 12% higher risk of developing belly fat than those who slept 6 to 8 hours a night.
SUMMARY:
Lack of sleep is associated with obesity. Studies in healthy adults suggest that increasing total sleep time can reduce body fat and promote weight loss.
12. Manage your stress
Since stress is a risk factor for weight gain, managing your stress can help you manage your weight.
Stress increases the levels of the hormone cortisol, which is produced by the adrenal glands. Chronic high levels on the court are associated with insulin resistance and weight gain.
Chronic stress also increases your risk of developing belly fat. Instead, belly fat increases inflammation, leading your body to produce more cortisol, creating a vicious cycle.
Focus on stress management exercises to lower cortisol levels.
Studies show that techniques like meditation, yoga, and spending time in nature help lower cortisol levels.
SUMMARY:
High cortisol levels from chronic stress are associated with insulin resistance and abdominal fat. Exercising outside of yoga, meditation, and stress relief outside of time can help lower cortisol levels.
13. Consider plugins
If you have PCOS, various supplements can help you manage weight and symptoms.
Mayo-Insitol is a supplement that can reduce weight in women with PCOS. Inositol B is a vitamin-related compound that helps improve insulin sensitivity. Mayo-inositol is a specific form of inositol.
In a randomized study of 92 women with polycystic ovary syndrome, half received 4 grams of myoinositol daily for 14 weeks. While people in the inositol group lost weight, those in the placebo group gained weight.
The amino acid carnitine found in meat can also lead to weight loss.
In a 12-week study of overweight women with PCOS, those who took 250 mg of carnitine per day had an average weight loss of 5.9 pounds (2.7 kg) compared to an increase of 0, 2 pounds (0.1 kg) in the placebo group.
SUMMARY:
Mayo-inositol and carnitine supplements may help women with PCOS lose weight and control certain symptoms.
BOTTOM LINE
Weight loss will be followed by constant fatigue and tiredness.
A balanced diet, low in inflammatory foods like refined carbohydrates and highly processed foods, but rich in whole foods, protein, healthy fats, and fiber, can help you lose weight. Some supplements can also help.
Lifestyle should also be considered. Regular exercise, stress management, and sleep are important for weight loss.
If you are battling PCOS and weight loss, try some of the tips above.
Article source healthline.com
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