A Syndrome is a group of medical conditions or symptoms that relate to each other and depict a particular disease. Some of the common symptoms of PCOS include abnormal or absent periods, obesity, infertility, excess hair growth on the face and body, acne, and depression. Women with PCOS undergo hormonal imbalances and a condition called Insulin Resistance. Abundant insulin secretion makes it harder or even impossible to burn fat because insulin causes the fat to be stored around the midriff. But with some extra hard work, it is achievable before we find ways to lose weight. We should understand the exact condition and why it is so tricky.
PCOS And Hormones
PCOS-affected women are often characterized by an imbalance in their reproductive hormones, estrogen, progesterone, and especially “androgens.” Androgens are male sex hormones, which should be minimal and are produced in large amounts by PCOS women. Because of these abnormal hormones, women with PCOS do not ovulate. There are many tiny fluid-filled sacs inside their ovaries called ovarian cysts.
Causes of PCOS
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The reasons which cause PCOS are not clear, but it could be more of a family or hereditary disorder. You are more vulnerable to this disease if your mother or sister has it.
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Insulin Resistance is another factor responsible for PCOS. Since the body resists insulin, its level increases, causing the ovaries to produce excess androgens.
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Likewise, the excess male hormones are the culprit of the excess hair growth in PCOS women.
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The body will become a fat storage warehouse as the insulin level increases. This condition will make you gain more weight in the abdomen.
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The eggs inside these sacs never mature to initiate ovulation. The Absence of ovulation leads to absence or irregular periods and infertility (there is no egg for fertilization).
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Losing your belly fat with PCOS might seem to be an impossible task, but with some lifestyle changes, diet modifications, and medications, it is likely achievable.
1. Workout Comes Before The Meal
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When you work out right before eating, your body’s metabolism will be revived. This will help your body store carbohydrates as energy rather than as fat.
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Regular exercises prepare your body to use up the excess glucose stored, which will decrease the insulin level.
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Experts recommend that women with PCOS emphasize cardio and high-intensity interval training. This training can help them lose those extra pounds in their abdomens.
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Strength training can also be a blessing because building more muscles means all that glucose will be used up for energy. So, this will also help you burn those extra fats.
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PCOS women wanting to get pregnant should only do the exercises which their physician approves.
2. Increase Fibre Intake
Including fiber-rich food will not increase your blood sugar level. Instead, a few calories of fiber can help you feel full for a longer time, which can help control your food cravings. Every woman must consume at least 21 to 25 grams of fiber daily. A fiber supplement can also be included as per the doctor’s guidelines.
Some of the high-fiber foods are:
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Leafy vegetables
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Whole grains
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Squash
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Sweet Potatoes
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Legumes
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Berries
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Almonds
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Pumpkin
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Broccoli
3. Say No to Carbs And Yes to Proteins
Refined carbohydrates can aggravate insulin resistance and cause inflammation. A low-carb diet can decrease insulin levels and help with weight loss. Avoid the following carbs on your diet;
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White bread
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Rice
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Pastries
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Maida
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Sugary foods
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Aerated drinks
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Milk
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Potatoes
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Sago (Sabudana)
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Pasta & Noodles
You must increase your protein intake if you are going on a strict low-carb diet. Food like tofu, chicken, and fish are not fiber-rich, but they are very filling and a must-include diet for women with PCOS. Munch on non-starchy vegetables like leafy greens, carrots, and green beans, and eat two to four servings of fresh fruits.
4. Keep Yourself Cool
The number of healthy bacteria in the stomachs of women with PCOS might be lower than that of other women. So, eating foods that have healthy bacteria and yeasts, such as Probiotics (fermented foods), can help them lose some weight.
Managing PCOS-related weight loss can be challenging, but staying cool both physically and mentally can make a big difference. Keep your body hydrated with plenty of water and cooling foods like cucumber, watermelon, and yogurt to regulate body temperature and reduce inflammation. Engage in stress-relieving activities such as yoga, meditation, or deep breathing, as stress can worsen hormonal imbalances.
Adding any of the following probiotics can help your body with faster digestion:
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Yoghurt/Curd
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Idli, Dosa
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Paneer
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Green Peas
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Fermented Soya
5. Sleep Like a Sleeping Beauty
Less sleep can affect the hormones controlling appetite, which in turn can lead to weight gain. One of the common side effects of PCOS is Sleep Apnea. Consult your doctor if you think you are not getting enough sleep. Seven to eight hours of sleep are essential for maintaining a healthy figure.
Conclusion
In conclusion, losing weight with PCOS requires a holistic approach that focuses on sustainable lifestyle changes. A balanced diet is rich in whole foods, lean proteins, healthy fats, and fiber, which helps manage insulin levels and curb weight gain. Combining cardio and strength training, regular physical activity improves metabolism and hormonal balance. Stress management through yoga or meditation and adequate sleep support weight loss. Consulting a healthcare professional or nutritionist ensures a personalized plan tailored to individual needs. Remember, weight loss with PCOS is a gradual process, so patience and consistency are key. Embracing these habits not only aids weight loss but also enhances overall health and well-being.
