How can I lose weight on PCOS

Polycystic Ovary Syndrome (PCOS) is a condition involving a hormone imbalance, irregular periods, and the development of cysts on the ovaries. Weight gain is a common yet frustrating symptom of women with PCOS. The conditions lead to unexplained weight gain, especially around the abdomen.

Other symptoms can be irregular periods, difficulties with getting pregnant, acne, hair thinning, fatigue, mood swings, and pelvic pain.

Insulin Resistance

PCOS increases your body's susceptibility to insulin resistance, meaning it struggles to use insulin effectively. As a result, insulin levels rise, thus increasing appetite and cravings for foods like carbohydrates and sugar, contributing to weight gain.

Hormone Imbalance

High insulin levels cause the body to increase production of androgen hormones, which increase the storage of fats. The overall hormonal imbalance disrupts the menstrual cycle and contributes to mood swings, fatigue, and stress, all of which lead to weight gain.

Inflammation and Metabolism

PCOS is often associated with chronic inflammation, which can contribute to weight gain. It makes it harder to lose weight, creating a cycle that promotes weight gain.

Women with PCOS often have slower metabolic rates, meaning they burn fewer calories, making it easier to gain weight and harder to lose it.

• Insulin resistance and weight gain significantly raise the risk of developing type 2 diabetes.
• Being overweight or obese, any excess weight, especially around the abdomen, increases the risk of heart disease and high blood pressure.
• Weight gain caused by PCOS can exacerbate PCOS symptoms like irregular periods, acne, and hair growth in unusual areas.
• PCOS symptoms and weight gain can lead to feelings of frustration and low self-esteem.

Weight management can be challenging, however, it is not impossible. Lifestyle changes, medical interventions, and consistency can help reverse the gain cycle and improve health problems.

PCOS- Friendly Diet

A low Glycemic Index (GI) diet can help stabilise blood sugar levels. Such foods include whole grains, leafy greens, berries, legumes, and nuts. A diet with balanced macros with lean proteins, healthy fats, and fiber-rich carbohydrates in every meal to manage hunger and reduce cravings. Additionally, avoid processed foods like sugary snacks and refined carbs that can spike insulin levels.

Regular exercise

A combination of cardio and strength training can help burn calories, improve insulin sensitivity, and build muscle. Being consistent with the aim of 150 minutes of moderate-intensity exercise per week or 30 minutes daily.

Manage Stress levels

Stress is a risk factor for weight gain. High-stress levels can increase cortisol levels, which are linked to insulin resistance and weight gain. Chronic stress also puts you at a higher risk of gaining belly fat, which increases inflammation and triggers the body to make more cortisol, creating a cycle.

Management options to lower cortisol levels include incorporating stress management techniques into daily life. Practicing yoga, meditation, and spending more time doing things we enjoy.

To manage weight with PCOS, women would need to address the root causes, such as hormonal imbalance, insulin resistance, and inflammation.

Medications

There are a few medications that can help with PCOS symptoms. Metformin is often prescribed to improve insulin sensitivity and aid in weight management. Hormonal treatments for PCOS include birth control pills to regulate menstrual cycles and reduce androgen levels which help manage weight indirectly.

Supplementations

Inositol improves insulin sensitivity and aids in weight loss and overall symptom management. Other supplementations such as vitamin D may be needed as women with PCOS can be deficient in women. Omega-3 fatty acids can help reduce inflammation and may support weight management.

Individuals who have concerns with polycystic ovary syndrome (PCOS) should have a discussion with their doctor about their symptoms and weight management problems.