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This blog post is about PCOS Weight Loss with Proper Diet, Exercise and Self care
You must be wondering why it is hard to lose weight with PCOS. If you have Polycystic Ovary Syndrome (PCOS), are out of ideas, and want to learn some tips to help you lose weight, this article is for you!
What is PCOS?
Polycystic Ovary Syndrome is a hormonal disorder that affects women of childbearing age. Women who experience PCOS may have an infrequent or prolonged menstrual cycle or excessive levels of Androgen like Testosterone. The Ovary may have a collection of small fluid fields or mass-filled follicles that fail to release eggs. This can contribute to infertility and lack of ovulation. Learn more about 4 types of PCOS
The thing is, it is really hard for women to lose weight once they have a hormone imbalance due to PCOS.
Polycystic Ovary Syndrome can also be associated with excess weight around the belly, being overweight, and low-grade inflammation and hormonal imbalance due to excess insulin and high testosterone. All this coupled together can make losing weight extremely difficult.
In this article, you will learn everything you need to know about losing weight with PCOS. What is the recommended diet, and what are the best exercises for PCOS.
Read on and check it out!
- How is PCOS diagnosed?
- Diet recommendation for losing weight with PCOS?
- Best Exercises for PCOS?
- Best Practices to reduce weight with PCOS
- Supplement and Teas for Support Weight Loss
How is PCOS diagnosed?
Although PCOS is a common condition, it can also be complicated to diagnose due to the variety of symptoms that do not always present themselves as the same to women.
Related Article: Check out the 4 types of PCOS
Complications of PCOS
- Type 2 Diabetes or Prediabetes
- Gestational Diabetes
- Increased Chances of cardiovascular disease
- Miscarriage or Pre-mature Birth
How Do You Diagnose PCOS
There is no one diagnosis for PCOS, but don’t lose hope. Your symptoms can help you and your health care practitioner tailor a treatment specific to your experience.
Common PCOS symptoms include irregular or missed periods, changes in your skin, like oily skin and acne, excessive body hair growth (hirsutism) or hair loss, insulin resistance, and weight gain.
To diagnose, you have to mark at least two of three criteria. The symptoms are not always the same in every person, making it hard to diagnose women with this condition sometimes.
The tests usually made it for the diagnosis are:
- Blood tests to check for excess male hormones (Androgen)
- Ultrasound to check the ovaries and uterine lining for abnormalities
- physical observations of unwanted hair growth, weight gain, and acne
Although PCOS does not have a cure, it is treatable with a combination of holistic practices, dietary changes, mindfulness habits, and maintaining a routine that supports your healing.
What is the recommended diet for losing weight with PCOS?
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Now that you know more about PCOS, you may be realizing why it is hard to lose weight with PCOS, however, don’t lose hope.
A well-balanced diet is one of the most important changes you have to make in your lifestyle in order for you to lose weight in a healthy way. Quick fixes are not beneficial for treating PCOS. It takes absolute commitment and it starts with small changes.
A Mediterranean diet rich in omega-3, whole grains, vegetables, and fruits is a great option to reduce inflammation that can commonly appear in women with PCOS.
Whole foods are your best friend when treating PCOS. Unprocessed or unrefined without additives. A PCOS-friendly diet includes fruits, vegetables, protein, legumes, fish, beans, etc.
Quote: Take a look at your refrigerator and pantry and take note of changes that you can make today. It starts with just one step.
Need PCOS Friendly meal inspirations? Check out
- The Easy PCOS Diet Cookbook Fuss-Free Recipe for Busy people with Insulin resistance
- Insulin Resistance Diet Plan and Cookbook: Lose weight, Manage PCOS, and Prevent Prediabetes
Your goal is to create a balanced, nutrient-dense diet with a caloric deficit.
What are the best exercises for PCOS?
Exercises are also extremely important if you have PCOS and are trying to lose weight. But the right to exercise is also important. Exercise will help reduce stress, improve circulation, Improve fertility and insulin resistance.
Some of the best exercises for PCOS are low impact, check out my favorite by Lucy Wyndam- Read. I love her 7 minutes exercise and they are life-changing.
Cardio workouts for PCOS weight loss
Cardio exercises (WITH CAUTION) are a great way of burning fat and losing weight. YOu have to make sure that you are not doing too much. High-intensity cardio for a long time may induce an inflammatory response in the body, so stick to moderate exercises like brisk walking, jogging, cycling, and swimming.
High-Intensity Interval Training for PCOS weight loss
Combine cardio exercises with high-intensity interval training. This kind of exercise is made with short high-intensity workouts and lower intensity recovery time, promoting fat loss and boosting cardiovascular fitness.
Mind-Body Exercises for PCOS weight loss
Mind-Body exercise is a combination of body movement, mental focus, and controlled breathing. It will help improve strength, balance, flexibility, and overall health. PCOS can affect women psychologically, inducing anxiety, stress, tension, among other symptoms. So, investing some time doing yoga, Pilates, or any mind-body-related exercises is an effective way to control the emotional responses PCOS causes. These exercises will also help with weight loss.
Self-care practices to reduce weight with PCOS
Cleanse your Liver
The liver is responsible for regulating the sex hormones, thyroid, and cortisone, and adrenal hormones. The liver removes excess hormones from the body. This is why the liver is essential to healing from PCOS and losing weight with PCOS
The 10 Day Green Smoothie Challenge was one of the first dietary changes I made. This is a great way to kick-start your weight loss and increase your fruit and vegetable intake.
Some herbal teas for supporting the Liver, reduce blood sugar and help balance hormones
Check out the FREE RoadMap to Heal PCOS Toolkit to get actionable steps to eliminate PCOS,
Want to know what other supplements and hormone tests helped, check out the FREE PCOS toolkit with recommended supplements, blood work suggestions, and other tips to heal your PCOS holistically.
Get quality sleep
It may be obvious but sleeping well is a crucial habit for women with PCOS. Especially because lack of sleep can be associated with hormones that stimulate hunger, which may increase eating periods during the day. In some instances, sleep disruptions can exacerbate tiredness, hypertension, and insulin resistance. Consider aromatherapy with high-quality essential oils like lavender oil, you can use a diffuser during the night, lavender oil pills are also a good alternative, a Himalayan salt lamp can help with anxiousness, improved mood, and improving depression symptoms, and Magnesium and Melatonin Supplements (I swear by these).
Be conscious of what you are eating
Mindful eating is a practice that allows you to consciously eat, be present in that moment, and understand your body’s reactions and limits. It’s a natural practice that can connect mind and body, and help you with the emotional aspects of eating. Check out mindful eating with Mayo- Tedx talk
Final thoughts on weight loss for PCOS
Losing weight is not always easy, but it’s possible. It starts with understanding the type of PCOS you have and some holistic practices that can help, adapts a proper diet and Mind-body Exercise routine, and Tracks your progress