Losing weight is no walk in the park, and it can be especially challenging for those living with PCOS. But there are effective, expert-approved changes you can make to your daily routine to make shedding pounds less of a chore. So what can you do to lose weight with PCOS?
ContentHow to Lose Weight with PCOS: Increase ProteinExercise Before MealsHow to Lose Weight with PCOS: Focus on FiberConsider Taking SupplementsHow to Lose Weight with PCOS: Eat Healthy FatsEat More Fermented Foods
WomanEL will list several life hacks that will help you lose weight and reduce the risk of other life-threatening diseases.
How to lose weight when polycystic ovary syndrome: increase protein
It should be noted that no diet is a magic bullet for women with PCOS. And the type of diet you choose is not as important as whether you can stick to it long-term. “There’s no evidence that one diet is better than another, so adherence to the diet is crucial,” says Daniel Dumesik, MD.
However, low-carb diets tend to work well for women with PCOS, as they tend to be insulin resistant. “Reducing carbs lowers insulin levels, which can help with weight loss,” says Dr. Caroline Apovian.
That means you’ll need to eat more protein. Dr. Apovian suggests a diet with 1.5 grams of protein per kilogram of ideal body weight—about 90 grams of protein per day if your goal is 130 pounds. Feel free to eat as many non-starchy vegetables as you want (leafy greens, green beans, and carrots are all on the menu), and two to four servings of fresh fruit. But be sure to avoid high-sugar juices.
Exercise before meals
Exercising right before meals can help boost your metabolism. And you'll end up storing more carbohydrates as energy than fat. And regular training forces the body to use up additional glucose reserves, which helps lower insulin levels, says trainer Maria Horstmann.
Specifically, Dr. Apovian and Dr. Dumesik recommend any type of cardio that gets your heart rate up. At the same time, you may want to incorporate more strength training into your fitness routine. Since muscles use glucose for energy, building muscle can only improve insulin sensitivity and metabolic health.
How to Lose Weight with Polycystic Ovary Syndrome: Focus on Fiber
Eat more fiber-rich foods, Source: freepik.com
High fiber content means you’ll feel fuller for longer on fewer calories. Plus, complex, high-fiber carbs don’t spike your blood sugar (and trigger cravings) the way simple, high-sugar carbs do.
Adding more fiber to your diet may be especially helpful if you have PCOS. One study found that a high-fiber diet was associated with reduced belly fat and insulin resistance in women with PCOS.
Experts recommend that every woman get at least 21-25 grams of fiber per day. Adding whole grains, leafy greens, legumes, squash, and sweet potatoes, for example, should help you increase your fiber intake. If you're still struggling to meet your goal, try adding a fiber supplement to your protein shake or smoothie in the morning.
Consider taking supplements
“I highly recommend that women with PCOS take a few supplements,” says Alice Witty, founder of the Integrative Hormone Center. “Vitamin C, selenium, N-acetylcysteine, and alpha-lipoic acid gently support the liver to improve its ability to break down excess estrogen in the body, which women with PCOS have.”
These supplements can improve metabolism and help women with PCOS lose weight due to their ability to help with insulin sensitivity. Just be sure to consult your doctor before adding any supplements. You need to make sure they won't interfere with your other medical conditions or medications you're taking.
How to Lose Weight with PCOS: Eat Healthy Fats
Healthy fats can also help you feel full, especially if you're trying to keep your carbs to a minimum. Women with PCOS who followed a higher-fat, lower-carb diet lost more weight over eight weeks than women with PCOS who followed a lower-fat, higher-carb diet, according to a 2015 study published in the Journal of Nutrition.
Try adding healthy fats, like olive oil or avocado, to every meal, Witty advises.
Eat more fermented foods products
Women with PCOS may have fewer good bacteria in their gut than women without the condition. This may be another reason they struggle with weight gain. Making an effort to increase the number of good bacteria in your body can help.
Even for women without PCOS, adding probiotics to your diet may help with weight loss. More research is needed to determine the exact benefits of probiotics, though. Witty recommends adding one fermented food per day to your diet, as well as taking a probiotic supplement.
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