Weight gain is a common challenge faced by the majority of women at some stage. However, women diagnosed with polycystic ovary syndrome (PCOS) often experience ongoing difficulties in losing weight. Polycystic ovarian syndrome (PCOS) affects approximately 4 to 20% of women of reproductive age. Women with PCOS frequently experience greater difficulty in achieving weight loss compared to those without the condition, and they may also unintentionally gain weight more easily. If you have PCOS and are actively trying to lose weight, you might feel frustrated when despite following all the “right” measures, you don’t see the desired changes on the scale.
A significant number of these women are classified as overweight or obese, placing them at an elevated risk for conditions such as diabetes, heart disease, sleep apnea, and uterine cancer.
Making specific lifestyle adjustments can assist individuals with PCOS in achieving weight loss and alleviating the severity of the condition.
Exercise daily
Supplementary health insurance plans play a vital role in promoting overall well-being and preventing potential health problems. They often offer coverage for gym memberships or wellness centers, which can be particularly beneficial for individuals facing challenges in losing weight due to polycystic ovary syndrome (PCOS). Research suggests that individuals with PCOS may experience difficulties in weight loss through exercise compared to those without the condition. However, despite potentially slower weight loss progress, engaging in physical activity is crucial for overall health and well-being, including weight management.
To support individuals with PCOS, supplementary health insurance plans provide coverage for all expenses related to gym memberships or wellness centers. This coverage encourages individuals to participate in a minimum of 150 minutes of physical activity per week, equivalent to approximately 30 minutes each weekday. It is worth noting that exercise offers comprehensive advantages for the entire body and can provide relief from various symptoms associated with PCOS. By including exercise as part of their regular routine, individuals can enhance their overall health, manage weight effectively, and improve their quality of life.
Eat protein and vegetables first
Consuming protein and vegetables before carbohydrates have been shown to be more effective in lowering blood sugar compared to consuming carbohydrates first. When consumed alone, carbohydrates can cause a temporary spike in blood sugar levels followed by a subsequent crash, which may contribute to overeating.
Cut back on carbs, but don’t cut them out entirely
Scientific evidence indicates that reducing carbohydrate intake can aid individuals with PCOS in achieving greater weight loss and enhancing their metabolic function. Fortunately, adopting a low-carb approach does not necessarily imply eliminating carbs entirely. Along with prioritizing protein and vegetables at mealtime, incorporating whole-wheat pasta and bread into your diet can provide dietary fiber and essential nutrients.
Practice mindful eating
Individuals with PCOS often explore various dietary approaches and are at a higher risk of developing eating disorders compared to those without PCOS. Mindful eating offers a potential solution by encouraging a heightened awareness of bodily signals like hunger and fullness. Mindfulness-based strategies related to food have shown promise in addressing problematic eating behaviors, particularly binge eating and emotional eating. Furthermore, incorporating mindful eating practices may be associated with weight loss.
Eat healthy fats
Including an ample amount of nutritious fats in your diet can contribute to a greater sense of satisfaction after meals and address both weight loss and other symptoms associated with PCOS. Despite being calorie-dense, incorporating healthy fats into your meals can increase stomach volume and decrease feelings of hunger, potentially resulting in reduced calorie intake throughout the day. Foods such as avocado, olive oil, coconut oil, and nut butter are examples of sources that provide healthy fats. Pairing these fats with a protein source can further enhance the satiating effects of meals and snacks.
Limit processed foods and added sugars
Another effective approach to weight loss in individuals with PCOS is reducing the consumption of less nutritious foods. Processed foods and added sugars have the potential to elevate blood sugar levels and increase the risk of insulin resistance, a condition associated with obesity.
People with PCOS may exhibit different sugar processing patterns compared to those without the condition. Research indicates that women with PCOS experience greater spikes in blood sugar and insulin levels after consuming the same amount of sugar as women without the condition. Minimally processed foods have a lesser impact on blood sugar levels and offer greater satisfaction compared to highly processed foods. Furthermore, individuals with PCOS to limit their intake of added sugars and refined carbohydrates, as this can aid in symptom management and maintaining a healthy body weight
In conclusion, managing weight and improving overall health for individuals with PCOS requires a comprehensive approach. While weight loss may be more challenging for those with PCOS, it is still possible by incorporating certain strategies. Engaging in regular exercise, with the support of gym memberships or wellness centers, is crucial for weight management and symptom relief. Prioritizing protein and vegetables before carbohydrates can help regulate blood sugar levels and prevent overeating. While reducing carb intake, it is important to choose whole-wheat options to ensure essential nutrients and dietary fiber. Practicing mindful eating can foster a better understanding of hunger and fullness cues and address problematic eating behaviors. Including healthy fats in meals can provide a sense of satisfaction and aid in weight loss efforts. Lastly, limiting processed foods and added sugars is essential for managing blood sugar levels and reducing the risk of insulin resistance. By adopting these lifestyle changes, individuals with PCOS can take control of their weight and improve their overall well-being.