8 Weight Loss Tips for PCOS
Written by Jordyn King BS, MS
What is PCOS
PCOS, Polycystic Ovary Syndrome is a common endocrine problem worldwide and is the leading cause of infertility in women. We explore more about the basics of PCOS in this previous blog post.
PCOS and Weight
Did you know 39% of women with PCOS are either overweight or obese? Thanks to Registered Dietitians who specialize in PCOS and weight loss, there are lifestyle changes you can take to help balance the right hormones while losing weight. Since there is no proven cure for PCOS, there have been studies that PCOS has helped treat signs and symptoms of PCOS.
1.Choosing Low Carb foods
So how can we balance our blood sugar? The first thing to do is start with planning your certain protein and fat content while limiting carbohydrates. Additionally, it’s important to look at the carb content, looking at how many grams of carbohydrates you are consuming in a day and what we are consuming carbs with in addition to our macros. Why this is so important is because carbohydrates affect blood sugar the most out of the 3 main macronutrients. Keep in mind though we are just limiting our carbs, not eliminating them. Carbohydrates are what gives us energy. When we are choosing carbohydrate food it's important to look for the complex one that includes carb, protein, fiber which help slow down blood sugar spikes. Therefore, limiting your daily diet with carbs will not only lower insulin levels but also reduce body weight. However, every individual is different if they are experiencing PCOS, and not everyone has insulin resistance. Working with a Registered Dietitian can help you tremendously and on to treat some of the symptoms with diet and wellness.
2. Getting Plenty of fiber
Fiber can help you feel fuller for longer periods of time throughout the day. Increasing your fiber content can improve weight loss in women with PCOS. A daily average of 25 grams of fiber a day is what can help lower insulin resistance, total body fat and BELLY FAT IN WOMEN WITH PCOS only. When we are choosing carbohydrate food it's important to look for the complex one that includes carb, protein, fiber which help slow down blood sugar spikes.
3. Protein, Protein & Protein
In so many of our blog posts, there are so many benefits in increasing protein content in the diet, other than weight loss. In particular with women with PCOS, protein can help stabilize blood sugar levels, and increase fullness levels throughout the day. Again, remember high protein foods can include eggs, nuts, meat, seafood, and dairy products.
4. Avoid Junk Food and Binge Eating
Chips, candy and other junk foods can be substantially high in calories which also being high in added sugar control which can raise your blood sugar. Added sugar can increase insulin resistance as discussed previously which can contribute to weight gain. When women experience PCOS, stress hormones can increase which can tigger binge eating episodes. Thus, limit added sugar junk foods to limit carbohydrate content. Its important to focus on mindful eating to promote awareness of our bodily cues and our feeling of hunger,
5. The Importance of Exercise w/ PCOS
Even though a healthy diet is an extreme factor in reducing PCOS symptoms, exercise can have many benefits to women with PCOS. Resistance training for instance can help improve insulin resistance and reduce abdominal fat. This can include exercises like strength training with dumbbells, weights, etc. Women who are experiencing PCOS are recommended to resistance train three times per week. I would recommend the other days for either rest days, simple cardio workouts or high intense workouts which are for stress management with women with PCOS. Resistance training not only increases muscle mass but also increases metabolic rate, which is the amount of calories when you burn at rest. Thus, exercising daily will be effective in losing body fat, insulin and androgen level in PCOS.
6. Water, Water, Water
Overall, consuming more water throughout the day can lead to weight loss. In women with PCOS, women with mild dehydration can bring on or increase those symptoms in PCOS.
7. Inflammation and Diet with Women with PCOS
Some women with PCOS can experience low grade inflammation which can increase some of the symptoms with this condition. With that being said, women with PCOS could have higher levels of the C-reactive protein (CRP), oxidative stress, white blood cell count and proinflammatory cytokines and chemokines. However, pro-inflammatory food can help mitigate some of the signs and symptoms such as gaining weight. Diets like the mediterranean diet are high in pro inflammatory foods like fatty fish, fruits, vegetable and olive oils.
Food that contribute to inflammation:
Processed meats
Sugary drinks
Fried foods
White bread, white pasta , and refined flours
Excess alcohol
High carbohydrate foods
Pro (anti) Inflammatory foods:
Ginger
Turmeric
Omega 3 fatty acids: fatty fish and eggs ( salmon, tuna, herring, sardines & anchovies)
Vitamin D foods- eggs (yolk), tuna, milk, trout, liver, sardines & oysters
Berries
Broccoli
Avocados
Peppers
Extra virgin olive oil
Tomatoes
8. Getting enough Sleep!
Resting and getting enough sleep is essential to your body’s natural health. Women with PCOS can sometimes experience sleepiness in the day, insomnia, and sleep apnea. In addition, a lack of sleep has been shown to increase hormones that drive hunger, such as cortisol and ghrelin which can cause you to increase your eating habits throughout the day. Overall many sleep studies in general have linked better quality of sleep to promoting weight loss.
In conclusion: ‘
Weight loss can be challenging. However, women with PCOS have an even more challenging time with losing weight due to their insulin restant levels and imbalanced sex homeones. However, focusing on your diet can remain an important factor. Keep in mind, reducing carbs, limiting junk food in your diet, increasing pro inflammatory foods, drinking more water throughout the day and improving in your weekly resistance training will help mitigate some of the symptoms with PCOS. Additionally, stress management and overall sleep are also important factors to weight loss, especially in women with PCOS.
If you are interested in a long-term weight loss solution, check out The Millennial Nutritionist’s 3 month weight loss program. Through calorie tracking and sustainability lifestyle changes, many clients have successful weight loss during the program and after. Get started today!