If you suffer from PCOS and find it difficult to lose weight fast, you are not alone. Researches show that more than 50% of PCOS patients are overweight.
Your healthcare provider may suggest losing weight, but people with PCOS know that it is not easy for a variety of reasons. Part of it is due to the syndrome itself.
Losing weight improves the insulin resistance associated with PCOS and, for some women, can correct hormone imbalances and improve fertility. It is unknown how much weight is needed to lose.
What is PCOS Actually?
Many people are unaware of the strange-sounding polycystic ovary syndrome (PCOS). From infertility to heart disease, the pervasive effects of PCOS can frighten and overwhelm even health-conscious women who quickly learn the link between diet, lifestyle, and health. There is a lot to learn, and we still don’t understand much about this syndrome. Common reactions to PCOS diagnosis include:
Confusion: What is the condition that can affect many aspects of my health? But how many healthcare providers know so little about it?
Frustration: Why, after years of complaining to my healthcare provider about my symptoms, do I now understand what it is? Now that I need to know how to handle this complex condition, hopefully, a new diet and lifestyle will help me get pregnant.
Stress: All the information is misleading, and none of it looks good. The feeling that you have to make a lot of changes in your lifestyle can be overwhelming and even paralyzing.
Relief: Although I’m not happy about PCOS, at least now I know what I’m dealing with.
Motivation: PCOS can have a lasting effect on my health and fertility. I want to manage my symptoms and be fully involved in my care.
Although no one wants to be diagnosed with PCOS for sure, if you do get diagnosed, rest assured that this is what you can do about it.
A range of stress that many people feel is caused by not doing their best to protect their health.
Scientists do not know exactly what causes PCOS. No single factor can explain the extent of the abnormalities seen in this syndrome, but research shows that in most cases there is an underlying cause.
We know that PCOS is an inherited disease that can be complicated by ovarian and metabolic abnormalities, which together can lead to potential health hazards. Increase. This is especially true if you have a combination of environmental factors such as obesity, an unhealthy diet, and a sedentary lifestyle.
Women with classic PCOS – who have irregular periods or have more androgens – are more likely to have insulin resistance and other metabolic problems.
Obesity makes it difficult to lose weight with PCOS
Regular and immediate weight gain for no apparent reason can be a sign of PCOS. Even a healthy diet and regular exercise can prevent you from losing weight.
It is known that women with PCOS have higher levels of insulin in their blood than women without the syndrome. The growth hormone insulin is the main reason to weight gain, mostly around the abdomen.
These extra pounds can be difficult to lose and can even put people at risk for metabolic problems such as type 2 diabetes, high cholesterol, heart disease, and stroke.
If a person has high levels of insulin, it can lead to low blood sugar levels and a strong desire to eat. As a result, they often resort to unhealthy foods to avoid feeling tired or dissatisfied after and between meals.
So it’s clear that something is wrong, just don’t eat too much. Like everything else, it depends on the individual characteristics of each individual.
Hormonal balance is also responsible for weight gain and difficulty in losing weight.
Learn to manage PCOS and Lose Weight Fast
There are three different macronutrient categories. They are fat, protein and carbohydrates. Your body breaks down digested food into glucose, micronutrients, and protein, which the body uses for energy and other bodily functions.
Glucose, in particular, is the body’s main source of energy. In turn, fats and proteins support immune and metabolic functions, as well as cell transformation. These foods affect our metabolism and insulin secretion and function.
Many people think that fat is bad for them. Good and bad fats are available in every food we eat. Trans and saturated fats are found in foods made from animal fats and processed foods. They are unhealthy and should be kept to a minimum.
Fat is an essential ingredient in promoting overall health, so it is important to eat the right amount of fat. Oily fish, beef, nuts, seeds, olives, and avocados contain polyunsaturated and monounsaturated fats. They should be eaten sparingly and are essential for helping the body process vitamins, repair body tissues, and protect our organs.
Protein helps the body heal itself. Protein can help speed up your metabolism, so always try to include lean protein in your diet.
Lean proteins such as eggs, beans, fish, poultry, and other lean meats are healthy choices that you can enjoy in your PCOS-treated diet.
It is the body’s primary source of energy. When we digest carbohydrates, they are converted into glucose. Easily digestible foods such as sweet fruits, chocolate, biscuits, soda, candy, and baked goods should be avoided. It can raise your blood sugar levels (make you feel better temporarily), then cause a sudden drop in your blood sugar that makes you feel sick.
Your diet should be rich in carbohydrates from starchy vegetables, non-tropical fruits, and berries. Sweet potatoes, oatmeal, and brown flour products are forms of slow release of carbohydrates, especially when eaten with high levels of fat and protein.
Carbohydrates should be controlled when you want to lose weight with PCOS, as they have an increasing effect on insulin levels rather than other micronutrients. Low carb diet is ideal; you should avoid eliminating all carbohydrates from your diet.
Foods you must eat
1. Coconut or almond milk
3. Whole grains
4. Dark chocolate
5. Seeds and nuts
6. Coconut, flaxseed, or extra-virgin olive oil
8. Low-GI fruits (apples, pears, peaches, berries, and cherries)
9. Low-GI vegetables (asparagus, broccoli, cabbages, spinach, and Brussels sprouts)
11. Lean meat
Foods Need to Avoid
- Organ meat
2. Red meat that is not organic or grass-fed
4. Artificial sweeteners
5. Fruit juice
6. All types of Sodas
7. Energy drinks
8. Bakery products such as Pastries, cookies, chips, and cakes
9. Canola, sunflower, or corn oil
10. cereals, sauces, and dressings
Avoid Emotional Eating
When we are angry, sad, or bored, we turn to food to help us through our emotions. This often leads to overeating and engaging in the wrong things. If you feel this way, take a short walk and drink a large glass of water. Wait about 15 minutes, after which your body will tell you if it is an emotional signal or if you are really hungry.
Keep tracking your calories
Be sure to keep track of calories, as mentioned earlier. No less than 1500-1400 calories per day. Use the calorie counter to keep a diet diary to track your progress and make sure you have the correct blood sugar control diet. Eating less food can put unwanted pressure on your body and prevent you from gaining weight.
Know what and how much you consume
Carbohydrates should make up only 40 to 50 percent of your daily calories. Distribute evenly throughout the day to ensure complete food satisfaction. It also helps to avoid the urge to have breakfast on unhealthy options to boost your energy level and mood. Aim for 60-80 grams of high-quality carbohydrates daily or less.
Protein calories should be 40-50% of your daily calorie allowance, while healthy fats should be the remaining 10-20%.
Try a Low Glycemic Diet
Evidence suggests that exercising and following a healthy diet can improve the weight loss process. Foods on the glycemic index (GI) can be low, medium, or high, depending on how high your blood sugar level is.
Eating high-GI foods raises blood sugar and insulin faster while eating less glycemic foods gives the body better control over sugar intake and insulin. A low GI diet is highly recommended if you have PCOS.
The changes you make today will greatly improve your results and defeat the persistent symptoms of PCOS help you lose weight quickly. It takes a bit of determination and determination, but it’s worth it in the long run.
- Usman loves to write about motivational content, self-development, and anything related to living a healthy life. He has a passion for helping others to be the best version of themselves.