If you have PCOS or suspect that you have PCOS, you might have more difficulty losing weight than someone without PCOS. If you’re wondering where to start to finally see success, read on! Today we’re going over how to eat to improve symptoms and lose weight with PCOS.
PCOS stands for polycystic ovarian syndrome. PCOS is a disorder that involves insulin resistance and affects hormones. Our hormones are involved in hunger, energy use, stress levels, and so much more. When our hormones are off balance, lots of processes in the body are affected. One of those is difficulty with weight loss.
Doctors don’t quite understand everything about PCOS, but they do know that losing weight can help improve the symptoms. So, how are you going to lose weight if it’s even more difficult than usual? Read through the next four tips to learn about which changes you can make right now to make weight loss easier.
#1 Balance Your Meals
Balancing meals will help regulate blood sugar levels. It is really important to keep blood sugar from going on a daily intense rollercoaster ride. We want our blood sugar to remain stable without major spikes. Foods that cause major spikes include sugary foods like regular soda, candy, donuts, and other highly processed foods. It’s best to avoid these or to at least balance them out with a good meal if you are going to have them.
Major spikes in blood sugar then lead to blood sugar crashes later. These crashes – even though you might not feel them – lead to cravings, excess hunger, mood swings, and poor sleep (among many other side effects). The way to prevent these spikes and crashes is to eat balanced meals! A balanced meal has plenty of protein, healthy fats, fiber, and carbohydrates. Meet with one of our dietitians to discuss what that balance should look like for you.
#2 Exercise
I’m sure you’ve all heard before that we should all be exercising. It’s basic, but it’s true. It’s especially helpful to improve insulin sensitivity and reduce symptoms of PCOS. It’s recommended to get 30 minutes of moderate to intense exercise daily. If you aren’t used to exercising at all, we recommend starting small. Even getting up and moving around for 10 minutes after each meal can make a big difference!
#3 Have Patience with Your Body
Weight loss usually doesn’t happen very quickly if you’re doing it the right way. Slow and sustainable weight loss is key to improving health and preventing weight re-gain afterward. If you have PCOS, please realize that improving your habits for your health is the priority. As you do so, the weight loss may happen naturally. Set yourself up for success by following the two tips above before worrying too much about the scale.
#4 Consider Certain Supplements
There is great research to support the use of Inositol for PCOS. This supplement is a type of sugar alcohol found widely in nature. There is no recommended amount that we should get daily. However, we do know that inositol can become depleted in people with insulin resistance, which leads to worsened insulin resistance. If we can supplement with inositol, we can reduce insulin resistance and improve our chances of weight loss.
Many studies also have looked at how supplementing with inositol affects PCOS symptoms. Some of the benefits of inositol in overweight women with PCOS include improved:
- Quality of oocytes
- Pregnancy
- Infant delivery rates
- Menstrual cycle regulation
- Serum & free testosterone (it decreases)
- Insulin levels (it reduces)
- Triglycerides
- Systolic blood pressure
This is just one main supplement shown to help improve PCOS. Chat with one of our dietitians today to learn about others that might help you with your weight loss journey!
How to Lose Weight with PCOS
If you have PCOS and you’re trying to lose weight, we recommend working with a nutrition professional. There is so much misinformation online that easy to fall for. Please reach out if you’re struggling and want some guidance!
