PCOS (Polycystic ovary syndrome) is one of the most common hormonal disorder in women and can lead to fertility problems as it increases the rate of masculine hormones and makes the body more resistant to insulin, causing weight gain. Especially in the abdominal area, and therefore these women can be more likely to develop diabetes, sleep apnea, heart disease and/or uterine cancer.
Most women at some point face weight gain, but for women with PCOS, weight loss can become an ongoing struggle.
What is the relation between PCOS and weight gain?
PCOS works against the hormone insulin and makes it difficult for the body to make the best use of it which leads to insulin accumulation in the bloodstream. Insulin helps convert starches and sugars taken from food into energy.
When insulin levels get higher, the masculine hormones (androgens) production gets higher, accordingly. Such an increase in the androgens leads to some problems like acne, irregular menstrual period, body hair growth, and weight gain.
What are the risks associated with PCOS weight gain?
Women with PCOS are more likely to have many health problems related to insulin resistance and weight gain, including but not limited to:
- Endometrial cancer
- High blood pressure
- High cholesterol and fat in blood
- Infertility
- Type 2 diabetes
- Sleep apnea
- Heart disease.
Things you can do to lose weight if I have PCOS
Weight loss not only reduces the risk of many diseases, but it also makes you feel significantly better in your health. If you have PCOS, getting rid of around 10% of your weight will help you much, as it will bring your menstrual cycle back-to-normal, besides helping in relieving some symptoms of the PCOS.
Weight loss can enhance insulin access to cells which in turn will reduce the risk of being diabetic and will prevent some other health issues like heart disease and complications of PCOS.
Some tips and tricks to get rid of weight gain having PCOS
Reduce your carbohydrate intake
Based on the grounds that carbohydrates significantly affect insulin levels, it is advised that women with PCOS reduce carbohydrate intake.
Follow a fiber-rich diet
Foods full of fibers help to feel full for long time after a meal, thus a diet which is rich in fibers might enhance weight loss in women suffering from PCOS.
Eat enough protein
Protein helps in burning calories, managing hormones of hunger, stabilizing blood sugar level, and reducing eating cravings. All such things will help in weight loss.
Eating fermented food such as yogurt
Healthy gut bacteria play a vital role in weight maintenance and metabolism.
Reducing added sugars and processed foods
Another tip to lose weight with PCOS is to limit your intake of certain unhealthy foods.
If you suffer from PCOS, you don’t have any other choice other than reducing junk and unhealthy foods. As they cause increase in blood sugars which in turn increases the risk of resisting insulin.
Exercise regularly
Exercise is a straight-forward way towards weight loss.