Polycystic Ovary Syndrome (PCOS) is an abnormal hormonal behavior that causes weight gain in women of childbearing age.
According to the National Institutes of Health, PCOS affects up to 20% of American women and 7% of women globally.
Women who are medically overweight or who have a mother or sister with PCOS are more likely to develop the condition.
When a healthy woman wakes up, she instantly begins to burn fat for energy until she eats again. On the other hand, women with PCOS, are wired to conserve fat rather than burn it first thing in the morning.
This is why some women with Polycystic Ovary Syndrome claim that no matter what they do, they can’t seem to lose weight. So, in this article, I’ll provide you with some pointers that will help you lose those extra pounds for good.
I’d like to share some PCOS basics with you before giving you Polycystic Ovary Syndrome Weight Loss Tips with Guaranteed Results.
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What Causes Weight Gain in Polycystic Ovary Syndrome?
Insulin is the hormone that aids in the conversion of sugars and carbohydrates found in meals into energy. The usage of the hormone insulin by the female body is made more challenging by PCOS. So, this disorder is known as Insulin resistance.
When insulin levels are high, male hormones called androgens are produced more readily. Due to high androgen levels, acne, irregular periods, and weight gain are observed in PCOS women. These are some of the most common Polycystic Ovary Syndrome symptoms that any woman with PCOS will experience.
Because male hormones produce weight gain, it usually happens around the waistline. As a result, women with PCOS have an apple shape body rather than a pear shape.
Abdominal fat is referred to as the most hazardous type of fat. That’s because it’s linked to an increased risk of heart disease and makes losing weight difficult.
Even though losing weight with the polycystic ovarian syndrome is difficult, you do have some solutions. You will be pleased with the end results if you follow the polycystic ovary syndrome weight loss suggestions below.
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10 Proven Tips to Lose Polycystic Ovary Syndrome Weight
Yes, losing weight is more difficult for PCOS women, but it isn’t impossible when she has the appropriate information. Here are a few tips to help you lose weight if you have a polycystic ovarian syndrome.
Try Delicious Green Smoothies Diet for Polycystic Ovary Syndrome Weight Loss
Eating extra vegetables, dietary fiber, and fruits is one of the most effective weight-loss strategies. Green smoothies are a practical and quick way to do so, and they’re also very easy to make.
If a weight loss plan is too complicated or difficult to follow, you will quit it. It’s been proven that including a delightful green smoothie in your daily routine will help you lose weight if you have PCOS.
Smoothies assist you in achieving a healthy weight in the simplest and most efficient manner possible. It’s a simple eating plan that anyone can stick to. That’s why the Smoothie Diet works so well.
As part of a low-fat, low-sugar diet, green smoothies offer fresh nutrients to your cells, while fiber enhances satiety and helps you feel full. This diet plan will guide you through the entire process, from creating a shopping list to preparing smoothies and detoxing your body.
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Limit Your Carbohydrate Consumption to Lose Polycystic Ovary Syndrome Weight
Because crabs have an effect on insulin levels, lowering your carbohydrate intake may help you manage PCOS. Insulin resistance is a condition in which the cells of a woman with PCOS stop recognizing the effects of the hormone insulin.
Insulin is necessary for blood sugar management and energy storage in the body. According to research, high insulin levels have been linked to increased body fat and weight gain in both the general population and women with PCOS.
Obese women with PCOS and insulin resistance in one study followed a 3-week diet consisting of 40% carbs and 45% fat, followed by a 3-week diet consisting of 60% carbs and 25% fat. During each phase, the protein intake was 15%.
While blood sugar levels were equal throughout the two diet stages, insulin levels dropped by 30% during the lower-carb, higher-fat phase.
Furthermore, women with polycystic ovary syndrome may benefit from a low-glycemic diet. The glycemic index (GI) is a measurement of how quickly a food raises blood sugar. Another study found that during the low-GI phase, insulin sensitivity was dramatically improved.
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Increase Fiber Intake to Improve Gut Health
The effect of fiber on digestion may help to reduce hunger hormone levels and calorie consumption. As a result, consuming high-fiber meals improves gut health and assists in weight loss in polycystic ovarian syndrome patients.
Increasing your fiber intake can help you feel fuller for longer while consuming fewer calories. Furthermore, because complex, high-fiber carbs do not elevate blood sugar, your food cravings and hence calorie consumption are limited. Simple sweet carbs, on the other hand, do not have this effect.
One study found a relationship between a high-fiber diet and lower abdominal fat and insulin resistance in women with PCOS.
Every PCOS woman should consume at least 21 to 25 grams of fiber per day, according to the American Heart Association (AHA).
Whole grains, green vegetables, legumes, squash, and sweet potatoes, for example, can all help you get more fiber in your diet. If you’re still having trouble, consider mixing a fiber supplement into your morning protein drink or smoothie.
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Include More High Protein Foods in Your Diet
Protein aids in the control of blood sugar levels and increases feelings of satiety after a meal. It may also aid weight loss by lowering cravings, increasing calorie burn, and regulating hunger hormones.
According to studies, protein has a greater thermic effect than any other nutrient. That means the body expends more energy digesting it than other foods, resulting in more calories burned.
According to the findings of one study, women in the high-protein group lost an average of 9.7 pounds (4.4 kg) over the course of six months as compared to those in the control group.
Women with PCOS require 400 fewer calories per day than women without the condition. If PCOS women ingest the same number of calories, the extra calories are stored as fat.
It is sufficient to consume a diet containing 1.5 grams of protein per kilogram of your ideal body weight. For example, if you want to keep your weight at 130 pounds (60 kilograms), you should consume roughly 90 grams of protein every day.
If you wish to lose weight due to polycystic ovarian syndrome, start by increasing your protein intake. Try eggs instead of cereal in the morning, or check out this list of 20 high-protein foods.
Don’t Hesitate to Eat Healthy Fats When Losing Polycystic Ovarian Syndrome Weight
Fat has had a poor reputation among dieters in the past. Scientists have recently discovered that some types of lipids are beneficial to human health. You may be able to lose more PCOS weight by including healthy fats in your diet.
Incorporating a range of healthy fats into your diet can help you feel fuller after meals while also reducing weight and other PCOS symptoms.
A low-fat diet was compared to a higher-fat diet with PCOS women in one study, and the higher-fat diet resulted in more fat reduction, particularly belly fat, after eight weeks.
Adding healthy fats to meals can actually enlarge stomach volume and lessen appetite, despite the fact that fats are high in calories. This may make it easier for you to consume fewer calories throughout the day.
Healthy fats include avocado, olive oil, coconut oil, and nut butter, to name a few. Combining healthy fat with a protein source can make meals and snacks even more enjoyable.
Avoid Eating Sugar, Artificial Sweeteners, and Processed Foods
Sugar is impossible to reject as a delicacy. On the other side, consuming too much sugar may be harmful to your health. It can make you gain weight if you have PCOS.
After ingesting sugary meals and beverages, you may not feel satisfied. So, you start eating more, resulting in an addition of extra calories and gaining weight.
Limit your dessert intake and look for lower-sugar versions of your favorite items to cut down your habit of eating artificial sweeteners.
Processed foods are high in sugar, unhealthy fats, salt, and calories, according to the National Institutes of Health, all of which might sabotage your weight loss efforts.
Processed foods and sugars raise blood sugar levels, putting you at risk for insulin resistance, which has been linked to obesity.
To reduce your intake of processed foods, replace them with fresh, whole, nutrient-dense foods.
Pastries, processed meats, and spaghetti may all be replaced with healthy grains like quinoa, barley, and oats.
Start Your Day With Yoga and Do Some Simple Cardio Exercises
Yoga and exercise on a regular basis encourage your body to burn through surplus glucose stores. This will assist you in lowering your insulin levels. Yoga and aerobic exercises both aid in the reduction of body fat and improvement of insulin sensitivity in women with PCOS.
Yoga, on the other hand, is an ancient regimen that has been proven to help people lose weight. With some discipline and a little time each day to practice yoga, you can get excellent weight loss results.
Yoga is a safe and efficient approach to toning sagging muscles and losing weight and excess fat around the stomach. In PCOS, it’s best to reduce weight gently and steadily.
Moving your body has several benefits in general, but it can also help you lose weight faster if you have PCOS. Cardio exercises such as walking, jogging, running, and cycling help you burn calories.
Aerobic exercise is crucial for fat loss and heart health, according to the CDC. As a result, even going for a walk can aid in weight loss and enhance your health.
Yoga and cardio exercises are only effective when they are paired with good nutrition.
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Get Sufficient Sleep to Lose Polycystic Ovary Syndrome Weight
If you have PCOS, you may experience sleep problems such as excessive daytime sleepiness, sleep apnea, and insomnia.
Sleep deprivation has been proven to increase the activity of hunger hormones including ghrelin and cortisol. This could lead to you eating more during the day.
According to an analysis of studies, obesity was shown to be substantially more common in women who slept less than 5 hours each night. Sleep deprivation has been related to an increased risk of being overweight or obese.
Furthermore, the study found that each extra hour of sleep per night was linked to a 0.35 kg/m2 reduction in body mass index (BMI).
Healthy women who slept less than 6 hours per night had a 12 percent increased chance of accumulating belly fat than those who slept 6 to 8 hours per night. Furthermore, better-quality sleep has been associated with fat loss in studies.
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Try Polycystic Ovary Syndrome Weight Loss Supplements
Supplements containing Myo-inositol and carnitine may help women with PCOS lose weight and manage their symptoms. Inositol is a B vitamin-related molecule that improves insulin sensitivity. Inositol has a variety of forms, one of which is Myo-inositol.
If diet and exercise aren’t working, weight-loss supplements may be of assistance.
The best weight loss medications for women can help with reducing food cravings, burning stubborn body fat, and improving metabolism.
The best part is that these diet pills are all-natural and are backed by a money-back guarantee.
Some of the most well-known weight-loss supplement companies have a track record of success. Weight-loss pills should only be taken if they are really necessary.
If you have any underlying medical concerns or are presently using any other supplements, see your doctor before starting a new supplement program.
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Nothing Will Work for You Unless You Take Action
Now you have all of the greatest PCOS weight loss advice. As previously stated, fantasizing about how to lose polycystic ovarian syndrome weight will not work if you merely sleep. You must get up and work hard in order to see results.
Yes, implementing all of the ideas at once may be difficult for you, so pick the most appropriate one and start there. You will see benefits as soon as you begin implementing a few tips. This will encourage you to carry out all of the recommendations made here.
If these weight loss procedures are not used, women’s weight will remain the same. So, don’t be disappointed if the outcomes aren’t as good as you expected. Continue to put each tip into practice every day until you attain your PCOS weight loss goal.
Conclusion
Initially, women with PCOS may find it difficult to lose weight. But a woman can lose weight by using the weight loss procedures outlined above.
Weight loss may be aided by a well-balanced diet, as well as yoga and workouts. Some supplements may also be beneficial.
It’s also important to evaluate your way of life. Green smoothies, good protein, and improved gut health can all help you reach your weight-loss goals in some cases.
Try the most suitable suggestions above if you have PCOS and are having trouble reducing weight.
Please inform your friends and family about the most effective weight-loss solutions for polycystic ovary syndrome. What more techniques of weight loss would you add to the list? Have you tried any of the above weight-loss suggestions? Share your suggestions in the comment below.
