Losing weight is not an easy task for anyone, but women with PCOS (polycystic ovary syndrome) face some extra huddles in losing weight.
However, we seem to be healthy even with some extra pounds in our body. But women with PCOS have an increased risk of diabetes, heart diseases that worsen the condition. Because of imbalance in their hormones and insulin resistance that makes them terribly difficult in losing weight.
Before knowing, how to lose weight when you have PCOS and insulin resistance, just have a look on what PCOS exactly mean and symptoms of this condition.
What Is PCOS?
PCOS is generally called as one of the hormonal disorder in the developed world. It comes from over production of male hormones or androgens that a women ovary naturally produces. This excess androgen secretion leads to symptoms of PCOS.
Symptoms Of PCOS:
The following are the symptoms of PCOS:
- Irregular periods
- Weight gain
- Thinner hair
- Mood swings
- Trouble in conceiving a child
- Trouble in losing weight
- Low sex drive
- Male pattern baldness
- Unwanted hair growth
Why PCOS linked To Weight Gain:
Our body generally releases hormone called insulin in the pancreas that helps your cells in your body to turn glucose in to energy. Whereas in women with PCOS release higher than normal level of insulin in their bodies.
PCOS coupled with weight gain promotes insulin resistance, so it’s make them difficult to lose weight. It dramatically increases the risk of type 2 diabetes that appears to upset the regulation of sex hormones in the body which worsens the symptoms of PCOS.
But, you can lose weight which is linked with PCOS, if you follow the below guidelines in your regular routine.
#1 Eat More Fiber:
Fiber rich foods generally combat insulin resistance by slowing down digestion and reduce the impact of sugar in the blood of women with PCOS.
So include foods which are rich in fiber such as cauliflower, broccoli, green and red peppers, beans and lentils, almond, berries, sweet potatoes and pumpkin.
#2 Eat Foods That Reduce Inflammation:
According to research done in PCOS nutrition center, inflammation can partly blame for the hormone imbalance in PCOS. Including foods that reduces inflammation will help you to lose weight.
Include foods such as walnuts, olive oil, spinach, kale, tomatoes, fatty fish, grains and fruits which contain very less sugar content etc.
#3 Don’t Dismiss Carbs:
Eat balanced diet with little amount of carbs in it like whole grains. Stay away from processed foods like high glycemic index carbs, candy and soda. Instead replace them with whole grains and vegetables like potatoes, and all fruits which control your blood sugar levels.
#4 Regular Exercise:
Make time for doing exercise every day, it is the best way to maintain strong and healthy body. And especially for women with PCOS physical activity just not burn calories, it also helps in increasing insulin sensitivity and decreasing insulin resistance.
#5 Get Enough Sleep:
People who often skimp on sleep are more likely to be overweight and even inadequate sleep can affect insulin resistance. So, it’s important to maintain 8 hours of sleep in a day for healthy weight loss.
If you get 8 hours of complete sleep and still waking up tired, then talk to your doctor. Researchers have found that women with PCOS will more likely to feel sleepy during day, they are more likely to have obstructive sleep apnea.
Being overweight increases the risk of sleep apnea, which in turns makes you more likely to develop type 2 diabetes and heart diseases.
#6 Reduce Stress:
Stress can make things worse and weight is one of the things. When were stressed, we tend to make poorer eating decisions and more bodies might store more fat than were calm.
So, find ways to manage stress with regular activities like meditation, breathing techniques, yoga and journaling can be helpful.