PCOS Weight Loss: Best Good 1 Tips

PCOS Weight Loss: Best Good 1 Tips

Polycystic ovarian syndrome (PCOS) is a hormonal imbalance whose symptoms are thought to improve as you lose weight. Learn whether weight loss may heal PCOS.

Weight loss can help control PCOS. Image credit: Adobe Stock.

PCOS weight loss

Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal imbalance disorder that affects millions of people worldwide. PCOS-related hormonal alterations involve more than merely an imbalance of reproductive hormones. Insulin, the hormone that regulates blood sugar levels, is also impacted. This results in considerable weight gain, making it difficult for women with PCOS to maintain a healthy weight. While weight loss is frequently advised as a first step in treatment, does it cure PCOS?

What is polycystic ovarian syndrome (PCOS)?

PCOS is a hormonal abnormality that affects a large number of reproductive-aged women. Here are the major characteristics of PCOS identified in a 2022 study published in the StatsPearl Journal.

 

Also Read; 9 Helpful Tips for Losing Weight with PCOS

1. irregular menstrual periods

Women with PCOS frequently have irregular or extended menstrual cycles. This makes it difficult to estimate ovulation and conceive naturally

2. Hyperandrogenism.

Increased levels of male hormones (androgens) can cause physical indications such as abundant facial and body hair (hirsutism), severe acne, and male-pattern baldness.

3. polycystic ovaries

The ovaries may expand and develop several little fluid-filled sacs (follicles) that surround the eggs. However, not all women with PCOS develop ovarian cysts.

What causes PCOS?

• Although the precise origin of PCOS is unknown, a 2023 research published in the Journal of Clinical Medicine discovered that various variables may contribute to its development.
• Genetics: PCOS tends to run in families, implying a hereditary basis.
• Insulin resistance: Many women with PCOS have insulin resistance, which can cause elevated insulin levels and increased androgen production.
• Hormonal imbalances, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH), can disrupt normal ovarian function.
• Low-grade inflammation is typical in women with PCOS, and it can boost androgen production

PCOS treatment weight loss

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Firefly posture is a yoga asana that balances the arms. Image credit of Freepik

Can losing weight treat PCOS?

Losing weight can help control PCOS by addressing some of the condition’s underlying causes. According to a research published in the Dubai Medical Journal, persons who followed an adequate treatment plan that included lifestyle changes and metformin were more likely to lose weight and improve their PCOS symptoms. Here’s how weight loss can help ladies with PCOS.

 

Effect of weight loss on PCOS

1. Increases insulin sensitivity.

Many women with PCOS suffer from insulin resistance, a condition in which the body’s cells become less receptive to insulin. This causes increased insulin levels in the blood, which can drive the ovaries to create more androgens (male hormones). Weight reduction, particularly via exercise and a balanced diet, can enhance insulin sensitivity, allowing insulin to function more efficiently and reducing insulin levels, according to a study published in the Frontiers Endocrinology Journal

The most obvious characteristic of PCOS is irregular menstruation. Image credit of Freepik

2. Lowers androgen levels.

“In women with PCOS, insulin resistance is strongly associated with high androgen levels (such as testosterone). Low insulin levels caused by weight reduction might help lower androgen synthesis by the ovaries and adrenal glands, resulting in a more balanced hormone profile, according to gynaecologist Dr Ritambhara Bhalla.

3. Regularizes menstrual periods.

“Weight reduction can help restore regular menstrual periods by lowering insulin resistance and balancing hormone levels. This can boost ovulation frequency and raise the odds of pregnancy for women attempting to conceive,” says the specialist.

4. Lowers risk of cardiovascular disease.

Women with PCOS are more likely to develop cardiovascular disease because of insulin resistance, obesity, and dyslipidemia. Weight reduction can enhance lipid profiles (for example, by reducing LDL cholesterol and triglycerides) and lower other cardiovascular risk factors, according to a study published in the Frontiers Endocrinology Journal.

5. Improves fertility.

Weight loss can boost fertility and enhance the odds of natural conception in women with PCOS by supporting regular ovulation and improving hormonal balance. However, further study is needed to back up the assertion.

6. Treats hirsutism and acne.

Excess androgens in PCOS can lead to undesired hair growth (hirsutism) and acne. Weight reduction can help lower androgen levels, hence alleviating these symptoms. However, further study is needed to back up the assertion.

7. Promotes psychological well-being.

“Managing symptoms through weight loss can lead to improved self-esteem, reduced anxiety related to fertility concerns, and overall better quality of life for women with PCOS,” according to the doctor.

Weight loss can help control PCOS symptoms, but it has not been proven to treat PCOS entirely. It is best to consult with your healthcare practitioner to avoid issues and reduce weight properly.

How to reduce weight with PCOS: 7 useful recommendations

Here are some simple strategies to help you lose weight naturally and manage PCOS, as recommended by the expert.

Weight loss benefits for PCOS

1. Maintain a balanced diet.

Focus on a well-balanced diet high in fruits (red grapes, blueberries, blackberries, and cherries), vegetables (cauliflower, broccoli), whole grains, lean meats, and healthy fats (olive oil, avocado). Limit your use of refined carbs (mass-produced pastries and white bread), fried meals (such as fast food), sweets, and processed foods.

2. Regular exercise.

Walking, jogging, cycling, and swimming are all good cardio workouts that may help you burn calories and enhance your heart health. Lifting weights or doing bodyweight workouts like squats and push-ups can also help you gain muscle mass, raise your metabolism, and improve insulin sensitivity. Finally, high-intensity interval training (HIIT), which involves brief bursts of intense activity followed by rest intervals, can help you burn fat and improve your metabolic health. Aim for a minimum of 150 minutes of moderate aerobic activity or 75 minutes of strenuous activity every week.

PCOS weight loss

3. Keep track of portion sizes.

To avoid overeating, keep portion amounts under control. Consider using smaller plates and measuring your servings. This will assist you to overeat and lose weight more successfully.

4. Stay hydrated.

Drink lots of water during the day. Aim for at least 2-3 liters every day to help you stay hydrated. Limit sugary drinks, fizzy beverages, and excessive caffeine.

5. Manage stress.

Practice stress-reducing activities such as yoga, meditation, or deep breathing techniques to help you stay stress-free. Also, obtain a decent night’s sleep, aiming for 7-9 hours.

6. Consistent meal times

Eat at regular intervals to maintain your blood sugar constant. Avoid missing meals, particularly morning.

PCOS weight loss

Plan your meals carefully to help control PCOS symptoms. Image credit of Freepik

7. Track progress.

Keep a food and exercise journal to track your habits and improvement. Adjust your techniques as required to reflect what works best for your body.

Manage PCOS through weight loss

Frequently asked questions (FAQ)

1. Is it tough to lose weight with PCOS?

People who have PCOS may struggle to lose weight owing to hormonal abnormalities caused by the illness. While this might make it challenging to acquire and maintain a healthy weight, lifestyle changes like proper eating, exercise, and appropriate sleep can help.

2. How does the PCOS belly look like?

PCOS belly may differ from typical weight gain. It can resemble a bloated stomach, and you may notice that here is where you acquire the most weight.