Polycystic Ovarian Syndrome (PCOS) is an uncomfortable disease that is unfortunately very common in women. We are going to talk in this article specifically about how to lose weight with this syndrome. If you have it, you know that it is often accompanied by a hormonal imbalance or disorder that can play havoc with your metabolism and make it difficult to lose weight.
The good news is that, according to the American Congress of Obstetricians and Gynecologists , it is not only possible to lose weight if you have a polycystic ovary , but also, losing weight will help improve symptoms of the condition.
Because PCOS disrupts your hormonal balance, successfully losing pounds is a bit more complicated than just adding a little exercise or drinking more water. Here we will give you some scientifically proven tips to lose weight and help manage the condition.
What is the syndrome of ovary polycystic
To better understand how your weight and having a polycystic ovary go hand in hand, we first need to understand the disease. According to the Office on Women’s Health , a division of the United States Department of Health and Human Services, PCOS occurs when your body has an imbalance of reproductive hormones that creates problems with the ovaries.
The condition can cause your eggs to not be released on a monthly basis as normal, and you may miss your menstrual period. While an occasional missed period is no cause for alarm, if it happens regularly, you can have fertility problems and develop cysts on your ovaries.
How do I know if I have a polycystic ovary?
This syndrome is more common in women of childbearing age (defined between the ages of 15 and 44), and a clinical study says that one in 15 women will develop the disease. The risk of developing it is higher if you are an obese woman, or if there are female members of your family who also have PCOS.
Common symptoms of PCOS
- Irregular menstrual cycle
- Too much hair on parts of the body where women usually have nothing, such as the face, chin, or neck
- Acne breakouts on the face, chest, and upper back
- Hair loss
- Weight gain or difficulty losing weight
- Darkening of the skin in areas where the skin wrinkles, such as the groin, under the breasts, or along your décolleté.
- Warts in the armpits or neck
Why is it hard to lose weight with PCOS
While the exact cause of PCOS is unknown , experts believe that excess production of male sex hormones, androgens, play a role. And although women must produce some of these hormones, having too many in the system will prevent ovulation.
Another factor that contributes to PCOS is high levels of insulin. If you are insulin resistant , your body cannot efficiently convert sugars and starches from the foods you eat into energy, and you will have high levels of insulin. High levels of insulin are known to trigger androgen production.
According to the American Diabetes Association , the insulin resistance found in women with PCOS can also contribute to the development of diabetes. Fortunately, losing weight with the disease follows many of the same weight loss practices as when you have diabetes, and there are many ways to do it successfully.
How to lose weight if you suffer from polycystic ovary syndrome
Making several small lifestyle changes can help you manage your weight if you have a polycystic ovary . Here is our suggestion supported by supported evidence.
Daily exercise can help improve the way your body uses insulin. Try adding 30 minutes of movement to your daily routine like going for a walk, practicing a basic yoga routine, using the elliptical, or taking a dance class.
Remember, beginners don’t need to work as hard until they feel pain the next day. Any time of the day you can start the path to improve your health
Make nutritional changes
Managing your insulin levels is a key to shedding pounds. D ue to have ovarian poloquístico not only difficult for your body to process sugar , but also messes with some of the hormones that regulate appetite, may be hard not to eat too much. It is recommended to eat four to six small meals throughout the day to better control your insulin levels and help you feel full.
Make sure those meals include lots of high fiber and nutritionally dense foods like vegetables and lean protein. If you eat carbohydrates, be sure to stick with complex carbohydrates like sweet potatoes, brown rice, and whole oats. Stay away from processed options that have a lot of added sugar and fat and it will have an adverse impact on your insulin.
Minimize distractions when you eat
In a study by the American Journal of Clinical Nutrition , they found that people who multitask while eating a meal tend to eat more in that session than they would if they weren’t distracted. Yes, life is busy. Yes, it is a challenge to take a lunch break or sit down for breakfast in the morning.
However, making the time to consciously focus on your food when you are eating will help you feel more satisfied, and make it easy to cut calories and lose weight.
Sleep 8 hours every night
According to a clinical study published in the North American Endocrinology and Metabolism Clinics , sleep deprivation has a direct link to the development of insulin resistance. While this particular study was studying diabetics, we know that insulin plays an important role in the weight loss problems that people with PCOS have as well.
Lack of sleep has a direct effect on the hormones that regulate hunger and insulin levels, so taking time to get a good eight-hour sleep is important. Go to bed a little earlier each night, and try to turn off your television and other electronics 30 minutes before you fall asleep. Making time to sleep is just as important as making time to exercise or eat right when it comes to losing weight.
Eat at home
Take the time to cook and eat your meals at home, and you will not only eat better, but you will also eat less. According to the American Cancer Society , restaurant eaters eat about 200 more calories compared to a comfort food. Also, the food that people eat in a restaurant is less nutritious than what we eat at home.
When the researchers did the math, the results were shocking. If you eat twice a week away from home, which was the average in the study, you will consume an additional 20,000 calories per year or about three kilos. Instead, look for recipes that are similar to some of your favorite restaurant dishes, but cook at home so you can keep a close eye on the fat, starch, and sugar content you would consume. Remember that your health and happiness are the greatest assets you have.