Polycystic ovary syndrome, also known as PCOS, is a medical condition that severely affects hormone levels in women. People who are diagnosed with PCOS have higher than normal levels of male hormones, also known as androgens. This imbalance causes missed periods and can also cause fertility issues and other health problems, including making it difficult to lose weight.
What Are PCOS Symptoms?
While symptoms of PCOS may vary, the most common include the following.
- Sleep apnea
- Endometrial cancer
Tips for Healthy Weight Loss with PCOS Diet
The high levels of androgens caused by PCOS can make it easier for women to gain more weight around their waist. Abdominal fat is known to decrease insulin responsiveness, which can cause even more weight gain. Many people who have PCOS complain that they have difficulty losing weight no matter what methods they try. But while eliminating those extra pounds may be difficult, it is not impossible.
Here are some useful tips to help you lose weight with PCOS.
Increase Protein while Decrease Carbs
Lowering your carbohydrate content can help reduce your insulin levels, which can be beneficial for weight loss efforts. Adding more protein to your diet will help you stay full longer even if you eat less.
Exercise Before Meals
Exercising before you eat can help give your metabolism a boost. It allows your body to store more carbs for energy use than fat. Doing this regularly will train your body to use up all the extra glucose first to help keep your insulin levels low.
Add More Fiber to Your Diet
When you eat high fiber foods, it can help you feel fuller much longer, even if you consume fewer calories than usual. Complex high-fiber carbs will not cause your blood sugar to escalate like other sugary carbs.
Include Healthy Fats
Healthy fats such as avocado or olive oil are another food option that can help you feel full much longer. By adding 200 calories of healthy fats to each meal, you can begin to see positive results with your weight loss efforts.
Eat Fermented Foods
Women who have PCOS typically do not have as many healthy gut bacteria, which can make it hard to lose weight. Adding fermented foods that contain healthy bacteria to your diet could help make your diet a success.
Decrease your Caffeine Intake
Caffeine can harm your hormone levels, and increasing caffeine has been known to affect ovulation, leading to more fertility issues. Eliminating or cutting down on caffeine can help reduce its impact on your hormone levels and blood sugar.
Say No to Added Sugars
Added sugars will raise your blood glucose levels quickly and lead to a crash, causing you to become hungry soon after a meal. If you have a sweet tooth, you may want to consider having fruit high in fiber to balance your diet’s sugar content.
Pay Attention to Eating Habits
Eating only when you are hungry is the best way to lose weight with PCOS and otherwise. Pay attention to your habits and if you tend to eat when you are bored or depressed, try to find alternate solutions to the problem.
Eat Enough So That You Are Full
Limiting your caloric intake in the morning can lead to overeating later in the day. Ensure you are eating enough and do not go below 1,200 calories per day to ensure your metabolism stays high.
Monitor Your Stress Levels
Stress can cause us to overeat. It also increases cortisol levels, which can cause weight gain. Try deep breathing exercises or meditation to help decrease your stress.
Contact BASS Medical Group Today for More Information
To learn more about the dangers of obesity and PCOS, get in touch with the BASS Medical Group experts. Our experts can give you more information about PCOS, its symptoms, and the various treatment options.