Polycystic ovary syndrome (PCOS) is a common condition that many women suffer from. What’s worse, it can lead to weight gain, which is also very difficult to reduce due to the hormonal imbalance associated with PCOS. But don’t lose hope! With the right strategies and diet plan, you can achieve your weight loss goals even while dealing with PCOS. To help us out, dietitian Taline Hackettarian suggested some easy tips for PCOS weight loss on her Instagram page ‘PCOS.weightloss’.
Why is it difficult to lose weight with PCOS?
Before we look at the tips, let’s understand why PCOS makes weight loss challenging:
1. Insulin Resistance:
Many women with PCOS have insulin resistance, which means their bodies have trouble using insulin properly. This can lead to weight gain, especially around the stomach, and make it difficult to lose weight.
2. Hormonal Imbalance:
PCOS can cause hormonal imbalances, including high levels of androgens (male hormones). This can lead to increased fat storage and difficulty losing weight, especially in the abdominal area.
3. Increase in appetite:
Some women with PCOS experience increased hunger and cravings, which can make it difficult to stick to a calorie-restricted diet.
4. Slow Metabolism:
PCOS can slow down your metabolism, making it harder to burn calories, even if you’re eating right and exercising.
Here are 7 tips for effective weight loss with PCOS:
It is time to fight and defeat all the above mentioned obstacles and get closer to your weight loss goal. Dietitian Talyn Hackettarian listed the following tips to aid you on your journey:
1. Avoid coffee on an empty stomach:
A common problem in the morning routine is drinking a cup of coffee before eating. Dietitian Heckterian advises against this practice, as it can increase adrenal fatigue associated with PCOS. Starting your day with food instead of caffeine can help keep energy levels stable and maintain your hormonal balance.
2. Breakfast rich in protein:
Breakfast sets the tone for your day. Adding 30 grams of protein to your morning meal can speed up your metabolism and reduce cravings throughout the day. If you’re unsure about how to achieve this, be sure to check out our selection of protein-rich breakfast recipes for some delicious and nutritious ideas.
3. Try Peppermint Tea:
Hormonal imbalance often manifests in symptoms like acne, hair fall and facial hair growth. Drinking mint tea daily helps reduce testosterone levels, potentially relieving these symptoms. It’s a simple addition to your routine with potentially significant benefits.
4. Balance your plate:
A well-balanced plate can make a huge difference. Aim to include protein in one-quarter of your plate and carbohydrates in one-quarter, and fill the remaining half with vegetables and healthy fats. Yes, fat can be part of your diet, but choosing the right fats is important. Check out our list of essential healthy fats to include in your diet.
5. Post Meal Walk:
A 10-minute walk after each meal can be a game-changer for managing blood sugar levels and improving insulin resistance. This simple habit can go a long way in supporting your PCOS-related weight loss goals.
6. Eliminate Gluten and Dairy:
Bloating, cravings, and high testosterone levels are common concerns for individuals with PCOS. Dietitian Hekatorian suggests saying goodbye to gluten and dairy to address these issues. For delicious and PCOS-friendly recipes, don’t forget to check out our selection of gluten-free recipes.
7. Meal Prepping for Success:
Preparation is the key to staying on track with your PCOS weight loss journey. Preparing meals ahead of time can save you from unhealthy food choices when you’re in a hurry. Check out our great meal prep ideas to set yourself up for success.
Losing weight with PCOS can come with its own unique challenges, but with the right approach it is completely achievable.
(This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for further information. Geoamida does not claim responsibility for this information .)