How To Lose Weight With PCOS

If you have Polycystic Ovary Syndrome (PCOS) and are aiming to lose weight, you've come to the right place! Research indicates that even a moderate weight loss, around 5%, can have positive effects on your hormone levels, increasing the likelihood of ovulation and pregnancy. So, what's the most effective approach? I will share four tips for losing weight with PCOS.

If you've been struggling to conceive with PCOS, you're aware that it's not an easy process. PCOS is the leading cause of anovulatory infertility. Fortunately, research suggests that there are several steps you can take to enhance your chances of having a healthy pregnancy, one of which is achieving modest weight loss if you are overweight. So, let's begin with these four tips...

Tip #1: Avoid late-night eating.

Insulin resistance is a defining characteristic of PCOS, meaning that the body doesn't respond effectively to the insulin it produces. As a result, higher insulin levels can exacerbate PCOS symptoms. Emerging research indicates that the timing of meals is as important as their content. Generally, individuals who commence eating earlier in the day and conclude their meals earlier exhibit better insulin sensitivity compared to those who eat late at night. This aligns with our circadian rhythm and can benefit metabolism and glucose response.

Tip #2: Consume satiating foods.

Feeling full reduces the likelihood of overeating, and calorie reduction is crucial for weight loss. In general, a minimally processed or whole food eating plan promotes weight loss because these foods tend to be more filling. Three essential nutrients that contribute to this feeling of fullness are fiber, fat, and protein. High-fiber foods have a lower glycemic response, meaning they have a lesser impact on blood sugar levels and provide sustained energy. Fat and protein also aid in satiety by delaying gastric emptying, keeping you satisfied for longer periods. By combining these nutrients in your meals and snacks, you'll have a winning formula to keep you full and content for hours without constant snacking. This approach effectively reduces calorie intake and supports potential weight loss.

Tip #3: Monitor consumption of ultra-processed foods.

Most of the food we eat undergoes some level of processing, which is not inherently detrimental. However, the issue arises when we consume excessive amounts of ultra-processed foods. These foods are not found in their natural state but are created using extracted substances from other foods, such as fats, starches, and added sugars. Examples of ultra-processed foods include soda, salty snacks, and packaged cookies. The problem lies in the fact that these foods are typically energy-dense but nutrient-poor. Additionally, they often consist of concentrated refined carbohydrates that spike blood sugar and insulin levels. Furthermore, their highly palatable nature tempts us to overeat, even when we feel satisfied. This combination leads to weight gain and nutrient deficiencies.

Tip #4: Ensure sufficient protein intake in your diet.

After years of working with women with polycystic ovarian syndrome, I've encountered many who tick all the right boxes but still struggle to lose weight. Some resort to extreme calorie restriction, including fad diets that often fail to meet nutritional requirements, particularly protein. Inadequate protein intake can result in the breakdown of muscle mass, as the body seeks protein for hormone and enzyme production. Once muscle mass is lost, rebuilding it becomes challenging. Since muscle mass significantly impacts

With this said it can be noted that exercise is essential to weight loss however, your diet I very essential if not more essential than that of exercise because what you put into your body determines how much if any at all, weight you can lose. Therefore, start with changing your diet to include less processed food and more natural foods in addition to exercise and you will start seeing major differences.