Women with PCOS undergo hormonal imbalances and a condition called Insulin Resistance.
Abundant secretion of insulin makes it harder or even impossible to burn your fat because insulin causes the fat to be stored around your midriff.
Before you know it, you would have a ‘spare tire’ on your tummy.
Due to the above reason, shedding excess weight with PCOS turns out to be a complicated task.
But with some extra hard work, it is achievable. Before we find out the ways of losing weight.
we should understand what exactly the condition is and why it is so tricky.
PCOS And Hormones
PCOS affected women are often characterized by an imbalance in their reproductive hormones, oestrogen, progesterone and especially “androgens”.
Androgens – male sex hormones, which should be minimum are produced in large amount by PCOS women.
Because of these abnormal hormones, women with PCOS do not ovulate. There are many small fluid-filled sacs inside their ovaries called cysts.
The eggs inside these sacs never mature to initiate ovulation. The Absence of ovulation leads to absence or irregular periods and infertility (there is no egg for fertilization).
Likewise, the excess male hormones are the culprit of the excess hair growth in PCOS women.
The reasons which cause PCOS are not clear, but it could be more of a family disorder. You are more vulnerable to this disease if your mother or sister has it.
Insulin Resistance is another factor responsible for PCOS. Since your body resists insulin, its level keeps on increasing which induces the ovaries to produce excess androgens.
As the insulin level keeps on piling up, the body will turn into a fat-storage warehouse. This condition will make you gain more weight on the abdomen.
Losing your belly fat with PCOS might seem to be an impossible task, but with some lifestyle changes, diet modifications and medications, it is likely achievable.
1. Workout comes before the meal
When you do the workouts right before eating, your body’s metabolism will get revived. This will help your body to store carbs as energy and not as fat.
Doing regular exercises, prepare your body to use up the excess glucose stored and this will make the insulin level go down.
Experts recommend that women with PCOS should emphasise cardio training and high-intensity interval training. This training will help you to lose those extra pounds in your abdomen.
Strength training can also be a blessing because building more muscles mean all that glucose will be used up for energy. So, this too will help you in burning those extra fats.
PCOS women wanting to get pregnant should only do the exercises which are approved by their physician.
2. Increase fibre intake
Including fibre rich food will not increase your blood sugar level, instead, a few calories of fibre can help feel full for a longer time. So, this can keep a check on your food cravings. Every woman must take at least 21 to 25gms of fibre per day.
Some of the high fibre foods are:
- Leafy vegetables
- Whole grains
- Squash
- Sweet Potatoes
- Legumes
- Berries
- Almonds
- Pumpkin
- Broccoli
Fibre supplement can also be included as per the doctor’s guidelines.
3. Say no to carbs and yes to proteins
Refined carbohydrates can aggravate insulin resistance and cause inflammation. Following a low-carb diet can decrease the insulin level and aids in weight loss. Avoid the following carbs on to your diet;
- White bread
- Rice
- Pastries
- Maida
- Sugary foods
- Aerated drinks
- Milk
- Potatoes
- Sago (Sabudana)
- Pasta & Noodles
If you are going on a strict low-carb diet, then you have to up your protein intake.
Food like tofu, chicken and fish are not fibre-rich but they are very filling and a must include diet for women with PCOS.
Munch on non-starchy veggies like leafy greens, carrots, green beans and also include two to four servings of fresh fruits.
4. Keep your cool
In PCOS affected women the number of healthy bacteria in their stomach might be very less compared to that of other women. So, including food that has healthy bacteria and yeasts, Probiotics (fermented foods) can help them to lose some weight.
Adding anyone from the following probiotics can help your body with faster digestion:
- Yoghurt/Curd
- Idli, Dosa
- Paneer
- Green Peas
- Fermented Soya
5. Sleep like a Sleeping Beauty:
Less amount of sleep can affect the hormones controlling appetite and this, in turn, can lead to weight gain. One of the common side effects of PCOS is Sleep Apnoea.
Consult your doctor if you think if you are not getting enough sleep. Seven to eight hours of sleep is very essential to maintain a healthy figure.
Message from Bliss Naturals
If the above-mentioned methods are not working, speak with your doctor and he/she might suggest a few supplements and medications which will help you in this weight loss path by improving your metabolism.
Your family and friends can be a great support system to keep your motivation high and inspire when you are feeling lost. P.S. You might want someone to prepare healthy meals for you.
Be gentle with yourself and do not lose hope. It might be a tough goal, but nothing is impossible for women who set their mind to it.
