5 Ways To Lose Weight Despite PCOS
LOSE WEIGHT WITH PCOS
Along with the many gifts of modern lifestyle, there are a few curses too. A poly cystic ovarian disease (PCOS) in women is one of them and in this article I am going to discuss the ways to lose weight despite PCOS. In this disease reproductive hormonal imbalance results into weight gain which is very difficult to reduce. Specifically speaking, fat loss in PCOS is as difficult as killing a beast from hand.
How To Lose Weight With PCOS
Most of the patients of PCOS are on anti-diabetic medicines, contraceptives, diuretic drugs or anti-androgen drugs as per prescribed by their doctors. But they know little about the importance of food, exercise and sleep patterns to lose fats, in this disease.
The difficulty of fat loss is the result of insulin insensitivity in the body and is the major reason for fat deposition too. If you are on anti-diabetic drugs like glucophage or metformin to lose fats or on contraceptives to cure oligomenorrhea/amenorrhea then most probably it is your body fats that are disturbing the normal functions of the hormones.
Fat deposits on your abdomen and especially on your lower abdomen do not let your ovaries function normally and as a result the imbalance of reproductive hormones occurs– low progesterone and high oestrogen levels occur. This hormonal imbalance further deposits fat due to insulin insensitivity and you get caught in the vicious cycle of fat deposition, insulin insensitivity and hormonal imbalance. Fat loss becomes almost impossible, despite all efforts.
Know Your Disease
Symptoms of PCOS include few to all of them, depending upon the cause and severity of the syndrome.
- Oilgomennorohea/amonneorehea (irregular or missing periodic cycle)
- Men like hair growth
- Mood swings
- Dark pigmented surface of underarms
- Weight gain especially apple figure
- Scalp hair thinning
- Discharge from breasts
- Visit Endocrinologist
First of all consult an endocrinologist. He will investigate thyroid function tests, diabetes, blood pressure, reproductive hormones and ultrasound of lower of pelvic region. Then he will give you medicines, which you have to take riotously. Complications of PCOS include: Diabetes, Heart problem, Sleep apnea and Ovarian/Uterine cancer.
Make A Nutrition Strategy
Strategize! Strategize!! Strategize!!!
Stay away from ‘fat-free’ or ‘low fat’ counter during your (hourly) visit to the grocery. This will only help you deprive yourself from essential fatty acids that are Omega 3, Omega 6 and Alpha lipoic acid (ALA). These essential fatty acids are found in nuts, butter, cottage cheese, olives, whole wheat, bran, rice etc. ALA is essential in glucose uptake if insulin resistance is the reason for your fat deposits. Flax seeds, walnuts, peas and green vegetables are rich in Alpha Lipoic acid.
Stay away from refined sugars which include all the bakery products, white bread, etc. It means all those eatables which have a high glycemic index are your enemy, don’t be high on them. Reason being, they break into glucose and in PCOS are due to insulin insensitivity, body stores this glucose after converting into fats.
Minerals like chromium and zinc decreases the insulin insensitivity condition. Chromium increases the carbohydrate and fats metabolism and is an active part of glucose tolerance factor that helps in glucose uptake. Chromium is found in whole grains like whole wheat, oat, and barley.
Calcium supply should be maintained to deal with body cramps. Take high calcium diet because it helps in boosting fat metabolism.
Take care of your protein intake because hormones are made up of proteins and deficiency of proteins matter a lot in PCO patients’ body. Adding protein into diet is a must. Say no to diets which consist of only salads.
High glycemic carbs are friends. This includes whole wheat, barn, oat, barley. Eat them as they provide energy slowly and during exercise and daily chores, you may not feel energy depleted. The chances of attacking sweet beverages and chocolate will be low.
Make A Regular Exercise Strategy
Regular Exercise is the key to get rid of PCOS and fats. Regularity is important because exercise increases our BMR. This high metabolism is important in this disease because high resting metabolic rate results into fat loss from the body.
You can adopt a regime of high intensity fat burning aerobics for 40 -45 minutes 5 days a week. This includes jogging, swimming, cycling and or weight training.
Weight training contributes essentially in raising the resting metabolism and increases the after burn of fats.
Some people go for yoga because it helps in achieving harmony and balance in the body which automatically bring the hormones in balance.
If you are irregular in your workout, you are undermining the increase of BMR and resting metabolism of the body which can only be achieved by regular exercise.
Check Your Psychological Health
PCO is an urban phenomenon and is common in women who are competitors/high achievers/survivors and have high goals in life. This sometimes become stressful in life, as life is not a bed of roses. So we see this problem closely attached to stress levels. Psychological health can be improved by improving the sleeping routines, work-life balance and meditation.
Take some time out for yourself on a daily basis where you can meditate and focus. It will improve your psychological health. In order to get rid of PCOS, psychosocial calmness is very important.
Tuck yourself in bed and turn into a koala, 6-8 hours of peaceful sleep is important as during the night time sleeping, stress hormone level, cortisol, is reduced. ‘Cortisol’ (an emergency hormone) is directly proportional to insulin insensitivity; more cortisol means more stress, and if stress is sustained for very long period of time then it will contribute to the reinforcement of insulin insensitivity in the body. So if the body is not taking proper rest then we are increasing the chances of developing insulin insensitivity which can initiate PCO due to fats deposition and ultimately imbalance in reproductive hormones.