PCOS and Weight Loss: What to Know.
Polycystic ovary syndrome (PCOS) is a hormonal disorder commonly diagnosed in women of childbearing age. Although PCOS isn’t outwardly visible, it can significantly impact the physical and emotional health of many women.
Managing weight with PCOS can be particularly challenging, especially due to hormonal imbalances. It’s a common complaint that losing weight becomes difficult with PCOS. However, this doesn’t mean that weight loss is impossible.
We are providing you with all the necessary information on how to lose weight with PCOS. With the right knowledge and guidance, you can tackle this challenge and improve your health.
While the exact cause of PCOS remains unclear, genetics, insulin resistance, and inflammation are believed to be key factors.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is characterized by an imbalance in hormones, including:
Androgens: Often referred to as “male hormones,” both men and women produce them. People with PCOS typically have an excess of androgens like testosterone.
Insulin: Many women with PCOS have insulin resistance, meaning their cells don’t respond effectively to insulin. This leads to high insulin levels in the blood, which can stimulate the ovaries to produce more androgens, exacerbating hormonal imbalances.
Estrogens: While estrogen levels can vary in PCOS, some women may have more estrogen than progesterone due to irregular ovulation.
Progesterone: Women with PCOS often have low levels of progesterone, as irregular ovulation leads to fewer cycles where progesterone is produced after ovulation.
The term “polycystic” in polycystic ovary syndrome refers to the development of multiple cysts on a woman’s ovaries. These result from follicles in the ovaries that fail to release eggs regularly because of these hormone imbalances.
Other symptoms of PCOS can include:
Irregular menstrual cycles
Heavy or long periods
Excess hair growth (hirsutism)
Skin changes and acne
Higher body mass index (BMI), obesity, and difficulty losing weight
Infertility or trouble getting pregnant
Unfortunately, PCOS can also lead to a higher risk of developing obesity-related health conditions like type 2 diabetes and cardiovascular disease.
While the exact cause of PCOS remains unclear, genetics, insulin resistance, and inflammation are believed to be key factors.
Managing PCOS typically involves a combination of lifestyle changes, medications to regulate hormones, and sometimes, fertility treatments for those trying to conceive.
Can You Lose Weight with PCOS?
Due to hormonal imbalances and other metabolic issues, many women in India with PCOS find it very challenging to lose weight. If this resonates with you, we want to acknowledge how frustrating it can be.
The good news is that weight loss with PCOS is absolutely possible with a comprehensive approach. Adopting a lifestyle with regular physical activity and a nutrient-rich diet can be particularly beneficial. Plus, these habits are invaluable for your overall wellness.
Additionally, some women with PCOS may benefit from medications or supplements prescribed by their healthcare provider to help manage symptoms and support weight loss.
While losing weight with PCOS may require patience and persistence, it can significantly improve your symptoms and overall health outcomes. Consult a healthcare provider or dietitian specializing in PCOS management and women’s health for personalized treatment options.
Why Does PCOS Cause Weight Gain?
The body is a complex system, and several interconnected mechanisms can make it harder to lose weight when you have PCOS, especially in the Indian context.
First, insulin resistance is common in PCOS. To understand what this means, let’s start by breaking down how insulin is supposed to work. When you eat, your body digests carbohydrates into sugar (glucose) molecules that travel to your bloodstream. In response, your pancreas releases insulin, which helps glucose get into your cells to be used for energy.
In insulin resistance, however, cells don’t respond as well to insulin, and sugar is left in your blood, resulting in prolonged high blood sugar levels. The pancreas continues to attempt to produce more insulin, resulting in high levels of insulin in your blood.
Insulin resistance can promote fat storage, particularly around the abdomen, and make it harder for your body to use stored fat for energy. High insulin levels can also stimulate your ovaries to produce more androgens, further disrupting hormonal balance and promoting weight gain.
In addition, the hormonal imbalances in PCOS (high levels of androgens and lower levels of female hormones) can influence metabolism in a way that encourages more fat accumulation.
Finally, having irregular periods and associated hormone fluctuations can trigger cravings for calorie-dense foods and cause trouble managing appetite.
Understanding these mechanisms can help in managing PCOS more effectively.
What’s the Best PCOS Diet?
Good nutrition is essential for managing PCOS and overall health in India.
There’s no “perfect” diet or macronutrient makeup for PCOS management. A dietary pattern that prioritizes minimally processed and whole foods — and avoids ultra-processed foods — is the best way to get a variety of essential nutrients. Prioritizing these foods also helps support healthy blood sugar regulation, hormonal balance, and weight management.
Add these foods to your plate to help manage your PCOS:
Non-starchy vegetables: Incorporating plenty of leafy greens, broccoli, tomatoes, mushrooms, and bell peppers can provide essential vitamins, minerals, and fiber. This will keep you full while keeping your calorie and carb intake in check.
Complex carbohydrates: Fiber helps promote satiety and prevent spikes in blood sugar levels. Great sources include high-fiber whole grains, legumes (beans, peas, and lentils), and sweet potatoes.
Lean proteins: Protein from lean sources like poultry, fish, tofu, tempeh, and beans can help you manage your appetite and preserve lean muscle mass.
Healthy fats: Get healthy unsaturated fats — which can benefit hormone production — from foods like avocados, nuts, seeds, hummus, and olive oil.
Antioxidants: Antioxidants help protect your cells from stress, inflammation, and damage that can cause disease. Choose a variety of colorful berries, fatty fish, turmeric, dark chocolate, and green tea.
As for foods to avoid with PCOS, ultra-processed foods tend to be high in saturated fat, sodium, and/or added sugar. They’re also usually low in fiber, vitamins, minerals, and antioxidants.
Examples of ultra-processed foods include:
Pastries, cookies, and donuts
Candy
Soda
Fruit juice
Energy and sports drinks
Packaged snacks and cereals made with refined white flour
White bread, white rice, and pasta made with refined white flour
Processed meats, like bacon and hot dogs
One meal or day of ultra-processed foods won’t make or break your health. However, eating these foods frequently can promote inflammation, hormonal imbalance, and weight gain. Additionally, you should limit saturated fat, which primarily comes from animal-derived sources.
Researchers recommend eating smaller meals throughout the day to help manage your appetite and blood sugar levels. If you have obesity, your healthcare provider may recommend a calorie deficit to help promote weight loss. Usually, you’ll eat around 500-750 calories less than you need to maintain your current weight.
For personalized guidance on creating a PCOS diet plan, meet with a registered dietitian or medical provider knowledgeable in PCOS management and healthy weight loss.
Other Ways to Lose Weight When You Have PCOS
To manage PCOS-related weight gain effectively in the Indian context, focus on simple, everyday lifestyle habits.
For those dealing with obesity, the primary approach is usually lifestyle modification. If insulin resistance is a concern, your healthcare provider might recommend medication, often metformin.
Studies indicate that Indian women with PCOS who reach a healthy weight through lifestyle changes experience a better quality of life and fewer health issues related to PCOS
More Movement
Nutrition and physical activity are essential for overall health and weight management, whether or not PCOS is involved. Exercise can also enhance insulin sensitivity and lower the risk of health issues associated with PCOS, such as heart disease and diabetes.
Experts recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.
To achieve your fitness goals, mix activities you enjoy, like walking, jogging, swimming, cycling, playing badminton, or joining a high-intensity group fitness class.
Strength training exercises can include weightlifting, using resistance bands, or doing bodyweight exercises to build lean muscle mass, boost metabolism, and support weight management.
If you’re new to exercise, start slowly and listen to your body as you gradually increase the intensity or duration of your workouts. Exercising with a friend or group can make it more enjoyable and motivating.
Hydration
Water is crucial for health, especially in managing PCOS. Staying well-hydrated helps regulate hormone levels, supports metabolism, and aids in maintaining a healthy weight. It can also alleviate symptoms like fatigue and bloating, and help your body flush out waste, digest fat, and reduce inflammation.
Additionally, staying hydrated can help control your appetite and prevent overeating, particularly if you drink water before or during meals and snacks.
Incorporate plenty of water-rich fruits and vegetables like watermelon, cucumber, and oranges into your diet, along with regular water intake, to meet your daily hydration needs. If you get bored of plain water, try substituting with plain soda, herbal teas, or water infused with lemon or cucumber slices occasionally.
Better Sleep
Sleep is crucial for your body to rest, repair, and recharge. Getting enough sleep is essential for healthy hormone regulation, metabolism, weight management, and overall health.
Sleep deprivation, on the other hand, is linked to unintentional weight gain. It can also disrupt hormones, particularly those involved in appetite, stress response, and insulin sensitivity. Plus, poor sleep can make you feel terrible, exacerbating fatigue, mood swings, and cravings.
Experts recommend adults get seven to nine hours of quality sleep per night. If this seems challenging, here are some tips to help improve your sleep:
Follow a regular sleep-wake schedule.
Adopt a relaxing bedtime routine you can look forward to.
Create a sleep-promoting bedroom with comfy PJs, breathable bedding, and white noise if needed.
Avoid using screens close to bedtime, as the blue light can disrupt melatonin production and make it harder to fall asleep.
If you think you have sleep apnea, consult your healthcare provider.
Weight Loss Medications
If your extra weight isn’t budging with healthy lifestyle habits alone, you may find it helpful to talk to your healthcare provider about weight loss medications.
Weight loss medications work by either reducing appetite, blocking the absorption of certain nutrients, or increasing energy expenditure (calories burned). They’re intended to be used alongside healthy habits, like a nutrient-rich diet and increased daily movement.
Some of the most widely used and effective weight loss medications include:
Metformin: Metformin helps with weight loss by reducing insulin resistance, improving glycemic control, and decreasing appetite. It’s especially helpful for people with conditions like PCOS or type 2 diabetes. This is often slow and has more side effects.
GLP-1 receptor agonists: These medications mimic the action of GLP-1, a hormone naturally produced in your intestines in response to food intake. GLP-1 helps regulate blood sugar by stimulating insulin secretion, slowing digestion, and suppressing glucagon secretion. GLP-1 medications can help reduce hunger and promote weight loss.
Doctors on our platform can determine if you’re a good candidate for weight loss medications.
Losing Weight with PCOS: One Step at a Time
Dealing with PCOS weight gain can be challenging, but with a holistic approach to healthy habits, you can take charge of your health and well-being.
If you’re living with PCOS and finding it tough to lose weight, remember:
You’re not alone. Millions of women in India live with PCOS and face similar challenges. If you’re struggling with weight loss due to PCOS, know that you’re not alone, and it’s not your fault.
There are options. PCOS may present hurdles, but that doesn’t mean you’re powerless. Adopting healthy lifestyle habits, and in some cases, using weight loss medications, can be very effective.
It’s about more than weight loss. The habits that support healthy weight management with PCOS also contribute to your overall wellness. A combination of good nutrition, regular exercise, and adequate sleep will benefit your long-term health.
