PCOS and Weight Gain: Tips for Losing Weight and Getting in Shape
The most common symptom of PCOS is abnormal weight gain in a very short span of time and difficulty losing weight. This happens because the hormonal levels in women with PCOS go for a toss which leads to increased insulin resistance and elevated levels of male hormones in a woman’s body.
When Insulin resistance increases, the body starts storing more fat, particularly in the abdominal area. High levels of male hormones can also contribute to weight gain, as they can lead to increased muscle mass and decreased fat metabolism. In addition, women with PCOS have also reported an increase in appetite and cravings for high-carbohydrate and high-sugar foods which further aggravates weight gain.
While losing weight with PCOS can be challenging, it is certainly not impossible. Here are 6 tested lifestyle and diet tips that can help women with PCOS lose weight naturally.
Eat protein rich food
Gorging on a protein rich meal can greatly help women with PCOs lose those extra body fat as it keeps them full for long and curbs hunger. It also helps maintain muscle mass, thereby fostering healthy weight loss. Some of the protein-rich foods that can be easily included in the PCOS weight loss diet are skinless chicken breast, fish like salmon and tuna, lentils, beans, peas, and tofu.
Include lots of fiber
Fiber slows down the digestion of carbohydrates, which can help regulate blood sugar levels and prevent spikes in insulin. Having a salad bowl of fiber-rich vegetables like broccoli, cauliflower, bell peppers, carrots, cucumber, green leafy vegetables like spinach and kale, and beans like chickpeas can help you meet the daily fiber requirement and makes up for an effective best diet for PCOS weight loss. Fruits rich in fiber like orange, apple, and pear can be consumed raw as mid-morning snacks to keep you feeling full yet help lose weight.
Reduce carbohydrate intake
Carb-dense foods are high in calories and are known to increase blood sugar levels. Hence, it is best to limit the consumption of carbohydrate rich foods like rice, bread, potatoes, and cookies. Instead, you can replace them with healthier alternatives like millets and breads made from whole grains and millets.
Say no to processed food
The calories present in processed foods are exceptionally high while the nutritional value of processed foods are damn low. It is also possible to consume a lot of calories from processed foods like foods and fries without feeling full, which can lead to weight gain. Even while choosing PCOS weight loss supplements, it is highly recommended to check the “Ingredients'' listed in the packaging to check for words like Added Sugars, Fructose, and Sucrose as sugar is another major culprit that prevents women with PCOS from losing weight. Should you see such names, say a big “No” to those supplements and instead choose Solvve, India’s most delicious PCOS weight loss drink.
Exercise regularly can help improve insulin sensitivity and metabolic function, which can lead to weight loss. Women with PCOS experience weight gain due to hormonal imbalance and hence the results might take longer than usual. Hence, it is crucial that you choose an exercise that you really enjoy doing and stick to it. Some exercises that you can include in your daily routine are brisk walking, jogging, cycling, or swimming. You can also consider adding strength training to your routine to keep losing calories throughout the day.
Along with the above mentioned steps, women suffering from PCOS can also take doctor-approved PCOS supplements like SOLVVE to speed up the weight loss journey. Solvve is made with an elite blend of Myo and D-Chiro Inositol in the ratio of 40:1 and is proven to improve insulin sensitivity and thereby aiding in weight loss. Herbs like shatavari, ashoka, gokhra, turmeric, and pepper also help in managing weight and other PCOS symptoms like irregular periods, acne, cramps etc.