6th Feb 2025

4 Tips to Lose Weight With PCOS

Polycystic ovarian syndrome (PCOS) is an endocrine condition affecting hormones. Hormones regulate a variety of body processes that influence weight, including when we feel hungry, how our bodies use food for energy, our stress levels, and many others.

Unfortunately, we don't know much about PCOS and how it makes it difficult to lose weight. Scientists are constantly investigating the origins of PCOS and the best treatment options.

However, even a little weight loss has been proven to promote PCOS treatment.

1. Be Patient As You Advance

Losing weight with PCOS is difficult, but not impossible. You may take longer to lose weight than someone without hormonal issues. While slow progress might be disappointing, living a healthy lifestyle offers long-term benefits that you may not realize.

Even if you don't lose a lot of weight, proper diet and exercise can lower your chances of developing long-term health problems such as diabetes or heart disease.

2. Exercise Frequently

The official guideline is that individuals engage in at least 150 minutes of physical exercise every week, which equates to around 30 minutes per day. Physical activity is beneficial to your overall health and well-being, including weight control.

If it's difficult to exercise more and sit less, consider these suggestions:

• Discover activities you enjoy

Exercise does not have to be a chore, and no single exercise is the "best." Instead, focus on things that you enjoy, such as playing a team sport, running with an audiobook, or trekking with friends on the weekend;

• Develop a routine

Making physical activity a regular part of your routine might help it become a habit rather than a nuisance. Still, don't worry about performing the same exercise every day for the same amount of time - incorporating some flexibility into your schedule helps keep things from becoming monotonous;

• Remember that every little amount counts

Doing 5 or 10 minutes of action is preferable to doing nothing at all. Even if you can't get in your daily prescribed 30 minutes, a little stroll or yoga break is preferable to remaining inactive. Take advantage of every chance to be active;

3. Balance Your Nutrition

There is no universal diet that works for everyone. Instead, specialists recommend that those who want to reduce weight consume more protein, veggies, and healthy fats while limiting sweets and carbohydrates.

Here are some healthy eating suggestions:

• Consume protein and veggies first

Eating protein and vegetables before carbs can help decrease your blood sugar more than carbs alone. Carbohydrates, on their own, can cause blood sugar to increase for a short period of time before dropping, leading to overeating;

• Reduce carbohydrates, but do not eliminate them completely

There is evidence that consuming fewer carbohydrates can help patients with PCOS lose weight and boost their metabolisms. Fortunately, low-carb does not have to equal no-carb. In addition to starting your meals with protein and vegetables, switch to whole-wheat pastas and breads, which are high in dietary fiber and other minerals;

• Find strategies to deal with cravings

Many patients with PCOS have extreme food cravings and struggle with binge eating. Cravings might seem tough to manage, but there are strategies to minimize them. A doctor or therapist can help you develop strategies to manage food cravings and determine what causes them;

4. Don't Limit Calories or Exercise Too Much

Extreme diets and strenuous exercise sessions may appear to be the fastest way to lose weight, especially if you're disappointed with slow progress. However, many "get slim fast" strategies might really do more damage than good.

For starters, limiting your daily calorie intake might put you in danger of nutritional deficiencies, which can have serious ramifications for your overall health. According to research, most people recover weight after significant calorie-cutting, particularly those who return to bad eating habits.

Second, excessive exercise might have harmful repercussions. This study found that exercise without food adjustments did not result in as much weight loss as predicted. Too much exercise can also increase your chance of injury, especially if you push yourself beyond your physical limits. While good food and regular exercise are vital for weight reduction, the gradual and steady approach yields long-term outcomes. 

Furthermore, if your PCOS or weight causes you to feel depressed or anxious, your doctor may urge that you seek mental health treatment. While mental health therapy (such as seeing a therapist or taking antidepressants) does not result in weight reduction, it can help you enhance your general quality of life and cope better with stress.