I’ve been asked too many times that how I am loosing weight with PCOS and I have one word – CONSISTENCY whether it related to my lifestyle, eating habits or my approach to life generally. It’s obviously not easy, I struggle every day but while being on this journey I’ve also discovered so many things when it comes to my life.
So before you want to know how I am loosing weight with PCOS, let’s take a basic insight into what PCOS actually is and why is it so hard to lose weight if you have it.
WHAT IS PCOS + SYMPTOMS
“PCOS is really a syndrome because it’s not just one disease. It’s a constellation of symptoms,” says Rekha B. Kumar, MD, MS, an endocrinologist who specializes in weight and metabolism at New York-Presbyterian Hospital.
And because PCOS affects many hormones (example: estrogen) that are responsible for a variety of bodily functions, women with PCOS may also find it hard to become pregnant. PCOS is actually the leading cause of infertility in women because the condition may cause women to stop ovulating.
As for the symptoms:
- irregular periods
- experiencing ovulatory dysfunction
- showing signs of hyperandrogenism (may include acne, seborrhea (inflamed skin), hair loss on the scalp, increased body or facial hair, and infrequent or absent menstruation.
- developing cysts in the ovaries
WHY IS SO HARD TO LOSE WEIGHT WITH PCOS
- imbalanced diet
- irregulating hormones disturbing your eating, craving and hunger pattern
- your body is in a permanent fat storage mode
CONSISTENT EXERCISE ROUTINE
I follow a stabilized workout routine to reduce my blood sugar levels every alternate day for 60 minutes. So I incorporate cardio and strength training into my routine, alternating days between walking, running, or lifting weights. I even do yoga to manage my stress. And I personally think that it’s working, I feel lighter and less rounder now.
COUNTER INSULIN RESISTANCE WITH HEALTHY EATING
The main cause of PCOs has to do with insulin resistance. Our body is unable to process and break down carbohydrates normally and therefore interfere with our weight and fat storage. Insulin is the hormone that tells your body to store glucose as fat. The higher your insulin levels, the more body fat you’re likely to accumulate independent of your caloric intake.
So I eat high fiber foods like cauliflower, broccoli, oats, almonds, beans and lentils.
MANAGE YOUR CORTISOL LEVELS
Simply put, Cortisol is the stress hormone and we all know what stress can actually to do our minds and bodies. If you break it down scientifically, “Cortisol is produced by the adrenal glands in response to a stressor and from a biochemical perspective our bodies care little whether that stress is caused by a tiger chasing you or is based on the psychological demands of a normal busy life.”
As per my personal research, this steroid has a grave effect on our bodies, particular excess fat around the tummy. So how do you manage stress?
- have fun
- eat healthy
- laugh as much as you can
- get a pet
- maintain healthy relationships
- live life
Learn how to reduce your stress levels here
BREAKUP WITH SUGAR
Anything in high fructose from confections to fruits and dairy will sky rocket fat storage in your body so you will have to be mindful about what you take in. High glucose or fructose in combination with cortisol can wreak more havoc so watch what you are eating. Eat natural sugar though but that also in moderation, like Khajoor.
LIMIT CARBS & EAT PROTEINS
Eat your carbs wisely and stock up on fish, chicken and eggs to get all the right nutrients in your body. Don’t eat “not enough” but eat all the right things. You can Google and see the list of items you can eat for a healthy weight loss.