Firstly, what exactly is Polycystic ovary syndrome?
PCOS includes a set of symptoms due to elevated androgens (male hormones) in females. It is a common condition that affects how a woman’s ovaries work. Signs and symptoms of PCOS include irregular or no menstrual periods, heavy periods, excess body and facial hair, acne, pelvic pain, difficulty getting pregnant, and patches of thick, darker, velvety skin. Unfortunately for women, one of the most common symptoms is weight gain. In fact, 39% of women with PCOS are overweight or obese. So how do you go about battling against your own body to lose weight?
Eat to lower insulin
PCOS can lead to insulin resistance. Insulin resistance then increases production of androgens which in turn can cause weight gain – yes it really sucks! What is needed is a diet that reduces body weight and insulin levels. How do you do this? In fact, even the smallest achievements in weight loss will help to lower insulin resistance in Those with PCOS. Low fat and vegetarian diets can help significantly, as can Paleo and Mediterranean. Low carb diets have also demonstrated that they can decrease insulin resistance petty well. In theory, this should help prevent a rise in androgens that contribute to weight gain in PCOS.
Don’t binge on junk food
The trick here is to not spike your insulin! If you actively reduce foods in your diet that cause spikes in blood sugar you are effectively managing your PCOS. You should be opting for wholegrain sources of carbohydrates over anything with a high GI.
Reduce your consumption of high GI carbs such as bananas, white pasta, white rice, and anything super-processed (including processed meats).
Reduce your consumption of high GI carbs such as bananas, white pasta, white rice, and anything super-processed (including processed meats).
Try not to disrupt your hormones
If you have PCOS then your body has already got its work cut out by trying to balance hormones, you really don’t need any additional factors in your life that could cause more hormonal imbalances, like stress and lack of sleep. Try your best to avoid hormonal disruptors such as stress, alcohol and nutritionally void foods.
Resistance training and exercise
If you have PCOS the idea is to manage your insulin resistance and you can achieve this with exercise, especially resistance training. Increasing your muscle mass means you can better metabolize glucose and can handle carbs better which is a huge benefit to those with PCOS.
Try to complete a mix of weight training with HIIT (high-intensity interval training) and LISS (Low-intensity steady state cardio, like walking). The key point is to make sure whatever exercise you’re doing is not too stressful on the body – because over-exercising is not good for your hormonal balance either.
Having PCOS can sometimes feel like an uphill battle but it doesn’t have to beat you. Eat smart and train smart and you will soon start shaving off the pounds!