How I Lost Weight with PCOS

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Many people with PCOS (Polycystic Ovary Syndrome) find it hard to lose weight due to insulin resistance, a condition in which the body can’t efficiently utilize insulin, which increases insulin production. This can cause weight gain, especially around the belly. Losing weight with PCOS can be tough, but it is possible.

While studying PCOS, I talked to several patients who were living healthy lives with PCOS. One of them was a woman named Laura. In the beginning, she was quite overweight due to her PCOS. However, she made important changes to her diet and lifestyle by choosing healthier foods and exercising regularly. Now, she has a normal figure that she is proud of.

How I Lost Weight with PCOS:

Laura shared with me all the tips she used to lose weight. At the beginning of her PCOS journey, her weight was around 110 kg, and she was very upset about it. She decided that she would lose weight. Then, she started research on PCOS and studied several books. You know what? She lost 28 kg in 8 months without using any medication. She only focuses on her diet and exercise.

The first tip she gave me was not to panic. The process takes time, but the results are amazing. I have collected all the information from Laura. Let’s discuss the food to eat and avoid in PCOS for weight loss.

Best Food for Losing Weight with PCOS:

Low Carb Meal:

Low-carb meals are very helpful for weight loss because they help control blood sugar and insulin levels. If you will consume less carbohydrates then your fat-burning rate will increase. Low-carb meals include:

Lean protein like chicken breasts, fish & eggs
Spinach, kale & lettuce
Broccoli & Cauliflower
Zucchini (best alternative for noodles)
Strawberries, Blueberries, Raspberries

If you crave something yummy and low-carb, then Grilled Chicken Salad is the best option. The ingredients of this salad are Grilled chicken breast, broccoli, avocado slices, olive oil, lemon juice, and a sprinkle of nuts.

This salad is very tasty and rich in protein while being low in carbs.

High Protein Food & Healthy Fats:

High-protein food and healthy fats will increase your metabolic rate, which helps a lot with weight loss and also provides muscle strength. Protein has a high thermic effect, which causes your body to burn more calories. High-protein food also reduces your appetite, and healthy fats are essential for the production of hormones that regulate metabolism.

The thermic effect of protein is as high as 20-30%, whereas it’s about 5-10% for carbohydrates and 0-3% for fats.

High protein food and healthy fat options are:

Salmons, Tuna & Shrimps
Greek Yogurt
Chickpeas, Lentils, Black Beans
Soybeans
Egg Whites
Olive Oil
Avocado (High in monounsaturated fats, which are good for heart health)
Almonds, Walnuts, and Pistachios
Chia Seeds and Flaxseeds (High in omega-3 fatty acids, which can reduce inflammation)

Also, increase your fiber intake which also stabilizes your blood sugar level. Whole grains like oats and brown rice are rich in fiber.

Food to Avoid for Losing Weight with PCOS:

You should avoid the following items for losing weight with PCOS:

Sugary Foods and Drinks
Pastries and Baked Items
Fast Food
Dairy Products like Full-Fat Milk and Cheese (for some people). Some women with PCOS find that dairy can increase inflammation or worsen symptoms. If you notice symptoms getting worse after consuming dairy items, then consider reducing it.
Limit the use of Caffeine
Beer, Wine, and Spirits
Also avoid Frozen Meals because many are high in sodium and preservatives, which can be harmful

Good Sleep:

Good sleep is very important for losing weight with PCOS because it keeps your hormones balanced. Poor sleep can disrupt hormones like cortisol (stress hormone), insulin, and ghrelin (hunger hormone). This can lead to more cravings and make it harder to lose weight.

7-9 Hours of Sleep is very necessary. Make sure you get enough sleep each night to help your body recover and function well.

Regular Exercise:

Add exercise to your daily routine. Exercise helps to improve insulin sensitivity. It doesn’t only mean heavy weight lifting; you should do exercises that match your willpower. Cardio exercises are great for heart issues, which include walking, jogging, cycling, and swimming.

You can also opt for Yoga, which helps to reduce stress and relax your body.

Also, try to join a gym and hire a good trainer who can guide you on what exercises to do and how to perform them effectively. Laura joined a gym and did a few exercises, and according to her, this helped her a lot to lose weight faster.

Stay Hydrated:

Hydration is the key to losing weight. Drinking enough water helps with digestion and keeps you feeling full, which can prevent overeating. Drink at least 8 glasses of water daily. Also, utilize water-rich foods like cucumber and watermelon.

By following the above diet plan, Laura lost 28 kg with PCOS, and If you follow this, then you can also lose weight with PCOS in a few months. Just be relaxed and make good changes in your diet, then you can do everything.