PCOS or polycystic ovary syndrome (polycystic ovary syndrome) affects premenopausal women characterized by the emergence of hormonal imbalances. PCOS is an endocrine disorder that causes irregular menstruation, hair growth as in men, and ovaries that have a distinctive appearance when undergoing ultrasound. Apart from irregular menstrual cycles and hormones, many women with PCOS are overweight and find it difficult to lose weight. PCOS is also associated with prediabetes. Losing even 5% to 7% of weight within 6 months can help increase fertility and reduce PCOS symptoms.
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Method 1 of 4: Eating Healthy Food
Step 1. Include protein and produce in every meal
Protein and produce (vegetables and fruits) is an excellent combination for weight loss. Both types of food will provide energy to the body and support weight loss. This is very important for people with PCOS, because they will find it difficult to lose weight.
- Protein is a macronutrient (nutrient needed in large amounts) that is essential for the body. If you eliminate too much protein, weight loss can slow down. Protein is a very important ingredient for all diets, especially for people with PCOS because it can make your efforts to lose weight easier.
- Try to eat at least 46 grams of protein a day. This amount is easily met by having a balanced diet.
- Some foods that contain lean protein include: poultry, seafood, lean beef, pork, beans, lentils, eggs, beans, and low-fat dairy products. Include a variety of these foods every day and every week.
- Vegetables and fruits are rich in minerals, vitamins, antioxidants, and are usually low in calories. Consume foods that contain lots of these nutrients so that the food you consume remains low in calories.
Step 2. Limit consumption of cereals and starches
Carbohydrate intake really needs to be regulated because many women who suffer from PCOS are also insulin resistant. Going on a low-carb diet is discouraged, but try to eat 100% whole grains in moderation. Aim to eat about 3 servings of whole grains a day.
- One serving of cereal is about 28 grams. For example, 1 slice of 100% whole wheat bread is about 28 grams and that's 1 serving.
- 100% whole grains are minimally processed and contain all parts of the seed: the bran, the endosperm, as well as the seed. All of these parts make the cereal whole.
- Whole grains also have more health benefits than processed cereals because they are high in fiber, minerals, vitamins, and antioxidants.
- Some foods such as brown rice, oats, quinoa, 100% whole grain bread or pasta, and barley are examples of 100% whole grains.
Step 3. Avoid sugary drinks and drink 1.9 liters of clear fluids daily
Live a healthy diet and take care of your health by consuming at least 8 glasses or 1.9 liters of clear liquids without sugar such as plain water, iced tea, or water without calories that have been flavored.
- Sugary drinks can make or worsen insulin resistance, which is common for people with PCOS.
- Soda, as well as coffee and sweetened tea are high in calories, which can interfere with weight loss. In addition, PCOS is often accompanied by insulin resistance, so avoid using refined sugar as much as possible.
- Always have a bottle of water available so you can monitor and measure your progress throughout the day.
Step 4. Eat low-calorie foods
PCOS sufferers who want to lose weight should monitor portions, types of food, and the number of calories consumed. Try to reduce your total daily calorie count by about 500 calories a day. It can help you to lose about 0.5 kg per week.
- Reducing 500 calories in a day means reducing about 3,500 calories in a week. This number of calories is approximately equal to 0.5 kg of body weight.
- Don't cut more than 500 calories a day or eat less than 1200 calories a day. If you do this, you will not be consuming enough nutrients.
- If you want to lose a larger amount of weight, don't reduce your calorie intake by a larger amount, but try adding more physical activity to burn more calories.
- Losing 0.5 kg to 1 weight in a week is quite safe. More than that is an act that is unsafe and difficult to defend.
Step 5. Eat healthy snacks
Losing weight when you have PCOS can make you feel hungry between meals. While you should always watch your weight, that doesn't mean you shouldn't eat snacks. Choose snacks with lean protein and fiber. This combination can be both filling and satisfying until it's time for the next meal and snack.
- Be careful when eating snacks! Snacks are a great snack to keep you from starving for more than 4 to 5 hours between meals or as a source of energy before and after a workout. If you feel hungry and your next meal is only an hour or so later, try not to snack and wait until your mealtime arrives.
- Some snack options that are high in protein and fiber include: carrots and hummus, celery and peanut butter, a small apple and a cheese stick, or fruit with a little Greek yogurt.
Method 2 of 4: Increase Physical Activity
Step 1. Do cardio
Some of the hormonal and chemical changes that occur in people with PCOS can make it difficult for them to lose weight. This can be overcome by increasing physical activity to increase metabolism and the body's ability to burn calories.
- Do moderate-intensity aerobic or cardiovascular exercise for at least 30 minutes a day to support your weight loss efforts. Overall, aim to do at least 150 minutes of moderate-intensity cardio a week.
- If possible, increase the amount of time you spend doing cardiovascular activities. The more activities you do, the greater the health benefits you will get.
- Gradually increase your exercise, and start with light intensity exercise, such as walking. As your fitness level improves, increase the intensity or length of exercise time. Increasing your level of exercise slowly is safe and can help prevent injury.
- Try doing a variety of aerobic activities until you find an exercise that you like. You're more likely to survive if you stick to an exercise routine that you enjoy.
- Some cardiovascular exercises you can do include: walking, jogging/running, dancing, cycling, rollerblading, swimming, and hiking.
Step 2. Do strength training
You should do about 25 minutes of strength training, at least 2 days a week for minimum health benefits. The increased muscle mass will help increase the metabolism so that it can help lose weight (which is difficult to achieve) in PCOS patients.
- There is evidence of a strong positive relationship between weight training and improved insulin response and reduced other PCOS symptoms.
- Some of the strength training you can do include weight training, pilates, or weight lifting.
Step 3. Do the exercise with a friend
Research shows that working out with friends can keep you motivated and stick with an exercise routine.
- Working out at the gym with friends can also help pass the time and keep you from getting bored.
- If you don't have a friend or family member to go to the gym with, try joining a group exercise class. You will enjoy the company of some of the other participants in the gym. If you continue to follow these practice classes, you may find someone to make new friends!
Method 3 of 4: Monitoring Your Progress
Step 1. Write down your goal
Writing down realistic, specific goals is a great way to keep yourself motivated and not off track. It's also a great tool to see how much progress you've made!
- Set smaller goals to help you achieve larger long-term goals. It can also reduce the burden you have to think about if you set bigger weight loss goals.
- Purchase a scale or other necessary items to help monitor and track the goals you set.
- Make charts or notes to record the progress you have made. You can record the amount of weight you've lost or the number of days you've managed to go through your meal plan.
Step 2. Purchase a journal
Journals are a great way to relax, pour out your heart, and monitor your progress. You can keep a record of the foods you choose, the amount of weight you've lost, and any efforts you've made. It can also be used to record things related to the life you lived when you had PCOS, the frustrations it caused, and how the condition affected your weight or mood.
- Don't feel pressured to write in a journal every day. It's a good idea to record your weight each time you weigh yourself so you can see how you're progressing.
- Buy a journal that is pleasing to the eye and attractive. This can make you happy and comfortable to open and write the journal.
- You don't have to write multiple pages. If you just want to write a few words, that's fine!
Step 3. Give yourself a gift
When you have achieved one of your goals, reward yourself! A nice little gift can help keep you motivated and give you a boost to keep you determined to reach your ultimate goal.
- Don't use food as a gift. A delicious meal or dinner out of the house can throw you off the track of a healthy diet and can make you gain weight back.
- Choose a gift that you really want or like. You can buy new shoes or clothes.
- Try rewarding yourself with activities that keep you active. For example, by taking rowing practice or playing golf on your favorite course.
- Another great reward is engaging in a calming, relaxing activity. You can get a massage or have a pedicure and manicure treatment.
Step 4. Share your goals with others
A sense of responsibility towards your goals can help keep you from getting off track, especially when you know that someone else is watching.
- Tell a family member, friend, or doctor about your weight loss and diet goals. Ask them to do weekly checkups to help monitor your progress.
- You also have to be responsible to yourself. Some things you can do to keep yourself accountable when you reach your goals include: weighing yourself regularly, keeping a food journal, or checking your insulin levels.
Method 4 of 4: Understanding and Overcoming PCOS
Step 1. Consult a doctor
Your health care provider or obstetrician/gynecologist will most likely be able to provide a diagnosis and are one of the best sources of information. Visit them to review your medical history, your current state of health, and to ask some questions about PCOS.
- Ask for a thorough health check-up and an estimate of the amount of weight you need to lose, and how this might affect your diagnosis.
- Also ask about any changes in medication, dietary supplements or lifestyle your doctor has suggested to help you manage the condition.
- Heredity is the main risk indicator: daughters of women with PCOS have a 50% chance of developing the syndrome. In addition, a family medical history of diabetes can also increase the risk.
- Some of the symptoms experienced by women with PCOS include weight gain, impaired fertility, facial hair growth, and depression.
Step 2. Consult a nutritionist
Some nutritionists have experience with PCOS and weight loss.
- There is a strong correlation between PCOS and increased insulin resistance. A nutritionist can develop a special diet for you or provide a list of foods that can help treat insulin resistance.
- Ask a dietitian about diets for weight loss, which foods you should avoid or eat in larger amounts, and other information about PCOS and diet.
Step 3. Look for various information about PCOS
One of the first steps after you are diagnosed with PCOS is to equip yourself with as much knowledge as you can about the condition. This can be useful so that you can play an active role in your own health.
- Ask your doctor what resources they think are the best. Purchase some of the suggested sources of information to get started.
- Also try to review various reliable sources on the internet for more information. There are many sites dedicated to PCOS, so you can learn a lot of information. Some sites that you can try include: PCOS Nutrition Center, PCOS Foundation and Office Of Women's Health from DHHS.
Step 4. Take all prescribed medications
You may be given a variety of prescription medications to help treat PCOS. Some medications are designed to help you manage insulin resistance, while others are used to correct hormonal imbalances or irregular menstrual cycles.
- Many women with this condition develop insulin resistance, and may be given a drug called metformin to help with weight loss.
- Always keep a list of the types and dosages of all medicines, vitamins/minerals, or herbal supplements you are taking. Providing accurate information to healthcare workers can help them to provide the best care for you.
- Also take note of any side effects or symptoms you may experience when taking these medications. Tell your health care provider about any symptoms you are experiencing.
Step 5. Create a support group
If you wish, you may share your condition with a family member, friend, or coworker. Having the support of others is very useful so that you can continue to undergo a weight loss program in the long term. In addition, it can also help you to overcome the PCOS you are suffering from.
- Seek support from other people who also have PCOS. They must have experienced and overcome the frustration you are currently facing. You can find support groups on various internet forums dedicated to PCOS and weight loss.
- You can also find support groups based on a doctor's referral or internet sites that treat PCOS.
Tips
- Think of diet and PCOS as part of a lifestyle improvement, not a temporary diet. Maybe what you get is not only weight loss, but also increased body energy, decreased levels of depression, improved fertility levels, and decreased insulin resistance.
- Find information and make a list of some ideas that you would like to apply in your daily life. You can make some dietary changes, increase physical activity, or buy some books on PCOS.
- If you want to make some lifestyle changes, start by making 1 or 2 changes at a time. Making small changes is much easier than changing many things at once.
