Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. Alongside its various symptoms, one of the most common challenges faced by women with PCOS is managing their weight. Losing weight with PCOS can be more challenging due to hormonal imbalances, insulin resistance, and metabolic issues.
If you’re a busy and stressed-out woman (probably most of us, right?!) adding PCOS into the mix AND managing weight loss can feel like an uphill battle.
However, with the right strategies and support, you can conquer your weight loss goals and reclaim your health. In this blog post, we will explore some different methods for losing weight with PCOS to achieve lasting weight loss and improve overall well-being.
Real Quick! Be sure to download this handy PCOS Symptom Guide here.
Before we dive into this article, I should let you know that the writer (hi, it’s me, Tina!) has PCOS herself. It is considered to be an autoimmune condition and autoimmune disorders usually come in pairs, and I was also diagnosed with Hashimotos Disease in early 2023.
I was officially diagnosed with PCOS in 2016. Although, not a lot changed for me. PCOS can be a blanket diagnosis for basically a hormonal imbalance of some type. Science still really doesn’t know the cause of PCOS and everyone’s experience is a bit different.
For me personally, I had the following:
- Extremely irregular periods. I could go 3-12 months without a period with no real pattern. Super light or super heavy.
- High Testosterone
- Excess Hair Growth on my chin, shoulders, and upper back particularly
- Darkening of the skin in folded areas, particularly my underarms
- Ovarian Cysts (only while having a Mirena IUD)
- Even though I am pretty lean, I still feel I get inflamed quite easily by stressors and hold onto water more than the average person. I also store fat in my abdomen more than anywhere else.
As a fitness coach, I believe my efforts toward a healthy lifestyle helped to keep a lot of my symptoms at bay.
🎙Listen to my podcast episode about my PCOS diagnosis here
Understanding PCOS and Weight Gain: PCOS is characterized by an imbalance of reproductive hormones, leading to the development of small cysts in the ovaries. This hormonal imbalance can result in weight gain and difficulty losing weight due to various factors:
- Insulin resistance: Many women with PCOS experience insulin resistance, which impairs the body’s ability to use insulin effectively. This can lead to weight gain, particularly around the abdomen.
- Elevated androgen levels: PCOS often causes higher levels of androgen hormones, such as testosterone, which can contribute to weight gain, especially in the abdominal area.
- Slow metabolism: PCOS can be associated with a slower metabolic rate, making it more challenging to burn calories efficiently.
Tips for Weight Loss with PCOS:
- Seek Professional Guidance: Consult a healthcare provider who specializes in PCOS management. They can help create a personalized weight loss plan tailored to your specific needs and medical history.
- Focus on a Balanced Diet: Emphasize whole, nutrient-dense foods while limiting processed and sugary items. Incorporate lean proteins, high-fiber carbohydrates, and healthy fats into your meals. Consider reducing your carbohydrate intake and opting for low glycemic index foods to manage insulin levels. Need help with nutrition? Check out my custom online coaching program here.
- Regular Physical Activity: Engage in regular exercise to boost your metabolism, improve insulin sensitivity, and promote weight loss. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises. Start with moderate-intensity activities and gradually increase the duration and intensity as tolerated.
- Portion Control and Mindful Eating: Pay attention to portion sizes and practice mindful eating. Slow down while eating, savor each bite, and listen to your body’s hunger and fullness cues. Avoid skipping meals, as this can lead to overeating later in the day.
- Manage Stress Levels: High levels of stress can worsen PCOS symptoms and contribute to weight gain. Implement stress-reducing techniques like meditation, deep breathing exercises, yoga, or engaging in hobbies that bring you joy.
- Adequate Sleep: Prioritize quality sleep as it plays a crucial role in hormone regulation, appetite control, and overall well-being. Aim for 7-9 hours of uninterrupted sleep each night.
- Stay Hydrated: Drink plenty of water throughout the day to maintain hydration and support your body’s metabolic processes. Avoid sugary beverages that can spike insulin levels.
- Medication and Supplements: In some cases, healthcare providers may prescribe medications or supplements to manage specific PCOS symptoms and aid in weight loss. Consult your healthcare provider for appropriate recommendations.
Losing weight with PCOS requires patience, commitment, and a multifaceted approach. By adopting a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and adequate sleep, you can overcome the challenges posed by PCOS and achieve your weight loss goals. Remember to create a strong support community to help manage your condition. This can include health care providers, a fitness coach, a nutrition coach, friends, family, etc. With determination and perseverance, you can lead a healthier and happier life with PCOS.
Not sure if you have PCOS? Grab this handy symptom guide for reference!
