PCOS & Weight Loss - Challenges & How to Overcome Them

Polycystic Ovary Syndrome is one of the most common hormonal disorders that affects women of reproductive age. They might deal with irregular periods, acne, and excess hair growth. Many even struggle with PCOS weight loss, even after following a strict diet. This happens because PCOS affects your hormones, metabolism, and insulin levels.

Keep reading to know more about why losing weight with PCOS can be difficult and how to tackle it.

Why Does Polycystic Ovary Syndrome Cause Weight Gain?

PCOS generally makes it more difficult for your body to use the hormone insulin, which normally helps convert sugars and starches from foods into energy. This condition is known as insulin resistance and can cause insulin and glucose to build up in your bloodstream.

Elevated insulin levels may contribute to increased androgen production in some individuals with PCOS. So, high androgen levels give rise to symptoms like body hair growth, acne, irregular periods, and mainly weight gain. As the weight gain is triggered by the male hormones, it is typically in the abdomen. So, instead of having a pear shape, women with PCOS are more likely to have an apple shape.

Excess visceral abdominal fat is associated with an increased risk of several metabolic and cardiovascular conditions.

Why is Weight Loss Difficult With PCOS?

PCOS is a hormone disorder that affects up to one in ten women of reproductive age. Many women wonder why, even after following the same routine as others, they can’t lose weight with PCOS. The answer lies in the way PCOS affects the internal processes of your body.

• Slower Metabolic Rate: Some research suggests that women with PCOS might have a slightly lower resting metabolic rate than those without PCOS. This means you might burn fewer calories at rest, and standard calorie calculations might overestimate your requirements.
• Increased Inflammation: PCOS is also related to low-grade chronic inflammation. This can worsen your insulin resistance and interfere with your hormone signalling while promoting fat storage. So, when it comes to polycystic ovaries and weight loss, inflammation affects your body functions internally.
• Appetite Cravings: Hormonal imbalances in PCOS can alter your hunger hormones like leptin and ghrelin. This can give rise to increased hunger and difficulty in feeling full.

Medically Recommended Next Steps for PCOS

If you experience severe symptoms, significant weight changes, or very irregular periods, consult a healthcare professional for personalised advice.

• Focus on balanced meals: Go for protein, fibre-rich foods, and try to cut back on heavily processed food items and added sugars.
• Include strength training: Resistance-based exercise can support metabolism, and it may improve insulin sensitivity over time.
• Prioritise sleep and stress management: Don’t skip sleep and stress management either. Poor sleep and ongoing stress can make hormonal imbalance worse, even if you’re doing everything else right.
• Consider medical treatment: In certain situations, doctors might suggest medications aimed at PCOS symptoms and weight support.
• Get regular health check-ups: PCOS can raise the chances of diabetes, high cholesterol, and high blood pressure, so monitoring matters.

The Best PCOS Weight Loss Diet

There is no one-size-fits-all eating plan for PCOS. So, instead of following restrictive diets, make sure to build sustainable eating habits that can support your hormone balance and stable blood sugar levels.

Here are some dietary habits that may support weight-management efforts in people with PCOS.

1. Prefer Low-Glycaemic Carbohydrates: Low-GI foods can release glucose gradually while reducing insulin spikes. Some of the best options include Foxtail millet, ragi, brown rice, whole wheat chapatti, etc. Make sure to combine carbohydrates with protein and fibre to reduce overall glycaemic influence.
2. Include Protein in Every Meal: Protein may help promote satiety and support appetite management. Some of the best options for this category include lentils and dals, chickpeas, paneer, sprouts, eggs, grilled chicken, and fatty fish.
3. Add Anti-inflammatory Healthy Fats: Chronic low-grade inflammation can lead to hormonal imbalance and ovarian dysfunction. So, include fatty fish, walnuts, flax seeds, chia seeds, and turmeric in your diet.
4. Increase Fibre Intake: Fibre may support healthy digestion and help with blood sugar management as part of a balanced diet. So, add vegetables in every meal, whole legumes, seeds, and low-glycaemic fruits.

These dietary habits can help you with weight loss in PCOS while keeping you healthy from within.

Managing PCOS and maintaining a healthy weight is a gradual process that needs consistency, patience, and the right medical guidance. With lifestyle changes like a balanced diet, regular exercise, and stress management, you can improve your symptoms.

Taking proactive steps today can make a meaningful difference in managing PCOS and its associated health risks.

Reader Information: This article is intended for informational and educational purposes only and should not be considered medical advice, diagnosis, or treatment. PCOS is a complex hormonal condition that can affect weight, metabolism, menstrual health, and overall wellbeing. No single food, diet, drink, exercise, or lifestyle change can directly cause weight loss or treat PCOS. Healthy eating habits, regular physical activity, adequate sleep, stress management, and appropriate medical care may support weight-management efforts and symptom control in some individuals. Results vary based on factors such as hormonal status, insulin resistance, age, overall health, and adherence to lifestyle changes. Always consult a qualified healthcare professional for personalised advice, diagnosis, and treatment of PCOS.