How to lose weight fast with PCOS?

Healthful Vitality | 03/05/2022 | How to lose weight fast with polycystic ovary syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a common condition affecting about 7% of the global female population. It is not just about small cysts in the ovaries. More importantly, it is about hormonal imbalances, insulin resistance, reduced fertility, irregular periods, and body weight gain.

To a degree, it is a lifestyle disorder. Thus, it is commonly associated with obesity, increased risk of diabetes, cardiovascular diseases, and much more. It is also characterized by nutritional deficiencies like vitamin D deficit, low omega-3 consumption.

Lifestyle diseases are corrected by lifestyle interventions and not medications. Studies show that even a small reduction in body weight may help reverse the condition. Thus, losing even 5% of body weight may help normalize hormone levels, fertility, and health.

Cut down your carb intake

PCOS shares many traits of diabetes. Thus, the dietary approach toward it will also be similar. First, reduce consumption of fast-absorbing carbs. Reduce total carb intake.

Most women living with PCOS also have insulin resistance. Thus, consume foods that are good for those living with diabetes. Even 12-weeks of low carb and calories diet may help reverse PCOS in many cases. Needless to say, that it will also help lose weight fast.

Increase dietary fiber intake

For women, recommended daily dietary fiber intake is about 25 grams a day. However, it appears that the western diet is relatively deficient in dietary fiber. As a result, most women are consuming only about half of the recommended dietary fiber intake.

One may increase dietary fiber intake by consuming whole grains, fruits, and supplements like psyllium husk.

Dietary fiber improves gastric motility, normalizes appetite, enhances gut microflora. Thus, it helps reduce body weight, normalize levels of hormones.

Switch to moderate consumption of healthy fats

Fats do not essentially cause obesity, but unhealthy fats do. Therefore, stop consuming trans fats and also reduce consumption of vegetable oils. Instead, focus on oils that are rich in omega-3 fatty acids like olive oil. Get more fats from seafood, avocado, seeds, and nuts.

Studies show that many vegetable oils are rich in linoleic acids (do not confuse it with healthy alpha-linolenic acid), which is often the cause of obesity and inflammation. Therefore, cutting down the consumption of linoleic acids is a better way of losing body weight fast.

Consume foods rich in probiotics

Humans have consumed fermented foods for ages. They realized that such foods are good for gut health, metabolic health, and weight loss. However, they did not know how they worked.

However, modern science shows that foods like kimchi, yogurt, or kefir are rich in beneficial bacteria. These microorganisms may boost immunity and help reduce body weight.

Fight stress and anxiety

Females are more prone to anxiety. They are also more likely to engage in binge eating to counter stress and anxiety. This ultimately causes weight gain and leads to PCOS. Thus, managing mood swings is critical for weight loss in PCOS.

Instead of food, consider exercise, yoga, mindfulness, and practicing hobbies to manage stress and anxiety. Even increasing social interaction may help counter these mood disorders and lose bodyweight.

To conclude, PCOS is a common problem among females of childbearing age. It is a lifestyle disorder to be corrected through weight loss and other natural interventions.