Losing weight with polycystic ovary syndrome (PCOS) can be challenging due to the hormonal imbalances and metabolic issues associated with the condition. However, it is still possible to manage your weight effectively with a combination of lifestyle changes and weight loss medications – that can assist when lifestyle change is insufficient. These medications also assist with insulin resistance that is commonly seen in PCOS
Here are some strategies that may help:
1. Consult with a healthcare professional: It’s important to work with a Doctor who understands both weight management and PCOS. They can help you develop a personalized weight loss plan that takes into account your specific needs and medical history. The doctors at Alevia know how hard you’ve been trying to manage weight and we want you to know that it is possible to achieve a healthy weight! We’re here to make it easier for you to get in control.
2. Eat a balanced diet: Focus on consuming a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Aim to reduce your intake of processed foods, sugary snacks, and refined carbohydrates. Additionally, consider following a low-glycemic index (GI) diet, as it may help stabilize blood sugar levels and reduce insulin resistance commonly associated with PCOS. Controlling hunger and cravings is part of being able to eat a balanced diet (see below).
3. Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls to help you control your serving sizes, and listen to your body’s hunger and fullness cues.
4. Choose nutrient-dense foods: Opt for nutrient-dense foods that provide essential vitamins, minerals, and fiber. These include leafy greens, colourful vegetables, whole grains, lean proteins, and healthy fats like avocados and nuts. These foods can help you feel fuller for longer, reducing the likelihood of overeating.
5. Regular physical activity: Engaging in regular exercise is crucial for weight management and overall health. Incorporate both aerobic exercises (such as walking, jogging, swimming, or cycling) and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with two or more days of strength training Strength training in particular helps with reducing insulin resistance.
6. Get enough sleep: Prioritize good-quality sleep as it plays a vital role in regulating hormones and overall health. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine.
7. Weight Loss Medications: In some cases, Alevia doctors may prescribe medications to manage certain symptoms of PCOS, such as insulin-sensitizing medications and weight loss medications. A particular class of medications known as GLP-1 agonists, are particularly helpful for insulin resistance in PCOS as well as helping to control hunger and cravings.
Remember, losing weight with PCOS can be challenging, but with the right help, it is possible to achieve a healthy body weight. Focus first on healthy lifestyle changes and consult with Alevia should you need a doctor on your side who understands the challenges of living with PCOS and managing weight – there is hope!