She Strengthens

Taking Control of PCOS: A Journey to Weight Loss and Wellness

Polycystic Ovary Syndrome (PCOS) is a complex condition that affects more than just your ovaries. It can lead to weight gain, insulin resistance, and hormonal imbalances, making it challenging to manage. However, with the right approach, you can take control of your PCOS and achieve weight loss and overall wellness.

The Impact of PCOS on Weight

PCOS disrupts hormone balance, leading to insulin resistance, which can cause weight gain. Even losing 5-7% of your body weight can significantly improve insulin resistance, androgen issues, irregular periods, and fertility. To better understand how to manage PCOS and weight loss, we spoke to four women who have successfully overcome their PCOS symptoms.

Mira’s Story: Low-Carb and Keto Eating

Mira, 29, turned to a low-carb and keto diet to manage her PCOS. By cutting carbs and sugar, her insulin levels balanced out, and her hormones returned to normal. She lost over 100 pounds, and her periods became regular again. Mira’s advice is to start slow and let your body adjust to eating low-carb.

Casey’s Story: Focus on How You Want to Feel

Casey, 24, focuses on how she wants her body to feel rather than trying to lose weight. She eats nutrient-dense foods, avoids processed foods, and relies on natural supplements like turmeric to limit inflammation. Casey’s approach is to prioritize her overall well-being rather than just focusing on weight loss.

Clare’s Story: PCOS-Specific Nutrition

Clare, 34, is a registered nutritionist who was diagnosed with PCOS. She focuses on eating foods that keep her insulin levels down, including non-starchy vegetables, protein, and healthy fats. Clare’s advice is to adapt your diet to your individual needs and not follow a one-size-fits-all approach.

Aisling’s Story: Lifestyle Change

Aisling, 35, made significant lifestyle changes to manage her PCOS. She cut out gluten, dairy, and processed sugar, and incorporated exercise like Tai Chi and swimming into her routine. Aisling’s advice is to make a whole lifestyle change rather than just focusing on diet or exercise alone.

Pro Tips for Slimming Down with PCOS

1. Eat Protein-Rich Foods: Protein helps you feel full, stabilizes blood sugar, and can lower androgen levels.
2. Make Fat Your Friend: Eating healthy fats can aid weight loss and reduce PCOS symptoms like facial hair and irregular periods.
3. Stock Up on Supplements: Myo-inositol and carnitine can alleviate PCOS symptoms, including weight gain.
4. Watch Those Carbs: Eating fewer carbs can help with weight loss, especially if you have insulin resistance.
5. Fill Up on Fiber: Fiber helps you feel full, scrubs your gut, and lowers insulin resistance.
6. Ditch Processed Foods: Processed foods can lead to obesity and worsen PCOS symptoms.
7. Find Your Mealtime Zen: Mindful eating can help you develop a healthier relationship with food.
8. Get Moving: Regular exercise can shrink your waistline and improve insulin sensitivity.
9. Watch Out for Inflammation: Chronic inflammation can worsen PCOS symptoms; protect yourself by following a diet like the Mediterranean diet.
10. Catch Some Zzz’s: Lack of sleep can lead to weight gain and insulin resistance; aim for 8 hours of sleep each night.

The Lifestyle Lowdown

In addition to diet, lifestyle changes like regular exercise, stress management, and getting enough sleep can increase your chances of success. Remember to always consult with your doctor or nutritionist before making significant changes to your diet or exercise routine. With the right approach, you can take control of your PCOS and achieve weight loss and overall wellness.