Living with PCOS is no picnic.
Patients are faced with navigating the manifestation of many diverse symptoms, including weight gain and difficulty losing weight. What’s even more cruel is that putting on that extra weight may lead to other conditions and complications, making it more important than ever to watch your weight.
Problem is, PCOS seems to actively work against us and hold onto that stubborn excess weight and belly fat despite it being completely against our best interests. It’s completely unfair and can be emotionally exhausting.
We get it and you are not alone. That’s why we’re breaking down PCOS today, providing info on what PCOS is, how to approach weight loss while living with PCOS, and how it may improve your health and well-being.
Read on for everything you need to know about PCOS and weight loss!
Polycystic Ovary Syndrome (PCOS) Overview
So, what exactly is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that causes the ovaries to produce an abnormal amount of androgens. Androgens, which are sometimes referred to as “male hormones,” are normally produced in females in modest quantities, but PCOS causes the ovaries to produce too much, leading to various symptoms and complications.
Symptoms
Individuals with PCOS may experience any of many diverse symptoms, including:
- Irregular menstrual cycles
- Excessive hair growth (hirsutism)
- Ovarian cysts
- Acne or oily skin
- Weight gain
- Difficulty losing weight
- Insulin resistance
- Mood swings
- Fatigue
- Fertility challenges
- Infertility
The tricky thing about PCOS is that an individual with PCOS may manifest all of the above symptoms, one or some of these symptoms, or possibly none of these symptoms. People who manifest no symptoms may have been born with PCOS, but they may never know so long as symptoms do not arise.
Causes
The medical community is not entirely sure why PCOS is a thing. Doctors believe a combination of genetic and environmental factors play a role, as patients are born with PCOS but do not receive a diagnosis until symptoms manifest. This often occurs for the first time during puberty.
Insulin resistance is the most characteristic symptom of PCOS patients, as it is the prime impetus for many of the problems associated with the disorder. Basically, the body becomes less responsive to insulin, leading to increased insulin production that, in turn, stimulates the ovaries to produce more androgens.
And that’s what makes just about everything else become complicated as a result. It all boils down to insulin resistance and those pesky androgens.
Treatments
There are many diverse symptoms associated with PCOS, but not all of them will manifest in each diagnosed patient. For that reason, treatment plans are equally diverse and designed to address the symptoms in which each individual is experiencing.
Common treatment plans include:
- Lifestyle Modifications: Including eating a healthy diet and getting regular exercise
- Medications: Including birth control pills to regulate menstrual cycles and control androgen levels, anti-androgen medications to address symptoms like acne and hirsutism, and/or Metformin to manage insulin resistance
- Fertility Treatments: Including fertility medications and/or assisted reproductive technologies like in vitro fertilization (IVF)
- Psychotherapy: Including medications and talk therapy to help a person cope with the emotional and mental toll of living with PCOS
PCOS patients may receive treatment to make living with the condition more manageable, but there is no cure for PCOS.
PCOS and Weight Loss
Losing weight with PCOS is tricky due to the body’s insulin resistance.
Because the body is now ramping up insulin production to compensate, it’s also promoting fat storage, often around the abdomen in the form of stubborn belly fat and weight gain, leaving the patient with an uphill battle to maintain a healthy weight.
Prioritizing weight loss is, however, a worthy pursuit. According to the Expert Review of Endocrinology & Metabolism, “weight loss is associated with improved metabolic, endocrine, reproductive, cardiovascular and psychological features in overweight and obese women with PCOS.”
So, losing weight, even if just a little bit, can have a profound effect.
How to Achieve Effective and Healthy PCOS Weight Loss in 1 Month
No one should go into a one-month weight loss program expecting miracles, but you can lose some weight in a one-month period. That alone holds the potential to lessen PCOS symptoms and improve your overall quality of life.
Regular exercise helps immensely. According to Advances in Experimental Medicine and Biology, approximately 150 minutes of moderate-intensity cardio or strength training can be immensely beneficial.
Your diet will be the most fundamental lifestyle intervention to assist in a weight loss effort. The best diet for PCOS weight loss includes nutrient-dense foods like lean proteins, complex carbs, and healthy fats. Practicing proper portion control plays a significant role too in determining the overall success of your PCOS weight loss in 1 month plan.
Choosing the right foods is important when planning a PCOS diet for weight loss, but avoiding poor dietary choices can be equally important. Processed foods, added sugars, and refined carbs are on the no-no list, as these cause blood sugar spikes that could negatively impact your metabolism and exacerbate PCOS symptoms.
Stick to healthy whole foods, avoid junk, drink lots of water, and get plenty of rest.
Supplements for PCOS and Weight Loss
Prescription meds may work well in your tailor-made PCOS treatment plan, but your doctor may determine that you need supplements to lose weight with PCOS instead of, or in addition to, what you’re already taking.
The most common PCOS diet supplements include:
- Inositol: To improve insulin sensitivity and regulate menstrual cycles.
- Omega-3 Fatty Acids: For anti-inflammatory effects and metabolic health.
- Vitamin D: To address Vitamin D deficiencies, which are common in PCOS patients.
- Chromium: To assist in insulin sensitivity and glucose metabolism.
- N-Acetyl Cysteine (NAC): For potential positive effects on insulin resistance and hormonal balance.
Don’t flock to the supplement store and scoop these up right away though. Discuss the prospect of taking PCOS supplements thoroughly with your doctor before you stock your pantry.
What is PCOS Belly?
Unfortunately, an unattractive term has emerged in the PCOS community referring to the specific nature of weight gain. It’s called “PCOS belly” and it’s exactly what it sounds like.
Most people are not pleased to develop a PCOS belly, but it’s par for the course in many PCOS cases. Luckily, the lifestyle interventions mentioned above, including practicing proper nutrition, exercising regularly, and otherwise developing healthy habits, often lessen the severity of PCOS belly and assist in weight loss efforts.
Are You Wondering If You Should Take Weight Loss Pills for PCOS?
Losing weight with polycystic ovaries may seem impossible at times, so it’s tempting to reach for weight loss pills and supplements. They’re not necessarily on the “no fly list,” but there are pros and cons associated with weight loss pills for PCOS that should be carefully considered first.
On the upside, PCOS weight loss medications can be effective. Doctors may prescribe certain medicine to enhance the results a patient is able to achieve through other lifestyle interventions.
On the other hand, weight loss meds for PCOS, like all prescription medicine, feature a laundry list of side effects. Additionally, weight loss PCOS medication rarely serves as a panacea, and the patient will need to pair the medication with healthy habits to get their best chance at getting the results they’re seeking.
Overall, the decision to take PCOS meds to lose weight is a highly personal decision that should be thoroughly discussed with your doctor.
Is Losing Weight the Best Solution?
There are many ways to approach PCOS management, but focusing on losing excess weight is among the most effective solutions for managing symptoms.
At this time, studies show that “lifestyle interventions including diet and exercise” are viable “for short-term management of obesity in PCOS with varying success rates,” but further research is required to firmly establish the link between weight management and PCOS symptoms.
The outlook is quite favorable though, making weight loss and weight maintenance a worthy endeavor for PCOS patients.
How to Avoid Getting Polycystic Ovary Syndrome (PCOS) in the First Place
Most people with Polycystic Ovary Syndrome are born with the condition, but many are unaware they have it until symptoms manifest. This usually happens during puberty, but it may happen before or after as well.
Since there is no cure for PCOS, there is technically no true way to prevent getting it. However, adopting and maintaining a healthy lifestyle should stave off the negative effects of the condition and allow individuals living with PCOS to enjoy a generally unencumbered lifestyle.
What is a Healthy Amount of Weight to Lose?
How much weight you should lose depends on a variety of personal factors.
Generally speaking, however, shedding between 5% to 10% of your starting body weight should result in positive changes in your PCOS symptoms and overall quality of life. It’s recommended not to lose more than 2 pounds per week.
That may seem small, however, considering PCOS weight loss journeys are generally more arduous than other weight loss journeys, losing 1 or 2 pounds is a feat in and of itself.
Is 1 Month a Healthy Time Period to Effectively Shed Fat to Help with Your PCOS?
No one should expect to make a complete turnaround in only one month, but it’s a fantastic start and definitely enough time to see some positive effects from your hard work.
Remember— lifestyle interventions and healthy habits are not meant to fix your symptoms for the short-term before you head right back down the path of junk food and binge watching your favorite series.
Adopting a healthy lifestyle is meant for the long haul. Truly changing your habits and embracing a healthy diet and exercise routine will work wonders for your overall health, well-being, and quality of life.
And it doesn’t mean you can’t occasionally grab your favorite snacks and stream your favorite shows for an all-day marathon. Everything in moderation, right?
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