![]() Make sure to include weight training exercises into your routine twice a week is a good start. Good old low-intensity cardio DOES work don’t disregard it for the more popular HIIT. If you have been exercising and still holding on to weight, try cutting back. You want to match your exercise levels to your basal metabolic rate or resting energy expenditure. ![]() Instead, learn to exercise correctly for PCOS weight loss. Working out vigorously for 2-3 hours every day, while eating very few calories, will do you no help. To keep hormones balanced – be GENTLE on your body. Over-exercising and under-eating puts your body under stress and is detrimental to your weight loss goals. Regular high intensity workouts with calorie restriction will also reduce your metabolism. It’ll make your body hold on to weight, increase cortisol levels and aid insulin resistance. Don’t wrongly assume that exercising all day will help you lose a lot of weight faster. You may think that the best way to achieve PCOS weight loss is to start exercising. It greatly helps improve insulin sensitivity too. It may overcome adaption to the ‘weight reduced state’ by repeated rapid improvements in metabolic control with each spell of energy restriction. Studies find that intermittent fasting (where you restrict calories for a limited period) is an easier approach to follow than continuous energy restriction. We want to stress on this over and over – stick to three meals a day at the most, and aim for a 10-12 hour fasting period between dinner and breakfast. We all have been fed a lot of bullshit when we were told to eat 5-6 meals a day. Strategies to reduce appetite are even more important for PCOS patients, as studies indicate their levels of the “hunger hormone” ghrelin are dysregulated ( 11). That’s why low carb diets can work well for fat loss when not counting calories. Reducing carbs tends to equal a higher protein intake, shown to keep you feeling full for longer and reduce total calories consumed through the day ( 9, 10). ![]() Whichever diet or eating pattern helps you to successfully lose weight and lower insulin will have the best possible outcomes.Īssuming you have been unsuccessful following a low-fat diet (which can work), here are several alternatives: Low Carb DietsĪ low carb diet is an eating pattern where carbs make up roughly 30% or less of your energy intake.īy comparison, the average American diet is around 60% carbs or more than 300 grams per day. This worsens PCOS in a viscous cycle ( 7, 8). That’s why PCOS dramatically increases risk of type 2 diabetes and other metabolic health conditions ( 5, 6).Īdditionally, high insulin levels appear to upset regulation of the sex hormones. This is because PCOS coupled with weight gain drives insulin resistance. How to Build a Supplement Stack for Losing Weight The most effective eating pattern for PCOS is one that promotes weight loss and reduces levels of the hormone insulin ( 3, 4). Now there are a few basic things to understand before you start using our calculators: PCOS and Diet: Insulin and Weight Loss are Key PCOS has a cluster of symptoms related to increased male hormone levels. Insulin resistance and associated metabolic problems.Excess body or facial hair, indicative of increased androgen levels.Irregular or absence of menstrual periods.Most will experience one or more of the following symptoms: PCOS SymptomsĮxcessive androgen secretion appears to be responsible for most PCOS symptoms. ![]() It is likely a genetic condition triggered by diet. PCOS is characterised by an imbalance of male hormones in women. However, genetic predisposition coupled with inadequate diet is thought to be a major driver ( 2). Unfortunately there is no known cure yet, and the cause is unknown. The term polycystic ovary means, “to have multiple cysts in the ovaries.” However, the development of cysts isn’t actually necessary for the diagnosis of PCOS. This short Youtube video illustrates the condition well. Specifically, it’s an imbalance in the amount of male hormones (or androgens) produced by the ovaries. PCOS (Polycystic ovary syndrome) is a condition characterised by hormonal imbalances in women. What is PCOS (Polycystic Ovary Syndrome)? ![]()
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