How to Lose Weight With PCOS: 15 Helpful Tips?

What is PCOS?

PCOS, also known as polycystic ovarian syndrome, is a prevalent hormonal condition in women that can lead to infertility, weight gain, and other issues.

It is caused by an imbalance in hormones and affects up to 10 percent of all women of childbearing age.

Types of PCOS 

• Insulin Resistance PCOS: Insulin resistance, which can result in excessive levels of insulin in the body, is a defining feature of this kind of PCOS. This in turn can cause problems with ovulation and menstrual cycles, as well as an increase in androgens (male hormones) that can cause acne, excess facial and body hair growth, and male-pattern baldness.
• Inflammatory PCOS: Chronic inflammation in the body, a feature of this type of PCOS, might hinder the body's ability to produce reproductive hormones including oestrogen and progesterone. This type of PCOS may be linked to underlying health issues such as obesity, diabetes, or autoimmune diseases.
• Pill-Induced PCOS: This type of PCOS occurs when a woman takes birth control pills for an extended period of time. The hormones in these pills can interfere with the body's natural hormone production and disrupt ovulation and menstrual cycles.

What are the signs and symptoms of PCOS?

• Irregular or nonexistent menstrual cycles.
• The development of too much hair on the face, chest, stomach, thumbs, or toes (hirsutism).
• Weight gain and difficulty losing weight.
• Oily skin or acne could easily be seen.
• Thinning hair on the scalp is usually seen.
• Darkened skin patches, usually along the neck, groyne and armpits.
• Problems with fertility/infertility are also a common symptom.

What are possible complications of PCOS

• Long-term health issues such type 2 diabetes, cardiovascular disease, high blood pressure, and endometrial cancer are more likely to occur in women with PCOS. 
• PCOS can also cause irregular periods or an absence of menstrual periods, and infertility due to a lack of ovulation or anovulation.
• Together with thinning hair on the scalp and excessive hair growth on the face and body (hirsutism), women with PCOS may also encounter these conditions (alopecia).
• Other possible complications include acne, obesity, depression, anxiety and sleep apnea.

How to Lose Weight With PCOS: 15 Helpful Tips?

• Eat a balanced and nutritious diet: Focus on whole, unprocessed foods, include plenty of vegetables, fruits and lean sources of protein, reduce sugar intake and avoid processed grains.
• Exercise frequently: Try to engage in moderate-intensity exercise for at least 30 minutes per day, most days of the week, such as walking or swimming.
• Avoid crash diets: Crash diets can be harmful to your health and are unlikely to lead to long-term weight loss.
• Reduce stress levels: Try relaxation techniques like yoga or meditation to help reduce stress levels which can contribute to weight gain in those with PCOS.
• Get enough sleep: Aim for 7-9 hours of quality sleep every night as this can help keep hormones in balance which can contribute to weight gain in those with PCOS.
• Drinking plenty of water: In addition to being crucial for good health, being hydrated can support PCOS sufferers' efforts to curb their appetites and lose weight.
• Avoid refined sugar and processed foods: As they can lead to hormonal imbalances.
• Limit caffeine and alcohol intake.
• Chamomile tea: One of the main reasons for PCOS flare-ups is stress, which can be reduced with the aid of herbal drinks like chamomile tea.
• Try bitter gourd: Eating bitter gourd on an empty stomach every morning is said to help improve insulin sensitivity in the body which can help manage PCOS symptoms better.
• Ashwagandha: Try to include some form of Ashwagandha in your daily routine, either as a powder, capsule or tea.
• Coriander seeds: Take one teaspoon of coriander (cilantro) seeds with warm water every morning on an empty stomach.
• Aloe vera juice: Consume aloe vera juice regularly to help regulate hormones and reduce inflammation.
• Flax seeds: Include flax seeds in your diet as they are high in lignans, which have been found to reduce insulin levels and improve fertility in women with PCOS.
• Triphala powder: Take Triphala powder with warm water before bedtime for its anti-inflammatory benefits and ability to balance hormones naturally.

What are the surgical treatments for PCOS?

• Laparoscopic ovarian drilling: This is a surgical procedure used to treat the symptoms of PCOS by reducing the levels of hormones that cause it. It involves making tiny incisions in the abdomen and inserting a laparoscope to destroy some of the ovaries' tissue with either heat or laser. This can help reduce the amount of male hormones produced, thus restoring normal ovulation and menstrual cycles.
• Ovarian wedge resection: This is another type of surgery used to treat PCOS symptoms. It involves removing a wedge-shaped portion of the ovary, which reduces excess hormone production and restores normal ovulation and menstrual cycling.
• Endometrial ablation: This procedure destroys the endometrium, or inner lining of the uterus, which can help reduce heavy menstrual bleeding caused by PCOS.
• Hysterectomy: A significant medical procedure called a hysterectomy involves totally removing the uterus from the body. While this may be an option for some women with PCOS, it should only be considered if all other treatments fail as it is a permanent solution and will prevent pregnancy in the future.

Best doctors to consult for PCOS?

• An OB/GYN: An OB/GYN is the best doctor to consult for PCOS because they specialise in women’s reproductive health and are experienced in diagnosing and treating PCOS-related conditions.
• Endocrinologist: An endocrinologist specialises in hormone disorders and is uniquely qualified to diagnose and treat PCOS. Also, they can offer specialised guidance on dietary, physical activity, and lifestyle modifications that can help control PCOS symptoms.
• Dietitian: A dietitian can provide nutritional advice specific to your individual needs that can help improve health outcomes for those with PCOS.
• Primary Care Physician (PCP): Your primary care physician can be an important part of your healthcare team if you have PCOS because they will be able to provide general preventive care and screenings, as well as coordinate care with specialty physicians.