Hey, sisters today I'm gonna give you the top five PCOS weight loss tips. These tips are given by Tallene Hacatoyan MS, RD a registered dietitian on her youtube channel. She lost 30 pounds with PCOS herself and these tips are here learnings during her journey. So let's get started.
If you're struggling to lose weight or have gained weight uncontrollably over the past few months or years. I'm telling you it's not your fault it can be so frustrating and also really unbelievable to gain weight so fast while working out twice a day and cutting calories and doing all these things, I've been there. I was going to kickboxing classes twice a day and eating half of what I should have been eating and still gaining weight and the cherry on top is the advice you get from people when you tell them you can't lose weight. Just eat less, move more. The truth is PCOS is a metabolic disorder and there are real hormonal reasons, why it's more difficult to lose weight with PCOS. The good news is that treating the root cause of your PCOS will help you heal your metabolism and lose weight.
So let's get into the PCOS Weight Loss Tips for losing weight with PCOS. it's up to you to decide which ones sit well with your soul and are not triggering and feel like something that you can give a try.
PCOS Weight Loss Tips
1. Focus on blood sugar control
If you have insulin resistance which 70 to 80 of sisters do. It's important to treat that in order for you to lose weight with PCOS. Sometimes this requires a lower-carb diet and sometimes that isn't enough or is even too restrictive. In any case, when you have chronically high levels of insulin hormone, it blocks fat burning. Essentially it affects your metabolism, so stop blaming yourself, how many calories you've eaten or how many calories you've burned, and start thinking about the hormones that affect your metabolism and how you can support them. One way to help with insulin resistance is lifting weights. Doing slow-weighted workouts can help build muscle and improve your body's insulin sensitivity. Your muscles pick up the sugar in your bloodstream and burn it for energy which is great for PCOS weight loss. Speaking of sugar take a look at your sugar intake and see if you're having excess sugar. if you're struggling with cravings one supplement I highly recommend is OVASITOL. it has helped many women with PCOS in blood sugar regulation and treating cravings from the root of the issue.
2. Try going gluten and dairy-free
These are two foods that trigger high insulin and high inflammation. a combination of PCOS types that leads to weight gain. it's important to find out whether or not you are affected by gluten and dairy because these ingredients could be fueling the fire for inflammation and insulin resistance. Cutting out gluten in dairy for at least 30 days can help you understand if they're triggering your symptoms like increased cravings, weight gain, fatigue, acne, and more.
3. Plan your meals
I like to plan my meals for the week during the weekend it helps me get organized with buying groceries and saving time during the week by prepping some of the things in advance. this is especially important because being prepared will help you make sure you're eating meals on time and incorporating ingredients that support your PCOS weight loss journey and improve your insulin resistance. Eating on time means having your breakfast ready in advance, packing a lunch so you don't forget it, and knowing that you can throw together a 30-minute meal at night. It's hard to do all that without thinking ahead.
Learn more about Diet plans and recipes for PCOS.
4. Watch your calories
And what I mean by that is be aware of eating too few calories as this can actually slow down your metabolism. I've seen sisters eat fifteen hundred and two thousand calories and still lose weight because they're nourishing the hormones that regulate their metabolism and that's really important. That means they're managing their PCOS type effectively. PCOS weight loss is less about the calories and more about what you're doing to heal the hormones that affect metabolism like insulin and like cortisol means as I said earlier planning your meals so you're eating on time throughout the day. Reducing your stress by not over-exercising and instead of doing a 30-minute slow-weighted workout and also reducing inflammatory foods like gluten and dairy that can affect insulin levels and inflammation. There are lots of ways to help control your insulin and cortisol levels and ultimately improve your metabolic health.
5. Get eight hours of sleep every night
Preferably between the hours of 10 pm and 6 a.m. Getting enough sleep is especially important for insulin resistance. A lack of sleep can lead to a 30 increase in insulin resistance, which leads to more cravings and poor food choices. Getting enough sleep will also help with managing stress hormones. So like I told you earlier insulin and cortisol are two metabolic hormones that you have control over and getting some good quality sleep is ideal for both of those hormones.
Final words
So sisters these are the PCOS Weight Loss Tips. I hope you understand this a little bit better and feel more empowered about taking control of your body. If you want to learn more about PCOS and want to naturally restore your rhythms, hormones, and happiness then you must take a look at this Ebook. 👇
