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Best PCOS Weight Loss Tips and PCOS Weight Loss Diet

pcos weight loss tips

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PCOS stands for polycystic ovary syndrome. It is an imbalance hormonal disorder among woman’s hormones which is caused by ovaries that are creating excess hormones of male. It is a common health problem that affects the ovaries or ovulation system of women. In this blog we will discuss that how to recover PCOS?

Symptoms of PCOS

Following are some common symptoms of PCOS:

  • Acne and oily skin
  • Weight gain or obesity
  • Irregular or infrequent periods
  • Access androgen (facial and body hairs)
  • Excess growth of hairs on body and face
  • Mood changes
  • Pelvic pain
  • Hair loss from head

Why PCOS happens

The exact causes of PCOS in female are not known yet. But some experts think that Polycystic ovary syndrome happens due to imbalance of some reproductive hormones. Following are some main causes of PCOS in female:

  • Excess production of androgen

Androgens which include testosterone are the hormones that give man their ‘male’ characteristics. Androgen deficiency means the body has lower levels of male sex hormones, particularly testosterone, than is needed for good health. Higher level of production of male hormones is called androgen. Basically, the main function of ovaries is releasing eggs and androgen prevents ovaries from releasing eggs in female. High level of production of androgen is the main reason of irregular menstrual cycle.

  • Lower production of estrogen

Low level of production of estrogen is also one of the major causes of PCOS in female. As we know, hormones control the human body functions. The chemicals which are produced by the ovaries in female body are called estrogen. These hormones develop female characteristics in the body. That’s why these are called as female hormones. So, woman’s body produces more estrogen than the man’s body. But if the production of estrogen is lower than normal then it may cause PCOS. So, for the normal health, both male and female bodies require the certain level of androgen and estrogen respectively.

  • Resistance to insulin

The hormone which is produced by pancreas and controls the sugar amount in the human blood is known as insulin. Its main function is that, it moves glucose molecules from blood to the body cells. In the cell, the glucose is broken down to produce the energy.

Resistance to insulin means that the tissues of human bodies are resistant to the effects of insulin. In such condition, the body needs to produce the extra amount of insulin for compensation.

If the pancreas produces high level of insulin then it leads the ovaries to produce maximum testosterones, which prevents the body from normal ovulation.

Resistance to insulin leads to obesity in female body and it makes the symptoms of PCOS worse. It may cause higher production of insulin.

  • Genetics

The main reason of development of PCOS is determined by inheritance. Some researchers conducted a study at the University of Alabama and during their research they found that almost more than 20% of females suffered with PCOS had their mother with polycystic ovary syndrome.  And more than 30% females have their sisters suffer with this disease. If your family members are suffered from polycystic ovary syndrome then there are higher chances for developing this disease.

  • Low-grade inflammation

Females who are suffered from PCOS have low grade inflammation. By performing blood tests you can measure the level of inflammation in the body. Level of inflammation can be measured by the level of white blood cells and CRP (C reactive protein).

  • Irregular menstrual cycles

Most of the females with PCOS are suffered with the condition of irregular periods or no periods at all (This condition is also called amenorrhea). Irregular ovulation may cause irregular menstrual cycles in female body.

How to Lose Weight in PCOS

PCOS and weight loss:

With PCOS, losing weight might be difficult but not impossible. You could need more time to reduce weight than someone who does not have hormonal problems. Although delayed progress can be discouraging, leading a healthy lifestyle has advantages you might not immediately recognize.

PCOS weight loss tips:

Women with PCOS may gain weight. Here are some PCOS weight loss tips.

  • Reduce the Carbohydrates Intake:

Reducing your carbohydrates intake is one of the best PCOS weight loss tips. If you are suffered with PCOS you should lower your carbs consumption. It will help to manage PCOS.

  • Get Plenty of Fiber:

The high fiber diet may improve the weight loss in female. You should get the plenty of fiber. It will help you to stay full after a meal.

  • Eat Enough Protein:

Eating large amount of Protein helps to keep blood sugar stable and it will increase the feelings of fullness after eating. It will manage hunger hormones and help you to burn calories.

  • Eat Healthy Fats:

You should eat healthy fats to manage the hunger hormones. It may also help you to lose weight.

PCOS Weight Loss Diet

The symptoms a person has will determine the optimal PCOS weight loss diet.

“The best diet is one that is maintainable and realistic for the long run, isn’t restrictive, makes your body feel good, and that pairs carbohydrate, fat, protein, and fiber foods well to maintain a stable blood sugar throughout the day,” says Felice Ramallo, RD, lead dietitian at Allara.

Get a Customized Diet Plan for PCOS

It is ideal to adopt eating behaviors that reduce insulin resistance, control blood sugar, reduce risk for related diseases, and, if necessary, manage weight.

The best PCOS weight loss diet is to eat healthy fruits and vegetables, whole grains, nuts, seeds, lean and plant based proteins, healthy fats etc.

PCOS Weight Loss Exercise

For women with PCOS, regular exercise has amazing advantages that go far beyond weight loss. Losing weight is an important part of the treatment plan because it helps almost every aspect of PCOS. Exercise can be a useful technique to help with weight management because it burns calories. Walking quickly, jogging, cycling, or swimming are all best PCOS weight loss exercises that can benefit PCOS. By increasing your body’s sensitivity to insulin, this kind of exercise lowers your risk of developing type 2 diabetes and cardiovascular disease.

Diagnosis criteria for PCOS:

If other uncommon causes of the same symptoms have been ruled out and you satisfy at least two of the following three requirements, PCOS can typically be diagnosed.

  • Your irregular or infrequent periods are a sign that your ovaries don’t release eggs on a regular basis (ovulate).
  • You have high levels of “male hormones,” like testosterone, according to blood tests (or sometimes just the signs of excess male hormones, even if the blood test is normal).
  • Scans revealing polycystic ovaries in you.

Additionally, you may have tests like:

Ultrasound: In this test, blood arteries, tissues, and organs are visualised using sound waves and a computer. This test examines the size of the ovaries and checks for cysts. The test can also measure the uterine lining’s thickness.

Blood test: These scan for androgen and other hormone concentrations that are elevated. Your blood glucose levels could also be checked by a medical professional. Additionally, you could get your triglyceride and cholesterol levels examined.

How is PCOS treated

A variety of factors affect how PCOS is treated. Your age, the severity of your PCOS symptoms and your general health are a few examples of them. Whether you intend to get pregnant in the future may also affect the type of treatment you receive.

If you do intend to get pregnant, you might receive the following treatments:

  • A shift in diet and exercise: You can lose weight and lessen your symptoms by eating well and engaging in greater physical activity. They may aid in ovulation, decreased blood sugar levels, and improved insulin sensitivity in your body.
  • Ovulation-inducing drugs: The ovaries can release eggs normally with the aid of medications. These drugs come with certain hazards as well. They may raise the possibility of multiple births (twins or more). They can also stimulate the ovaries excessively. At this point, the ovaries overproduce hormones. It may result in symptoms including pelvic pain and bloating in the abdomen.

If you have any plan to become pregnant in future, you might receive the following treatments:

  • Contraceptive tablets: These tablets aid in regulating menstrual periods, bringing down testosterone levels, and clearing up acne.
  • Medicines for diabetes: To reduce insulin resistance in PCOS, this is frequently utilized. Additionally, it might aid in lowering testosterone levels, reducing hair growth, and promoting more frequent ovulation.
  • A shift in diet and exercise: You can lose weight and lessen your symptoms by eating well and engaging in greater physical activity. They may aid in ovulation, decreased blood sugar levels, and improved insulin sensitivity in your body.
  • Medications for other symptom treatment: Some drugs can aid with acne or hair growth.


I am providing online weight loss plan for PCOS. To get your customized diet plan for PCOS, feel free to contact now!

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