Are you struggling to lose weight with PCOS? Ever wondered why is it hard to lose weight with PCOS? You’ll find out what are all the mistakes to avoid while losing weight in PCOS.
Yes, losing weight can be a challenge in PCOS. But you are denting your chances by making some common mistakes.
It is no surprise that weight loss is a top priority for women with PCOS. Nearly 50% of women with PCOS are obese, and this contributes towards many of the symptoms of PCOS.
In this article, I've covered some of the most common weight loss mistakes made by my patients with PCOS. I've also provided advice on how to avoid these mistakes and achieve successful weight loss.
Skipping meals
One of the most common mistakes I see my patients make is skipping meals.
While skipping meals may seem like an easy way to lose weight, it can actually have a negative impact on your health, especially if you have PCOS. For one thing, skipping meals can cause your blood sugar levels to drop, which can lead to fatigue, irritability, and cravings.
You become more likely to crave sugary foods. This can lead to overeating later in the day. Which of course leads to gaining weight.
Skipping meals can actually be detrimental to your weight loss efforts, especially for those with PCOS. Skipping meals can also contribute towards worsening your symptoms of PCOS by causing blood sugar levels to fluctuate. These fluctuations can lead to increased cravings and overeating later in the day.
In addition, skipping meals can cause the metabolism to slow down, making it more difficult to lose weight.
If you are looking to lose weight and have PCOS, it is best to eat several smaller meals throughout the day instead of skipping meals. This will help to keep your blood sugar levels stable and boost your metabolism.
Not getting enough sleep
Sleep plays an important role in metabolism and weight regulation. Prevailing research shows that if you don't get enough sleep you tend to gain weight.
Not getting enough sleep can have a major impact on weight loss, particularly for women with PCOS. Studies have shown that women with PCOS who don’t get enough sleep are less likely to lose weight in response to diet and exercise changes. This is because sleep deprivation can disrupt the body’s hormones, making it harder to lose weight. So if you’re struggling to lose weight with PCOS, make sure you’re getting enough rest.
When you're deprived of sleep on a regular basis, the body produces more of the stress hormone cortisol. Cortisol signals your body to store fat, especially around your waistline. In addition, not getting enough sleep increases levels of ghrelin, a hormone that boosts appetite. As a result, you're more likely to reach for unhealthy snacks when you're tired. Not getting enough sleep also makes it difficult to stick to a regular exercise routine. Finally, not getting enough sleep can sabotage your weight loss efforts by reducing the amount of fat your body burns. When you don't get enough rest, your body turns to carbs for energy instead of burning stored fat. As a result, not getting enough sleep can make it harder to lose weight, especially if you have PCOS.
In addition, not getting enough sleep can disrupt your body's natural insulin levels, making it harder to lose weight. Finally, not getting enough sleep can also affect your mood and energy levels, making it more difficult to stick to a healthy diet and exercise routine.
If you're struggling to lose weight, make sure you're getting enough rest. Getting seven to eight hours of sleep each night can help you reach your weight loss goals and improve your overall health.
Eating too much processed food
There are a number of disadvantages to eating too much processed food when trying to lose weight in PCOS.
- First, processed foods are often high in calories and low in nutrients, which can make it difficult to lose weight.
- Second, processed foods often contain unhealthy fats and chemicals that can exacerbate PCOS symptoms.
- Finally, eating too much processed food can lead to blood sugar imbalance, which can further complicate weight loss efforts in PCOS.
Studies have shown that eating processed food can lead to higher levels of insulin resistance, which can worsen the symptoms of PCOS and make it more difficult to lose weight. In addition, processed foods are often high in sugar and unhealthy fats, which can contribute to weight gain. The additives and preservatives contained in the processed food can disrupt hormones and metabolism. Eating processed food can also disrupt the delicate balance of hormones in women with PCOS, making it harder to lose weight.
For these reasons, it is best to limit processed foods when trying to lose weight in PCOS. Instead, focus on eating whole, unprocessed foods that are rich in nutrients and low in calories.
Consuming sugary drinks
Sugary drinks like soda, sports drinks, and fruit juice are loaded with calories and sugar.
When sugary drinks are consumed, the body releases insulin to help process the sugar. However, in people with insulin resistance, this can cause the body to store more fat instead of burning it for energy. In addition, sugary drinks can also trigger cravings and lead to overeating.
Sugary drinks are often seen as a key culprit when it comes to weight gain, and for good reason. Not only do sugary drinks contain empty calories, but they can also lead to blood sugar spikes that can promote fat storage. For people with PCOS, sugary drinks can be particularly problematic.
For women with PCOS, consuming sugary drinks can exacerbate symptoms such as weight gain, insulting resistance and other metabolic problems. In addition, sugary drinks can trigger inflammation, which can further contribute to the development of PCOS.
Sugary drinks are also often high in fructose, which can worsen symptoms of PCOS such as insulin resistance, inflammation, and androgen levels.
For these reasons, it's best to avoid sugary drinks when trying to lose weight with PCOS. Instead, opt for water, or unsweetened tea or coffee, or other non-calorie beverages. These will help you stay hydrated without adding extra calories to your diet.
Doing the wrong type of exercise
If you're trying to lose weight with PCOS, you might be tempted to hit the gym hard and lift weights for hours on end. However, this can be counterproductive. While exercise is important for overall health, the wrong type of exercise can actually make it harder to lose weight with PCOS.
One of the wrong types of exercises that people with PCOS may do when trying to lose weight is too much of high-intensity interval training (HIIT). HIIT can be beneficial for health and weight loss in general, but for women with PCOS, it can actually lead to weight gain. High-intensity interval training may help to boost metabolism in the short term, but it can also lead to adrenal fatigue – a condition that can exacerbate PCOS symptoms. That’s because HIIT causes an increase in testosterone levels, which can lead to more insulin resistance and make it harder to lose weight.
Similarly, intense cardiovascular exercise can cause inflammation, which can trigger insulin resistance and make it harder to lose weight. However, resistance training is also important. Resistance training helps to build muscle, which can help to increase metabolism and promote weight loss.
Instead, women with PCOS should focus on gentle exercises like walking, yoga and cycling. These activities will help you reduce stress, and inflammation. It will also promote insulin sensitivity and weight loss without increasing testosterone levels.
Taking weight loss supplements without consulting a doctor
One of the primary objectives while managing PCOS is weight loss. So taking weight loss supplements may seem like an obvious choice. However, many weight loss supplements contain ingredients that can actually make PCOS symptoms worse. For example, some weight loss supplements contain caffeine, which can cause anxiety and panic attacks in people with PCOS. Therefore, it's important to speak with your doctor before taking any weight loss supplements, especially if you have PCOS.
Often it is found that other health risks are associated with taking many weight loss supplements. For example, weight loss supplements often contain stimulants that can cause side effects such as increased heart rate and blood pressure.
Weight loss supplements can interact with medications and may have side effects. Some weight loss supplements contain ingredients that can interfere with your body's natural hormone production, which can make PCOS symptoms worse. In addition, weight loss supplements can have side effects, such as headache, nausea, and fatigue.
If you're considering taking weight loss supplements, it's important to talk to your doctor first to see if they're right for you.
Not tracking progress
When it comes to weight loss, one of the most important things you can do is track your progress. This not only helps you stay motivated, but it also allows you to see how effective your diet and exercise plan are. Unfortunately, many women with PCOS don't track their progress, which can lead to disappointment and even give up altogether.
There are a few reasons why not tracking progress can be detrimental.
- First, it's impossible to know if you're making any progress if you don't have any baseline to compare against.
- Second, not tracking progress can lead to discouragement because you won't be able to see the fruits of your labor.
- Finally, not tracking progress makes it more difficult to make adjustments to your diet and exercise plan if necessary.
So if you're serious about losing weight and improving your PCOS symptoms, make sure you track your progress along the way.
Excessive exercising (Exercising too much)
Exercising too much in an attempt to lose weight can actually be counterproductive, especially if you have PCOS.
While regular exercise is important for overall health, too much exercise can actually lead to weight gain in women with PCOS. This is because excessive exercise can increase levels of the stress hormone cortisol, which can in turn cause insulin resistance and promote weight gain.
Additionally, too much exercise can also lead to amenorrhea, a condition in which you stop having periods. This can be harmful to your fertility and may make it more difficult to lose weight.
Also, when you over exercise, your body goes into “starvation mode” and starts to hold onto fats as a reserve. Too much exercise can lead to adrenal fatigue. Adrenal fatigue is when the adrenal glands are unable to produce enough of the hormone cortisol. Cortisol is important for managing stress levels and too much exercise can lead to an increase in stress levels. This can then lead to a number of other health problems such as insomnia, anxiety, and depression.
It is therefore important to find a balance when exercising and not to overdo it. While moderate exercise is important for managing PCOS, it’s important to find the balance that works for you. If you’re struggling to lose weight or manage your symptoms, talk to your doctor about whether too much exercise might be part of the problem.
Not consuming enough water in a day
Water is essential for weight loss. It helps to flush out toxins, promote a healthy digestive system, and keep you feeling full. If you're not drinking enough water, you may be more likely to overeat and gain weight.
Not drinking enough water can lead to fatigue, making it more difficult to stick to a workout routine. Finally, dehydration can make it harder for the body to regulate blood sugar levels, which can worsen PCOS symptoms.
Keep a target of drinking 8-10 glasses of water every day.
Relying on quick-fix solutions
There is no quick-fix solution to weight loss. Crash diets, fad diets, and weight loss supplements will not help you lose weight in the long run. Quick-fix solutions can actually lead to weight gain and health problems.
For women with PCOS, who already face hormonal imbalances and other health issues, quick-fix solutions can actually do more harm than good.
If you're trying to lose weight, focus on making lifelong lifestyle changes.
Making excuses
If you're trying to lose weight and aren't seeing results, it's easy to make excuses.
One of the biggest traps people fall into when trying to lose weight is making excuses. Excuses are a form of self-sabotage that can keep you from reaching your goals. When it comes to weight loss, making excuses can be especially harmful. Losing weight can help you reduce PCOS symptoms and improve your overall health. However, making excuses for why you can't lose weight will only undermine your efforts. It's important to be honest with yourself about your ability to make lifestyle changes and commit to a weight-loss plan. Making excuses is a sign that you're not ready to make the necessary changes, and it's important to be honest about that with yourself. Otherwise, you'll just end up feeling frustrated and discouraged.
Whatever the excuse, it's important to focus on your goals and not let excuses get in the way.
Restricting calories too much
When you’re working towards losing weight, it's required to maintain a calorie deficit. However, restricting calories too much can actually lead to weight gain. When you restrict calories, your body goes into "starvation mode" and starts to hold onto fat. This can lead to difficulty losing weight and even weight gain. If you're trying to lose weight, aim for a healthy calorie deficit.
Conclusion: Mistakes to avoid while losing weight in PCOS
Weight loss can be a challenging process, but it's important to avoid making these common mistakes. When you're trying to lose weight with PCOS, it's especially important to stay focused and motivated. These tips will help you stay on track and reach your goals.
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Dr. Sanchita Dharne - Expert in PCOS Treatment
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