How To Lose Weight Fast With Pcos

Is by far the single most common piece of advice given to women with PCOS. Unfortunately, it is never followed up with “

”. And therein lies the issue: if losing weight is so great for PCOS then why the heck is no one explaining to women with PCOS how to go about it?

The first reason is that PCOS is a medical diagnosis, meaning that the expert you’re dealing with is going to be a doctor, endocrinologist or gynaecologist. These professionals are experts at what they do (of course), but the issue is that PCOS weight loss has nothing to do with medicine.

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The reason that you’ve been told to lose weight for your PCOS is because weight loss or more specifically, fat loss, should help to correct your hormonal imbalances. Importantly, the activities you must do in order to lose weight like eating healthily, exercising regularly should, too, help to balance your hormones thus improve PCOS symptoms.

I always state ‘should’ because PCOS weight loss may not help every woman to correct hormonal imbalances and/or improve PCOS symptoms. It ultimately comes down to your individual case and where your PCOS is rooted.

For some women, the root cause of their PCOS, or ‘PCOS type’, is not affecting or affected by their body weight. So losing weight for these women will not lead to any significant benefit for their PCOS.

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Realistically, however, weight loss should help the majority of women with PCOS. Besides, even if you do happen to be in the minority, it is just optimal to be at a healthy body weight - whatever that is for you. Remember, everyone is different.

For a long time we used to believe that adipose tissue (fat tissue) was pretty much dormant. We now know that fat tissue acts just like any other endocrine gland, meaning that it produces its own hormones. Fat tissue can produce both androgens and estrogen hormones.

The more body fat you have, the more potential there is for your fat tissue to be producing larger amounts of these hormones. And whenever hormones go high or low, you’re going to have issues.

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The root cause of all PCOS symptoms is associated with either insulin resistance, excess androgens, and/or inflammation. Because losing weight can help correct all three hormonal imbalances, you can now see why weight loss is such a common treatment strategy for PCOS among medical professionals. And something you’ve probably heard 1, 543 times before from them.

Studies show that losing weight with PCOS can help to reverse insulin resistance; lower androgen levels; lower inflammation; improve mood; and improve energy levels. specialend

Chances are that if you’re reading this, you’ve tried to lose weight in the past and one of two things happened. Either you:

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This is the battle facing most women with PCOS. Let me explain to you exactly why this happens. For the general public, losing weight is an energy balance. It’s as simple as this: Eat less energy (calories) than you burn each day and you will lose weight.

You see, less energy coming in than going out means your body turns to its backup supply of energy to make up for the missing requirements. What is this backup energy your body has? It’s stored in body fat.

While a person diets they are constantly dipping into this stored backup. It’s like you’re constantly dipping into your savings. If you do that over an extended period of time, what will happen? You go broke! Your savings account starts to look really skinny. The same goes for your body fat stores.

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For most people out there, the best way to lose weight has everything to do with energy balance. For women with PCOS, though, losing weight is all about hormonal balance.

This is the most important thing for you to understand because it’s the reason why many women with PCOS struggle to lose weight. Essentially, they take an energy balance approach to a hormonal-based problem.

On the contrary, PCOS weight loss will come naturally when the hormones responsible for weight gain are being balanced. Of course, calories are still important; you must still be in a calorie deficit in order to lose weight.

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You cannot simply disregard the first law of thermodynamics - energy in, energy out. But balancing your hormones should be the priority when you are trying to lose weight.

Losing weight is a result, a result of actions. For example, for someone to lose 10 kilograms (result) she most likely would have been eating healthily and exercising regularly (actions). Therefore, to lose weight with PCOS you need to:

You then must set your days up in a way that allows you to enjoy taking the actions required to achieve these two goals. Notice I said enjoy? This is one aspect of weight loss that is never spoken about, unfortunately. The fact is, if you don’t enjoy the process of losing weight, then you’ll lose motivation and quit altogether.

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Enjoyment comes before everything else. It’s a mantra that I cannot emphasise enough. If waking up at 5 am everyday to get down to the gym just isn’t your thing, then it’s not a sustainable, long-term approach to PCOS weight loss.

Instead, if you can find consistency, sustainability and enjoyment in waking up at 8 am, eating a healthy breakfast then doing a little home workout - PERFECT! Remember: Do what you enjoy while ensuring that what you’re doing is both balancing your hormones and keeping you in a calorie deficit.

We now know how to achieve PCOS weight loss: 1) Be in a calorie deficit, and 2) be in hormonal balance. Now, how do we get there? Let’s start by focusing on achieving a calorie deficit.

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Firstly, you need to know what your total daily energy expenditure (TDEE) is. Sounds complicated, but all it is is a rough calculation for how many calories your body burns each day.

Knowing this will help you understand how many calories you should be eating. For example, if your TDEE is 2, 000 calories per day (roughly), to be in a calorie deficit you must eat less than 2, 000 calories per day. Essentially, this means you will be ‘dipping into your savings’ or fat stores.

To know your ideal calorie intake for losing weight, you must first calculate your TDEE. There are plenty of calculators available online, but keep in mind: The figures will be rough estimates. specialend

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In terms of diet, the evidence available suggests a range of key guidelines; all of which work incredibly well for my PCOS clients whose goal is to lose weight. They are:

✅ Ensure your carbohydrates are mostly Low-GI. Great options include rolled oats, sweet potato, brown rice or long-grain white rice, lentils, quinoa, and chickpeas.

Exercise should be non-negotiable for PCOS weight loss. All forms of exercise will have a metabolic and hormonal result, which means if you choose the right exercises you can restore balance to your symptom-exacerbating hormones.

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For example, high intensity interval training (HIIT) exercise helps to turn on hormone-sensitive lipase - an enzyme which helps to gear your metabolism towards fat burning instead of fat storing.

Resistance Exercise: Resistance training means training with weights - like dumbbells, kettlebells and barbells. It could even be a backpack filled with books! The idea is to help you build lean muscle tissue, which increases metabolism and balances hormones. Ideally, perform between 2-5 resistance sessions per week.

Restorative Exercise: Restorative exercise is anything that is active but helps to heal and restore your mind, body, and soul. Here, we’re referring to activities like slow walking, yoga, stretching, and meditation.

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Effect on your body. This form of exercise is an effective way to reduce stress. Ideally, you will perform between 1-4 restorative sessions per week for 15 to 45 minutes each.

HIIT Exercise: As we’ve mentioned, HIIT stands for high-intensity interval training and is short (10-20 min) bursts of intense exercise. Things like going all out on the rower machine for 20 seconds followed by a 40 second rest, then repeated for 10 minutes.

Sleep is the master reset for your entire endocrine (hormonal) system. In fact, many hormones rely on your sleep/wake cycle to function properly, which is a key ingredient for PCOS weight loss. For example, hormones such as melatonin make you feel tired at night when your eyes recognise the fading light.

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Other hormones such as aldosterone and antidiuretic hormone ensure that you don't go to the toilet too frequently while you are asleep, for the purpose of keeping you asleep. And when the morning comes, cortisol spikes which helps you wake up from your slumber.

If all goes well and you’ve had sufficient, uninterrupted sleep, many of your hormones will replenish. This affords you optimal energy, immunity, appetite and resilience to face the day’s highs, lows and inbetweens.

Unfortunately, women with PCOS are extremely susceptible to sleep disorders such as sleep apnea or insomnia due to the hormonal environment PCOS creates. In truth, an overall healthy lifestyle should help to improve your sleep, but here are some evidence-backed tips to maximise the quantity and quality of your sleep:

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✅ Keep a sleep schedule. This means try to get into bed at the