How Can I Lose Weight With Polycystic Ovaries

This is a huge topic. Poly Cystic Ovary Syndrome. Because there are a lot of women out there who are really struggling with it, this means that many many people in my industry have jumped on the bandwagon and have out some really very confusing information about the topic.

This has also led to women not only struggling with understanding what PCOS is and how it works, but it also means that they are struggling specifically with their weight with this condition.

But there are so many women out there struggling with this, and clearly, the Medical Profession is doing its best, but they are leaving women like you behind on this topic. Partly because many Doctors just aren’t specialized in this condition. Or they aren’t specialized in Weight Management. Let alone combining the two.

Pcos Polycystic Ovary Syndrome

A humble Fitness Professional who has helped a number of women with this condition (and other hormonal conditions like pituitary issues, thyroid issues, and insulin issues) all lose weight.

But I had to sit down, learn all about the Menstrual Cycle first, then learn about how PCOS can interact with that…and then put it into the context of fitness.

Before we get started, I would love for you to become my friend; as your friend, I will email you things. Sometimes they will be educational, sometimes they will be inappropriate, and sometimes I might just want to know how you are; either way…

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If you would like to listen to an episode of The Fitness Solution Podcast on this topic, then check that out right here:

In short, Week 1 and Week 2 are the weeks upon which you will most likely have more energy and be so much more adherent to your fitness regimen and equally as important, your nutrition.

During this phase, you have the highest count of testosterone in your system the closer you get to Ovulation, Day 14 of your cycle, and more testosterone means more strength for working out.

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Once Menzies is over (around Day 5) your energy should be high, cravings low and this it the time of the month to really maximize your ability to stick to your nutrition and training plan.

During this phase, things get tougher. Your body is using a lot of energy each day to help you build your uterine wall to prepare you for pregnancy (even if you aren’t pregnant!).

Because of this, cravings can increase, energy can be lower and adhering to a Calorie Deficit will be all-around a bit tougher for you. During this time I normally suggest increasing calories to your Maintenance Calories.

How To Lose Weight Having Pcos. Polycystic Ovary Syndrome (pcos) Is A…

Your Luteal Phase comes with it some physical issues in terms of exercise as well. Progesterone can cause a slightly higher risk of injury as your joints might be looser, and therefore I wouldn’t expect you to hit PBs and feel your strongest in this phase. F

And I think if you want to manage your fitness and fat loss with your cycle, then splitting your training up into two phases could be useful as well.

Phase 1 (Day 1– Day 14): Resistance Training with stronger lifts and more energy (especially Day 7- Day 14) and higher adherence to your Nutrition.

I Ate A Pcos Diet To Manage Pcos, Hypothyroidism And Lost 110 Lbs'

Phase 2 (Day 15 - Day 28): Resistance Training (but no PBs) and Maintenance Calories respecting your body and listening to its energy.

This is all very important to understand as PCOS can cause issues with the regularity of your cycle combined with other physical symptoms affecting the way your cycle might work.

As you can imagine. Each one of these can have a factor in your Fitness and especially your weight loss. I will go into this further in the next section.

Tips To Lose Weight With Pcos Pcos Weightloss

This typically causes a longer luteal phase (Day 15-Day 28) of your cycle where Progesterone is more dominant. This is because the cysts on your Ovaries are not allowing an Egg to be released therefore triggering Menstruation and the release of Oestrogen into the body again. [2].

If you have PCOS you will have more Androgens which are sex hormones. The most common Androgen is Testosterone, and this is prevalent in someone with PCOS. Testosterone is thought of as a Male Sex Hormone, although women naturally produce it anyway. Those with PCOS just produce more of it.

The increase in weight occurs because of the relationship between Insulin Resistance and Testosterone. Testosterone increases your insulin resistance. [3], and insulin resistance can adversely affect your weight.

Pcos Weight Loss

If you are Insulin Resistant this could lead to weight gain. This doesn’t mean that because you are insulin resistant doesn’t mean you cannot lose weight.

Imagine Insulin is a key to your cells. When you eat food this will increase your blood sugar levels, insulin is then released from the Pancreas, and makes your cells to open up to absorb the blood sugar.

Insulin basically tells your cells to let the sugar in your blood into your cells so that it can be stored until you need to use it as energy. [4]

How To Lose Weight With Pcos

If you are Insulin Resistant your cells can’t open as they are full already and therefore the Sugar gets stored as Body Fat [5].

Despite the name — Poly Cystic Ovary Syndrome. Not everyone with PCOS actually has Cysts on their Ovaries. And this just leads to the mystique of the condition. That being said. It is there, it could be there and it might be affecting you.

From what I can establish the cysts on the Ovaries help delay the release of Oestrogen into your system, which therefore causes a delay in Menzies. This is why many women with PCOS experience a longer Luteal Phase of their cycle. So as you can see there is a lot to consider, and looking at that list it is no wonder that if you have PCOS you can often feel overwhelmed and at a loss about how to then go about losing weight.

What Is Polycystic Ovary Syndrome (pcos)?

If it was me, I know I would feel like the deck is stacked against me. And if you feel like that…then I’m here to tell you that it’s ok. And I am about to lay out an action plan for you that you can follow that will undoubtedly help you achieve your goals.

In this section, I am going to take each physical symptom of PCOS and give you workable solutions to help you work with your condition as well as move you towards your goal of fat loss. But first I want to show you how possible it is. Here is a graph of one of my friends and Online Clients weight loss journey who has PCOS.

And here is a screenshot of a text conversation I had just this week with one of my clients on The Strong & Confident Program - who has lost weight whilst dealing with PCOS (please excuse my french in this photo — but it’s damn appropriate)

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That is truly where their results lie, and PCOS can give you some advantages when it comes to losing weight, and it can mean we may just need to manage expectations a little more and adopt more patience and understanding.

You need to use this to your advantage. Increased testosterone means you will have more strength and be able to lift heavier weights in the gym.

The extra Testosterone and Androgens are your superpower. You have this extra advantage that other women don’t have. It’s awesome. God has given you some stardust to kick ass in the gym lifting weights.

Polycystic Ovary Syndrome Treatment

Following a programme that is designed to improve muscle mass as opposed to just help you lose weight will achieve three things:

The first being a lack of activity. You need to free up space in your cells so that the sugar in your blood can enter it and then be used for energy. One of the easiest and most accessible ways to do that is to move more. Many people who are at risk of the effects of Insulin Resistance are just too sedentary.

So let’s get moving, and by moving I don’t mean “training”. Prescribed fitness training will, of course, help you, and you should do that (utilising your Superpower) but movement means everything outside of that.

Natural Remedies For Pcos Infographic

Stop sitting at your desk for 8 hours a day and start scheduling in some walking lunches. Stand up when you have a phone call. Park your car further away from your office. Stand up on your commute. Climb the stairs when there is an ad break on the telly.

You will hear the term 10k steps a day. And it’s a nice figure. But if you only do 4k a day on average then it’s going to be hard to get to 10k. So try and focus your mind on steady increases over a period of time. Set yourself a bar that is achievable, but not defeating.

There is a whole host of research out there that backs up the fact that if you are Insulin Resistant then you need to use your diet to help you with that. The Diet is there to achieve two outcomes in this order of priority:

How To Successfully Lose Weight With Pcos

Weight loss will help you with Insulin Resistance because when you lose weight you will