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What we’re about to say is not news: weight loss can be difficult. But for people with Polycystic Ovary Syndrome (PCOS), weight loss can be even more challenging due to hormonal imbalances, insulin resistance and metabolic changes. However, with the right approach, sustainable weight loss is achievable.
In this guide, our experts provide some insights and strategies, along with the science behind key lifestyle recommendations to help you safely lose weight while supporting your PCOS symptoms.
Focus on a Low-Glycemic Diet
Let’s start with the basics. When it comes to losing weight, eating in a caloric deficit is imperative, but for people with PCOS, eating a certain way may prove to be more beneficial than others. For example, eating a low-glycemic diet can be a powerful tool to help create a slow, steady rise in blood sugar levels that can help manage insulin resistance—a common challenge for those with PCOS.
Foods to Include
Have you heard of the Mediterranean Diet? The premise is actually quite simple. Try eating a diet rich in whole grains, legumes, non-starchy vegetables, nuts, seeds and lean proteins like chicken and fish.
Foods to Avoid
As much as you can, try to avoid refined carbs such as white bread, sugary snacks and high-sugar beverages. Why? These foods can spike insulin levels and make sustainable weight loss even more difficult. Find healthier alternatives to make at home or read labels to protect yourself from sneaky sugar.
Increase Protein & Healthy Fats
Along with a low-glycemic diet, adequate protein and healthy fats can play a crucial role in managing PCOS. Here’s how:
- Protein helps with muscle building and can reduce cravings to help you feel fuller, longer.
- Healthy fats like avocados, olive oil, nuts and fatty fish like salmon support hormonal balance and can improve insulin sensitivity.
Aim to include a source of protein and healthy fats at every meal to help keep your blood sugar levels stable. With diet changes, it's important to first talk to your healthcare professional to determine if it's right for you. Working with a Nutritionist or healthcare provider can help ensure that you're meeting your daily requirement of protein, fats and carbs while still eating in a caloric deficit that supports your weight loss goals.
Incorporate Regular Exercise
We know; we know. This advice isn’t news, but here's why we're including it: Not only is exercise an important aspect of a healthy lifestyle for anyone, but it can also be especially effective in managing PCOS symptoms. Losing extra pounds is a bonus in some cases. Here’s why:
Improves Insulin Sensitivity
Many individuals with PCOS have insulin resistance, which can lead to higher insulin levels, weight gain and hormonal imbalances. Exercise, particularly aerobic activities like walking, jogging and cycling, can help improve the body's sensitivity to insulin, potentially leading to better blood sugar control and reducing the risk of developing type 2 diabetes.
Regulates Menstrual Cycles
Exercise can help balance hormone levels to help regulate the menstrual cycle, a common concern for individuals with PCOS. Studies have shown that regular exercise, even without significant weight loss, can contribute to more regular ovulation.
Reduces Inflammation
PCOS is often associated with chronic low-grade inflammation. Regular physical activity, especially moderate-intensity exercise, can help reduce inflammation markers in the body to help alleviate some symptoms of PCOS while improving metabolic health and reducing the risk of developing cardiovascular conditions.
Boosts Mental Health & Reduces Stress
Anxiety, depression and stress are common for people with PCOS due to the physical symptoms and hormonal imbalances it can cause. Exercise releases endorphins, which can help lift your mood naturally. Specific activities like yoga, pilates and aerobic exercise can help reduce stress and anxiety, contributing to better mental well-being for those with PCOS.
Supports Heart Health
If you have PCOS, you are at an increased risk of developing cardiovascular issues due to factors like insulin resistance, obesity and inflammation. Regular cardiovascular exercise, such as brisk walking, swimming or biking, can improve heart health, reduce cholesterol levels and promote overall cardiovascular wellness.
Builds Lean Muscle Mass
Resistance training, such as weightlifting or bodyweight exercises, can help build lean muscle, which can increase metabolic rate and improve insulin sensitivity. Why? Muscle tissue uses more energy than fat tissue, even at rest, which can help manage weight and improve overall metabolism.
Prioritize Quality Sleep
While sleep is important for health, the quality of your sleep is crucial for weight loss, especially for people with PCOS. Sleep is essential for regulating appetite, metabolism and hormone balance. Without enough sleep, levels of the hunger hormone ghrelin increase, which can lead to heightened cravings and overeating. Additionally, lack of rest can elevate cortisol levels, which may worsen insulin resistance and make weight management more challenging.
To help improve your sleep, start with a regular nightly routine, and aim for 7-9 hours of uninterrupted sleep each night. Next, try integrating healthy wellness practices like weekly sessions of Cryotherapy, Red Light Therapy and Mild Hyperbaric Oxygen Therapy (mHbOT) to help improve the quality of your sleep.
Cryotherapy
Cryotherapy stimulates the release of endorphins and reduces inflammation with sub-zero temperature exposure to your whole body for up to 3 minutes. These effects can help set up a chain reaction to help regulate the nervous system and promote a more balanced mood. By reducing inflammation and boosting the release of sleep-supporting neurotransmitters, Cryotherapy can help you achieve a deeper, more restorative sleep.
Red Light Therapy
Did you know Red Light Therapy can help reset your natural circadian rhythm? At Restore, we provide a private room with full-body red light panels, and clients can reveal as much or as little skin as they prefer to soak up the benefits of Red Light Therapy. The specific wavelengths of red and near-infrared light used in Red Light Therapy can help your sleep by stimulating melatonin production, your body’s natural sleep hormone. Melatonin plays a crucial role in helping you fall asleep and stay asleep. A consistent routine with Red Light Therapy, particularly in the evening, can promote more consistent, high-quality sleep.
Mild Hyperbaric Oxygen Therapy
Mild Hyperbaric Oxygen Therapy increases oxygen saturation throughout the body, aiding in muscle recovery, reducing inflammation and supporting cellular regeneration. For this therapy, clients get inside a soft, inflatable bag for 60-90 minutes, where they can read or scroll on their devices. The increased oxygen levels help promote a calm state conducive to sleep. By enhancing relaxation, mHbOT can help reduce the time it takes to fall asleep and improve overall sleep quality.
Consider IV Drip Therapy
Did you know that Vitamin C is a common deficiency for people living with PCOS? This nutrient plays a key role in supporting your immune system, aiding in collagen production and promoting overall wellness. For those with a deficiency, IV Drip Therapy can provide a more efficient way to replenish Vitamin C levels and other nutrients.
IV Drip Therapy is designed to deliver essential nutrients directly into your bloodstream, ensuring maximum absorption. Eating and drinking alone provide only 15-20% absorption, whereas IV Drip Therapy provides 100% bioavailable nutrients. Addressing nutrient deficiencies can also support overall weight loss efforts by improving energy levels and metabolism.
Supplements May Help
Certain supplements can also support weight loss and hormonal balance in those with PCOS.
Ask your healthcare providers about these specific supplements:
- Inositol (Myo-Inositol and D-Chiro Inositol): Research suggests that inositol can improve insulin sensitivity and support hormonal balance.
- Omega-3 Fatty Acids: Known for their anti-inflammatory properties, Omega-3s can help with metabolic health.
- Vitamin D: Many women with PCOS are deficient in Vitamin D, which can affect insulin sensitivity and weight loss. Supplementing can make a noticeable difference, and this nutrient is available as an IM Shot at Restore.
Explore Medicated Weight Loss
For individuals with PCOS who struggle with weight loss despite diet and exercise, our Weight Management track featuring GLP-1 compound medications could be the answer. Our dedicated team of professionals provides personalized guidance and creates a sustainable plan tailored to your body. They can also monitor your progress, adjust your plan and keep you motivated.
GLP-1 compound medications, for those eligible, may be recommended to help improve insulin sensitivity, which is especially beneficial for those with PCOS. These medications help regulate appetite, making it easier to control portions and avoid overeating. When combined with healthy lifestyle practices, GLP-1 compound medications can help you achieve sustainable weight loss without sacrificing your health.
Try a New Path in Your Weight Loss Journey
Managing PCOS while achieving weight loss requires a comprehensive approach. Diet, exercise and stress management are foundational pieces to achieving your weight loss goals, and exploring medicated weight loss may help you achieve results faster and more sustainably.
Our customized Weight Management track is unlike anything else because we personalize this program to your needs. Turn "one day" into day one. Book your Weight Management consultation.
Medical services are provided by an independently-owned physician practice. Some services may require medical clearance and a prescription. We reserve the right to refuse service to anyone. Services, therapies, ingredients and prices may vary per location. The content on our site, blog posts, educational materials, apps, promotional newsletters, and any other written content are not intended to replace an evaluation with a qualified healthcare professional and are not intended as medical advice.
