For people with PCOS, weight loss is a constant struggle. In order to understand why it's so difficult to lose weight with PCOS, it's important to understand the factors contributing to weight gain. The reason why it's so difficult to lose weight with PCOS is because there are three factors that are working weight loss, putting you in fat storage mode instead of fat burning mode.

Those three things are:

hormonal imbalance
insulin resistance
chronic inflammation

If you had any one of these three things, it would be very difficult to lose weight, but in PCOS you may have all three at the same time. You can appreciate why a quick fix solution like a diet pill for example is not going to cut it in PCOS.

While losing weight in PCOS is challenging, it’s not impossible.

Let’s dive into eight tips on how to lose weight if you have PCOS.

Tip #1 Eat more fibre

We don't eat enough fibre nowadays because we eat so much processed food, but fibre is vitally important to maintain healthy hormone balance, reduce inflammation and keep your blood sugar levels stable. You can increase your fibre intake by eating more fibre-rich vegetables and whole grains.

Tip #2 Eat healthy fat

Healthy fats include avocados, coconut (including coconut oil, coconut milk and coconut flesh), olive oil, seeds like flax seeds and hemp seeds, and nuts. (tip: peanuts aren’t nuts but avoid them as they can cause inflammation).

Incorporating healthy fats into your diet is going to help you to go into fat burning mode. It may sound counterintuitive, because you may think that fat will make you fat but while certain unhealthy fats trigger hormonal imbalance, healthy fats actually help to control your metabolism and they promote healthy hormone balance, in part because our hormones are made from cholesterol.

DOWNLOAD: 5 Tips To Reverse PCOS Symptoms

Tip #3 Eat fermented foods

Studies have shown that women with PCOS have an abnormal balance and population of gut microbes. The microbes in your gut (a.k.a the gut microbiome) play a vital role in controlling how our food is digested, in the production of our hormones, and are essential for regulating our immune system which is key for reducing chronic inflammation.

Studies have shown that when the microbes in the guts of lean mice are implanted into the guts of mice that are overweight, the overweight mice lose weight simply as a result of the change in gut microbiome. Paying attention to your gut health vitally important if you want to control your weight in PCOS.

Tip #4 Move your body

Just make sure that you are doing the right type of exercise and the right amount. There are certain types of exercise that increase stress on the body and promote the release of cortisol. Cardio for example is definitely not advisable if you have PCOS. Ensure that the type of exercise that you choose is not stressing your body out even more and working against your weight loss goals.

The following exercises have been shown to be beneficial for weight management and for hormone balance in women with PCOS:

Weight training
Resistance training
HIIT (high intensity interval training)
Yoga
Low intensity exercises like walking or even swimming

Tip #5 Quit sugar

Refined sugar is one of the most toxic substances we consume. It robs us of our health, it promotes inflammation, it disrupts our hormones, and it triggers insulin resistance.

The list of the reasons why you should stop eating sugar is constantly growing , but in particular if you are trying to manage your weight with PCOS, completely eliminating sugar for at least a period of eight weeks will help you reset.

I know that may sound unrealistic to you because you're worried about your sugar cravings, but your cravings will diminish as your body begins to heal. The first two weeks are the most challenging but your palate will begin to adjust and you will no longer be able to eat foods high in refined sugar.

Tip #6 Get more sleep

It’s not only the quantity of sleep that matters, but the quality too. Studies have shown that the number one factor linked to overweight and obesity is poor sleep quality. This is particularly important if you have PCOS, because if you aren’t getting good quality sleep, your cravings are going to be through the roof the next day.

The reason for this is because when we are sleep deprived, our bodies will need an energy boost to make it through the next day. We will begin to crave something that will give us a quick burst of energy, like sugar and high calorie foods.

That’s why ensuring that you get good sleep is so important. This is a very bio-individual thing, but generally, getting at least 7-9 hours of deep, quality sleep is advised.

Tip #7 Detox

We are exposed to multiple chemicals in our environment that are causing hormone disruption, but you might be wondering what that has to do with your weight?

Well, if your hormones are out of balance you will be more likely to be inflamed, have unstable blood sugar and possible insulin resistance which leads to weight gain, and the cycle just goes on. This is why it is important to pay attention to the things in your environment and in your food may be disrupting your hormones without you realising it.

Avoiding herbicides and pesticides in the food you're eating, avoiding plastic packaging which contains Bisphenol A (BPA) which is a known endocrine disrupting chemical, and making sure that you opt for “clean” personal care and cleaning product is key.

DOWNLOAD: 5 Tips To Reverse PCOS Symptoms

Tip #8 Avoid dairy

If you have PCOS and want to lose weight, consider eliminating dairy from your diet. Dairy is a common way that we ingest excess hormones, and these hormones can throw our own hormone balance off. Dairy also tends to trigger gut inflammation because about two thirds of the population are lactose intolerant.

Here’s a suggestion: Eliminate dairy completely and see how your body responds. Then after a period of about 30 days, reintroduce it and see how you feel. Pay close attention to how your body responds and keep a diary of your symptoms. This way you will be able to better determine if dairy is right for you.

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