If you are wondering how you can to start magically lose weight with polycystic ovary syndrome (PCOS), then this blog post has been written especially for you. I have 15 years of dieting experience, and have failed at probably 1000 attempts at losing just 6kg of fat (having PCOS makes it harder to for women to lose fat due to hormonal changes).
Even though I have pretty much memorised every health fact I have ever come across, and know exactly what I need to do in order to lose weight with PCOS, I also know exactly what I am doing wrong that is preventing me from losing weight and possibly improving my PCOS symptoms. I have put in countless hours of research to find out what it takes to improve polycystic ovary syndrome.
The basic principles of losing fat with PCOS are reducing insulin levels through a low-carb diet and cutting out sugar, as well as reducing stress.
The thing is that you probably already know a few things that you are doing that are standing in your way of weight loss and improving your annoying polycystic ovary syndrome symptoms. You are probably aware of the things that you are doing that are sabotaging your health or that are making you gain weight.
Apart from PCOS influencing your insulin levels and, therefore, your weight, the reasons could also be because you are overeating, you are not practising portion control, you are eating too much sugar and too many carbohydrates, you are stressing too much, which is possibly also triggering you to overeat, etc.
You probably already know one or two habits or things that you can change in your life that will help you start to lose weight and that can actually make a big difference in the quest to improve polycystic ovary syndrome symptoms.
I often find myself thinking: ”why can’t I lose weight?” I try so hard. But then when I managed to finally quiet my lizard brain, think clearly, and become more mindful overall, then all of a sudden, I realised I have not been able to lose weight because I have been doing some of the things I know I should not have been doing.
My typical pattern is to stick to a diet for three days to three weeks, and then I self-sabotage by binge eating and overeating and returning to old habits. It is even harder to get back on the wagon when you have gone off the rails, and have overeaten for ten days in a row.
I have struggled to lose weight, because I struggle to stop overeating, but that is something that I am working on. At least I stick to only eating healthy foods 90% of the time. Doing this has helped with my polycystic ovary syndrome, and I only have to worry about meal volumes, carbohydrate consumption, and meal frequency.
I started doing what will be beneficial for weight loss and polycystic ovary syndrome again recently by reducing carbohydrate consumption and also reducing meal frequency.
Eating less meals throughout the day meant that I could at least eat a little bit more at every meal, because if you eat five small meals a day, for an overeater like me, that is not going to work long-term. That is not going to be satisfying. But if I stick to two or three meals a day, the meals can be larger and more satisfying, and it reduces insulin spikes.
The magic thing is: you just need to start doing the things that you know will help you lose weight, which is not following a diet that is high in sugar and processed foods, because we can all agree that processed foods and sugar are not good options if you want to lose weight.
The moment I stopped doing the things that I know were getting in my way of losing the final bit of fat, I started seeing results.
What are the things that you are doing that are making you gain weight? What can you do in order to start the weight loss process? You do not have to be perfect 100% of the time, but if you just do what you need to do to see results at least 80% of the time, you still get 80% of the benefit.
If your goal is to lose 10kg in total, you could get there by sticking to your diet plan and the workouts you have set for yourself to lose weight 100% of the time, but if you only stick to it 80% and end up losing 8kg in the process, that is still amazing.
That is my advice to you today as a PCOS and health blogger. Think about what the things are that you are doing that are making it hard for you to lose weight, and start by changing those things. It can be very overwhelming with all of the health information that is out there, but if you are starting your polycystic ovary syndrome journey, just start by making the changes that you know that are obvious to you first, and you should see big results in terms of improving symptoms over time.
Once you have managed to change the unhealthy behaviours that have led to you being overweight and wanting to lose fat in the first place, you can focus more on eating to improve other aspects of your health and to improve polycystic ovary syndrome, which is what we are after at The Hart of Health.
I do not want to put too much focus on losing fat for the sake of body positivity, but unfortunately, it is not about aesthetics. For most women, weight loss is part of managing polycystic ovary syndrome. Losing just 5% to 10% of your body’s total weight can improve your polycystic ovary syndrome symptoms greatly, such as hormonal acne, excess hair growth, hair loss, the lack of ovulation, infertility, etc.
Many women with polycystic ovary syndrome end up becoming pregnant when they finally lose weight. Maybe it will help you if this is something that you are striving for.