For a woman with Polycystic Ovarian Syndrome losing weight can feel like climbing Mt. Everest. While your friends are talking about effortlessly losing several pounds, you may feel stuck on a plateau, unable to speed up your weight loss despite your best efforts.
You may only be losing a few pounds per month, or you may have stalled out temporarily, and haven’t lost a pound in weeks. Add the PCOS tummy into the mix, and suddenly losing a few pounds feels impossible.
Well, I’m here to tell you that it is definitely possible! You just need to keep positive, stay focused, and realize that with the plateaus and set backs comes determination and motivation – the realization that you will eventually be able to shed the extra pounds, and get that PCOS under control!
What makes me so confident? I have had PCOS since I was in my early teens. The problem is, I didn’t get a diagnosis until many years later. By then, I had gained nearly 65 pounds (much of it around my middle), suffered from adult acne and skin tags, and was dealing with all of the physical and emotional issues that come with PCOS.
It was a nightmare, but after getting fed up with how I was living, I dropped 62 pounds, and now my PCOS is a thing of the past.
Did it happen overnight? Heck no! It took me a few months to get my PCOS symptoms under control, and nearly nine months to get my weight back down into a healthy range. Now I know what you may be thinking. “Nine months? Isn’t there anything faster? I don’t want to wait that long!”
I understand completely, I didn’t either. That said, it is important to know that PCOS women lose weight more slowly than their non-PCOS counterparts. According to Womens-Health.co.uk, PCOS women not only face more challenges when attempting to lose weight, but they also tend to lose at a slower rate.
Ironically, it is the excess weight that also negatively affects PCOS, and prevents the body from fully healing.
It may not be a fast weight loss, but it is still an important step towards your goal of minimizing PCOS symptoms and getting back to your healthy self. If you have PCOS, be proud of any weight that you are able to lose! Go easy on yourself, and realize that your body is doing the best that it can. Every ounce of weight you lose, and every bit more energy you gain, is a huge accomplishment. Be patient, you’ll get there!
So what steps did I take to lose over 60 pounds, and banish my PCOS symptoms for good?
Low Carb Eating
The first step I took was modifying my dietary habits. After a lot of research, tons of reading, and several talks with my doctor and naturopath, I began a low carbohydrate way of eating. No, I’m not talking about a fad style low carb diet, where I eat my weight in meat and cheese every day. I’m talking about a low carb diet in which I still monitored my caloric intake, avoided sweets and starchy foods, drank lots of water, ate mountains of fresh vegetables and fruits, and opted for organic meats and dairy. Basically, I shifted towards a healthier way of eating, and minimized how many carbs I ate every day in the process. I keep my total carbs for the day around 60, but each body will need a different maintenance amount.
Although many researchers are still trying to determine whether PCOS is caused by insulin resistance, insulin resistance is caused by PCOS, or some combination of the two, the fact remains that there is a very direct connection between insulin resistance and PCOS.
Since PCOS is so closely related to blood sugar and insulin resistance, lowering your carbohydrate intake can make a significant difference in your weight loss journey. In my first two months of low carb eating, I lost nearly 25 pounds. With that weight loss came a surge of energy, renewed self-confidence, clear skin, and regulated (finally!) hormones. My PCOS was going away, and I hadn’t felt so unbelievably healthy since my days in junior high school.
Talk about motivation! Since those exciting first few months, I have not strayed too far from my low carb ways. Sure, I’ll indulge in a higher carb treat once in a while, but the key for me is moderation and memory.
I remember how bad I felt, and all it takes is a split second flashback to keep me from saying “yes, please” to that second brownie. Knowing how bad I felt then, and how amazing I feel now, is the best way for me to stay on track.
I also suggest trying to get some cinnamon every day either in your food, or as an additional supplement in your regular multivitamin regimen. I noticed that it was much easier to maintain my blood sugar levels when I remembered to take my cinnamon for the day. Just make sure to check with your doctor or naturopath first before starting any diet or supplements.
Exercise
Cardio, strength training, yoga, Pilates…basically any type of workout that gets you moving is a great way to control glycemic load and insulin levels. A workout sometime during my day is what keeps me organized and sane. Plus, it boosts my energy levels, and helps keep my hormones in check.
According to the SoulCysters website, a moderate level of exercise is enough to control insulin levels in the body, and can work to banish PCOS symptoms. Exercise is also a great stress reducer – another important activity for women with PCOS.
Typically, I aim for at least 30 minutes of cardio exercise 4 days a week. I also try to squeeze in a few strength training days every week, and I make sure to do my crunches every few nights. I am thrilled to say that after about 7 months of crunches, cardio, and dieting, I finally got my PCOS belly down to a firm, fairly flat tummy.
Stress Reduction
Women with PCOS are encouraged to reduce stress in their daily lives. I know – impossible, right? Not necessarily. While you may not be able to control what is happening in your life, you can control how you react to the things that are happening.
Every day, I try my best to keep a positive outlook on things that are going on around me, and choose at least two activities that will help calm my spirit and keep my stress levels low. I pray, do Pilates, exercise, take a walk, laugh with a good friend, write, take a bubble bath, sketch, or journal. In other words, I do whatever strikes my fancy that day. As long as I can relax and enjoy the activity, it works as a stress reducer for me.
Water, water, and more water!
Did I mention water? I drink plenty of it every single day. My minimum is 8-10 glasses a day, but I always try to drink more than that, especially when I exercise. Water not only keeps your body hydrated, but it also helps control hunger, keeps toxins moving out of your body, and gives you the energy you need for workouts.
After following the above steps for nine months, I had lost over 60 pounds, felt amazing, and no longer had the terrible symptoms of PCOS that I had suffered with for over a decade. If I (the pizza and sweets queen!) can do, I know that you can, too! Good luck with your journey!
—————————————-
Sources:
1. Women’s Health. PCOS Treatments. 2010. http://www.womens-health.co.uk/pcos6.asp.
2. SoulCysters. PCOS & Lifestyle Changes. 2011. http://www.soulcysters.com/weight_loss.html
3. Personal journey with PCOS and weight loss.
