By
Mary A Andrews-Szikszai
From the moment you have been given the diagnosis of Polycystic Ovarian Syndrome (PCOS), you might have been warned by your doctor that your weight must be kept under control. Unfortunately "keeping your weight under control" can be tricky because it is a lot harder than it sounds, especially since your condition is constantly working against you.
With such a diagnosis, it is understood that you have a hormonal imbalance. You may already be familiar with the physical complications of this imbalance such as, acne, excessive, facial hair, irregular periods, infertility and of course, weight gain. This article however, is not meant to tackle all the complications, rather just the main one that causes the most discomfort because it cannot be treated with creams, tweezers or fertility drugs. That is, because the only effective treatment against weight gain in PCOS sufferers is CONTROL.
The hormone Insulin which is produced by the pancreas to regulate carbohydrate and fat metabolism in the body is the main culprit in increasing weight in PCOS sufferers. This is mainly due to the fact that the body cannot effectively use the hormone. In each person with PCOS, the interaction of Insulin in the body may be different. Due to the hormonal imbalance, the person may be producing more insulin than is required or the body is unable to effectively use the insulin produced. If either is the case, it can be easily remedied with a prescribed drug called Metformin. Whilst the drug with regulate the imbalance, it does not solve the problem of excessive weight gain.
As stated earlier, the only effective treatment is CONTROL. Unlike most people who do not have the condition, people with PCOS are prone to being 'Cravers', with the main craved drug of choice being 'sugar'. In normal women, around the time their period is due to start, they experience a heightened craving for sugar, which usually goes away after the period has concluded, but for PCOS women, it is a never ending struggle. Giving into this craving leads to over consumption of sugar and of course weight gain.
So how can PCOS women fight these cravings, using control to lose weight?
The hard truth that PCOS women have to face is that they must commit to a healthy sugar reduced lifestyle, if they expect to have children and avoid obesity or worse. I have found that with the help of prescribed medication such as Metformin, the fight is made a lot easier. The second step however, is reducing your portions. Humans tend to eat more than they need anyways. For people with healthy digestive systems and metabolism, excess fat and sugar is eliminated, but for PCOS women, unwanted fat hangs on like a leach.
So what do you eat and how much?
There is no right or wrong answer here. It is impossible to create a standard portion size or a specific diet because every one is different. The best advice is to go back to the basic food chart. The more vegetables, lean protein and crunchy fruits such as apples, in your diet, the better. Dairy should be avoided as it contains hormones which can further disrupt your imbalance. Soya also as this has been said to affect fertility. Sugar should ideally be replaced with Xylitol (a sugar alternative).
I have found that it is easy to control your portions by following the rule: Your portions should not exceed the size of your fist. This may sound strange but think of the size of your stomach, in reality, it isn't much bigger than your fist, so why consume more than that at one meal. The good news is that with smaller portions, the frequency can be increased up to six times a day, so there is no fear of starving.
Diet aside, movement is vital. You should aim to get at least 30 - 60 minutes exercise per day. This can be increased to 120 minutes for those who are physically able. Always consult your doctor before increasing the intensity of your exercise. You don't need to get a gym membership or any special equipment to ensure that you move consistently for the required time per day. Jog on the spot or jog at the park. Walking is also more effective than you think. Search for simple exercise videos online and incorporate them into your daily activities.
From the moment you have been given the diagnosis of Polycystic Ovarian Syndrome (PCOS), you might have been warned by your doctor that your weight must be kept under control. Unfortunately "keeping your weight under control" can be tricky because it is a lot harder than it sounds, especially since your condition is constantly working against you.
With such a diagnosis, it is understood that you have a hormonal imbalance. You may already be familiar with the physical complications of this imbalance such as, acne, excessive, facial hair, irregular periods, infertility and of course, weight gain. This article however, is not meant to tackle all the complications, rather just the main one that causes the most discomfort because it cannot be treated with creams, tweezers or fertility drugs. That is, because the only effective treatment against weight gain in PCOS sufferers is CONTROL.
The hormone Insulin which is produced by the pancreas to regulate carbohydrate and fat metabolism in the body is the main culprit in increasing weight in PCOS sufferers. This is mainly due to the fact that the body cannot effectively use the hormone. In each person with PCOS, the interaction of Insulin in the body may be different. Due to the hormonal imbalance, the person may be producing more insulin than is required or the body is unable to effectively use the insulin produced. If either is the case, it can be easily remedied with a prescribed drug called Metformin. Whilst the drug with regulate the imbalance, it does not solve the problem of excessive weight gain.
As stated earlier, the only effective treatment is CONTROL. Unlike most people who do not have the condition, people with PCOS are prone to being 'Cravers', with the main craved drug of choice being 'sugar'. In normal women, around the time their period is due to start, they experience a heightened craving for sugar, which usually goes away after the period has concluded, but for PCOS women, it is a never ending struggle. Giving into this craving leads to over consumption of sugar and of course weight gain.
So how can PCOS women fight these cravings, using control to lose weight?
The hard truth that PCOS women have to face is that they must commit to a healthy sugar reduced lifestyle, if they expect to have children and avoid obesity or worse. I have found that with the help of prescribed medication such as Metformin, the fight is made a lot easier. The second step however, is reducing your portions. Humans tend to eat more than they need anyways. For people with healthy digestive systems and metabolism, excess fat and sugar is eliminated, but for PCOS women, unwanted fat hangs on like a leach.
So what do you eat and how much?
There is no right or wrong answer here. It is impossible to create a standard portion size or a specific diet because every one is different. The best advice is to go back to the basic food chart. The more vegetables, lean protein and crunchy fruits such as apples, in your diet, the better. Dairy should be avoided as it contains hormones which can further disrupt your imbalance. Soya also as this has been said to affect fertility. Sugar should ideally be replaced with Xylitol (a sugar alternative).
I have found that it is easy to control your portions by following the rule: Your portions should not exceed the size of your fist. This may sound strange but think of the size of your stomach, in reality, it isn't much bigger than your fist, so why consume more than that at one meal. The good news is that with smaller portions, the frequency can be increased up to six times a day, so there is no fear of starving.
Diet aside, movement is vital. You should aim to get at least 30 - 60 minutes exercise per day. This can be increased to 120 minutes for those who are physically able. Always consult your doctor before increasing the intensity of your exercise. You don't need to get a gym membership or any special equipment to ensure that you move consistently for the required time per day. Jog on the spot or jog at the park. Walking is also more effective than you think. Search for simple exercise videos online and incorporate them into your daily activities.
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