Below I am going to share three tips that I have seen in our personal training business help ladies achieve consistent weight loss results with Polycystic ovary syndrome (PCOS) and maybe you might find them useful to use for your own health and fitness goals.
I have helped ladies with PCOS go on to win physique and bikini competitions by achieving very low body fat levels.
I have also helped ladies achieve the same rate of weight loss as those that aren't diagnosed with PCOS.
On the flips side, I have also seen ladies struggle a bit more with weight loss that have diagnosed PCOS.
Every case seems to be unique.
But that's my point... every case is unique.
Insulin resistance usually is one of the symptoms of PCOS.
We have found that the more insulin resistance there is the more body fat % one may hold.
Lifting weights has been shown to help improve insulin sensitivity.
The more sensitive you are with insulin = better fat loss results.
With our personal training service we prioritize strength training to help improve blood sugar and insulin health.
Trade the treadmill for some weights to help improve insulin sensitivity.
3-6 days of lifting weights may be beneficial depending how much time you can allocate to the gym.
Once again I have seen ladies to be different in the methods of nutrition that helps their weight loss goals while diagnosed with PCOS.
Some can eat more carbs.
Some need to eat less.
Though to lose weight you will need to eat in a deficit of calories so you can use your fat storages for fuel and once again improve insulin sensitivity.
Also containing more consistent whole foods in your diet will stabilize blood sugar, aiding weight loss goals.
I have seen a higher protein diet work really well 2-3g of protein per body weight daily.
While I have seen either a moderate carb intake or a higher fat intake work best for individual cases.
See what works best for you.
Set your protein for the day.
Try a week of higher fat.
Try a week of moderate carb.
Which week did you feel the best, think the best and perform the best ?
From there you have some real time data on how to set up your macros moving forward for your weight loss goals.
Intermittent fasting may also be helpful for PCOS weight management, but I have seen just as good results with clients eating 3-5 meals including breakfast per day.
When it comes to supplementation I always recommend you seek professional advice from a doctor.
Metformin can be effective (if your digestion is ok while taking it) but berberine may be another natural alternative to check out and try.
Both of which improve blood sugar regulation.
Inositol has been quite effective for insulin management and beneficial for sleep quality.
You will notice above that I mentioned different approaches I have seen work for body weight management with PCOS.
Over the years I have found each case to be unique.
A blanket approach does not work in most cases.
Just because you have PCOS does not mean you can't get weight loss results.
Get in the gym, eat smart and train hard.
If you ever need any help, feel free to reach out to our team by booking a discovery call.
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