Do you know How PCOD can Impact Your Weight Loss Journey?
Many people with PCOS are interested in learning how to lose weight naturally. When you were first diagnosed with PCOS, your doctor undoubtedly told you that losing weight would be the most efficient way to improve your symptoms.
If you’re anything like me, you’d have responded with something like, “Well, I’ve been trying that for the last 3 years!” ‘Doctor, what’s the secret?’ After that, your doctor most likely gave you the usual lecture about eating less and exercising more.
However, that is exactly what I and 99 percent of my PCOS customers have been doing for the past 3 years. We’ve been eating salads and running for hours, yet the weight continues to rise. To assist our insulin levels, we’ve gone even farther and eliminated all processed carbohydrates. Nothing has changed.
The reason it’s so difficult to lose weight with PCOS is that the problem’s core cause isn’t being addressed. I’ll show you how to lose weight naturally if you have PCOS by looking at more than just calories and carbs. I’m going to talk about leptin resistance in particular.
The weight-loss paradigm based on calories in against calories out is far too basic. Our bodies are much more complex than this. If the calorie equation was indeed the only way to regulate weight, then everyone on the planet would have to count calories to maintain a steady weight. We’d be continuously overestimating or underestimating our energy requirements.
An average piece of toast, for example, contains 80 calories. If you ate a piece of toast more each day than you exerted, you’d gain about 6kg in a year. Or you could lose 6kg in a year if you misjudged and ate one piece of bread less than you were burning. My mother, who weighs around 50kg, is a good example.You couldn’t do that for very long before becoming nothing.
So, how do some people eat anything they want and stay at the same weight their entire lives? First and foremost, they are really fortunate! Then there’s HORMONES! In particular, leptin and insulin. Surprisingly, research has revealed that 70-80 percent of women with PCOS are insulin and leptin resistant
The famine survival hormone is Leptin.
Leptin’s job is to keep us alive in times of starvation by conserving our fat stores. Unfortunately, our hormones haven’t kept up with the evolution of the 24-hour drive-through or the convenience store’s never-ending supply of sweets and crisps.
Our bodies still believe we’re living in a feast-or-famine cycle, and leptin’s job is to make sure we have enough fat reserves to carry us through the famine. It doesn’t want us to perish in the desert, thus its primary function is to keep good fat stores for when the famine strikes.
Leptin is a hormone produced by our fat cells. It flows through our bloodstream to the hypothalamus, a part of our brain. For weight growth, our hypothalamus serves as a thermostat. It constantly monitors the amount of leptin in the bloodstream. We have more fat when we have more leptin.
Regulation of Leptin
The hypothalamus senses the concentration of leptin in the blood and assesses if it has adequate fat storage in case famine strikes tomorrow, much like a thermostat measures the temperature in the air. If the amount is high enough, it will send a signal to the thyroid telling it to increase metabolism in order to burn off part of the stored fat and reduce hunger.
However, if the level is too low, the thyroid is said to lower our metabolic rate and raise our hunger, motivating us to go out and eat every bag of crisps we can find. It’s extremely clever. There is no need for a math degree.
So, if that’s the case, why do we gain weight while we’re obese?
Doesn’t the hypothalamus catch up on this and speed up our metabolism, making us unable to eat for weeks? The issue is one of sensitivity. Our hypothalamus, like our cells with insulin, can lose leptin sensitivity.
This means that our fat produces more leptin, but our hypothalamus is unable to recognise it—as it’s if the sensor has been turned off without our knowledge. As a result, the hypothalamus keeps thinking, “I haven’t detected any leptin in a while—slow metabolism, increase appetite, and make this human incredibly hungry.”
The second issue is that our bodies develop accustomed to having more fat in them, and this becomes the new normal.
If we then strive to lose weight, our bodies will fight us and do everything it can to increase body fat.
This is why so many people lose weight and then gain it back. Not because we lack self-control, but because our bodies will employ every trick in the book to reclaim that fat: increasing our desire and interest in food, slowing our metabolism and body temperature, weakening our immune system, and even increasing our exercise efficiency.
Leptin Resistance and PCOS
While there is no research (that I can locate) on the amount of women with PCOS who are also leptin resistant, we do know that insulin resistance and leptin resistance are linked. Insulin resistance is generally followed by leptin resistance, according to studies.
We also know that insulin resistance affects 70% of those with PCOS. If you have PCOS and insulin resistance, you very certainly have leptin resistance as well.
So, what are our options for dealing with leptin resistance?
Inflammatory foods should be avoided.
For a moment, let’s return to the thermostat analogy. Assume your thermostat sensor is malfunctioning. It wouldn’t be able to tell if the room is warm enough, so it’d keep firing up the boiler to generate additional heat. What would you do in this situation? You wouldn’t just open all the windows and doors to let the hot air out, would you? Well, until the boiler man arrives, we might. No, you’d summon that boiler man (or lady) to fix the problem that’s preventing it from sensing heat: a damaged sensor.
We are practically just opening the doors and windows and hoping for the best when we react to weight gain by running for kilometres and decreasing calories. We are completely ignoring the resistance, which is the basis of the problem.
Chronic inflammation has been found to be prevalent in both Leptin Resistance and PCOS, according to studies.
So the first step is to eliminate those foods that have been shown in research to cause inflammation. Grain, dairy, high fructose corn syrup, soy, and seed oils are all examples (canola, etc).
Get more rest.
According to studies, for every minute of sleep less than the prescribed 8 hours, Leptin levels drop and BMI rises proportionally.s They also discovered that persons who sleep for 5 hours have 15.5 percent less leptin than those who sleep for 8 hours.
What amount of sleep do you require? In this study, at least 8 hours is required, but some people require more. I’m a girl that sleeps for 8 to 9 hours a night. I definitely performed better when I had 9 hours of sleep. Simply not setting your alarm and seeing when you wake up is one approach to test this. This is what you need if you frequently wake up after 9 hours.
Boost your intestinal health.
In the last century, the gut has been the most underappreciated organ in our bodies, and scientists are just now beginning to comprehend the function of the microbiome (the population of microbes that dwell in your intestines) in controlling everything from our immune system to our weight. Medications such as antibiotics, the contraceptive pill, and ibuprofen disturb the microbiome, resulting in an abundance of harmful bacteria.
Too much harmful bacteria, according to studies, produces hypothalamic inflammation, which contributes to leptin resistance.
The following are two things you should do to improve your gut health:
- Consuming more fermented foods, such as sauerkraut, kombucha, and kimchi, which reintroduce beneficial bacteria into the gut. You can also take a decent probiotic supplement.
- Consumption of resistant starch The good bacteria are fed by resistant starch, which helps them proliferate. Because resistant starches can’t be digested in our intestines, they can be used as bacterium food. Resistant starch has no effect on blood glucose or insulin levels, and we don’t get many calories from it. Cooked and cooled potatoes, green plantains, and green bananas are all examples of resistant starch.
How to reduce weight naturally if you have PCOS?
The calorie-based weight-loss strategy is far too basic. Our bodies are far more intelligent than this, and we have hormones such as leptin, which regulates weight and ensures we have enough fat to withstand the impending famine by acting on our fat thermostat (the hypothalamus).
However, our modern lifestyle, particularly inflammation, damages the fat thermostat sensor, causing it to lose sensitivity to leptin. As a result, our bodies try to hold on to as much fat as possible in order to maintain the ‘fat mass set point.’
Instead of berating yourself for your lack of self-control, work on strengthening your body’s sensitivity to leptin. The following are three things you can take right now to boost your leptin sensitivity:
- Avoid anti-inflammatory foods
- Get more sleep and
- Improve your gut health
Here are some tips from my side:
- Make a suitable diet chart with the help of a dietician. For a proper diet chart or online weight loss program visit our website https://azrakhanfitness.com/ .Visit the doctor on a regular basis. Improve your physical condition.
- Become a member of a gym and exercise on a regular basis. If going to the gym is either expensive or too far away, do a 30-45 minute intense workout at home with yoga.
- Maintain your hydration. Drink at least 4-5 litres of water per day.
- Eat at the appropriate times. Consume modest, regular meals. Make 6-7 small meals out of your three large dinners.
- Make the switch from junk food to healthy eating. Every day, consume at least one seasonal fruit.
- Make sure to include protein and vegetables in your meal. Reduced consumption of foods with a high glycemic index.
- Sleep for 8 hours at the same time every day. The golden hour of sleep is from 10 p.m. to 7 a.m.
- Allow 2 hours between meal and bedtime. It is advisable that you eat dinner early.
- Meditation and om chanting might help you relax and reduce your mood swings.
- Maintain a good mindset and stay motivated. Surya namaskar yoga can be practised 12-14 times each day to preserve positive energy in your body.