PCOS patients, here’s a guide to safe and effective weight loss

Polycystic ovarian syndrome (PCOS) is a hormonal disorder that results in enlarged ovaries with small cysts on the outer edges. Besides causing insulin resistance and increasing testosterone within the body, PCOS also makes it difficult to lose weight. Recently, a Delhi Police Sub-Inspector suffering from this syndrome, made headlines for losing 15 kilos in less than 3 months after delivering a baby. Not only did it raise eyebrows, it made us wonder how exactly PCOS patients can navigate weight loss in a safe and effective way.

“Rapid weight loss, such as losing 15 kg in three months after delivering a baby, is generally not safe or healthy, particularly for mothers suffering from PCOS (Polycystic Ovary Syndrome),” said Dr Dharmesh Shah, holistic health coach and Director of Holistica World.

According to him, rapid weight loss often involves significant calorie restriction, which can lead to deficiencies in essential nutrients. This is especially concerning for a breastfeeding mother, as both she and her baby require adequate nutrition for health and development.

“Fast weight loss tends to result in more muscle loss than fat loss. For individuals with PCOS, maintaining muscle mass is important, and the ideal way to lose weight should involve strength training, which isn’t feasible during such a rapid weight loss period,” he said.

Significant and rapid weight loss can have psychological effects, potentially leading to postpartum depression or mood swings, he added.

If a PCOS patient has to lose weight, what is the best way of doing so?

“First, dietary management is crucial. Incorporate high-fiber and low glycemic index foods to regulate blood sugar levels, and ensure a high protein intake for muscle mass and satiety. Limiting processed foods is also important to avoid unhealthy fats and sugars.

Second, exercise plays a significant role. Combine cardiovascular exercises with strength training for effective weight management, aiming for consistency to improve overall fitness and metabolic health.

The ideal weight to lose in a month is typically between 2.5 to 3 kilograms. (Source: Freepik)

Stress management is another key factor. Chronic stress can worsen hormonal imbalances in PCOS, making weight loss difficult. Techniques like meditation, yoga, and deep breathing can help manage stress and promote well-being.

Regularizing lifestyle habits, such as prioritizing adequate sleep and maintaining a regular sleep schedule, can also significantly impact weight management. Avoid late-night activities and limit digital screen exposure before bedtime.

Lastly, consider appropriate supplements as recommended by a healthcare provider to support overall health and address specific deficiencies.

What is the ideal weight to lose in a month?

The ideal weight to lose in a month is typically between 2.5 to 3 kilograms. This range ensures that the weight loss is both safe and sustainable, allowing your body to adjust gradually without causing any adverse health effects.

Certain precautions to keep in mind

• Always consult with your doctor and nutritionist to ensure your weight loss plan is safe and effective.
• Steer clear of extreme diets or severe calorie restrictions.
• Pay attention to your body’s signals and needs. Adjust your approach if you feel fatigued, weak, or unwell.
• Make sure to include enjoyable physical activities in your routine.
• Surround yourself with supportive friends and family who can encourage and motivate you.

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