Weight loss with PCOS by Dr. Adesola Oyewole of Lily Primary Care

Losing Weight with PCOS: A Balanced Approach with Walking, Weight Lifting, and Fiber

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that can make weight management challenging. Women with PCOS often face insulin resistance, which can complicate efforts to lose weight. However, incorporating a strategic approach to exercise and diet can make a significant difference. Here's how focusing on walking, weight lifting, and a fiber-rich diet can help manage weight effectively with PCOS.

1. Walking: The Power of Low-Intensity Exercise

Walking is a low-impact exercise that can be incredibly effective for managing weight, especially for those with PCOS. Aim for 10,000 steps a day, which is roughly equivalent to 5 miles. This moderate level of physical activity helps improve insulin sensitivity, a common issue in PCOS, and supports overall cardiovascular health.

To make this achievable, consider breaking it down into smaller chunks throughout the day. A morning walk, a lunchtime stroll, and an evening jaunt can collectively add up to your daily goal. The consistent, gentle nature of walking reduces stress on the body while promoting calorie burn.

2. Weight Lifting: Building Muscle and Boosting Metabolism

Weight lifting, or resistance training, plays a crucial role in managing PCOS. By building muscle, you increase your resting metabolic rate, which helps in burning more calories even when you're at rest. This is particularly beneficial for PCOS, as muscle mass can improve insulin sensitivity and regulate blood sugar levels.

Incorporate weight lifting into your routine 2-3 times a week. Focus on compound movements like squats, deadlifts, and bench presses, which work multiple muscle groups simultaneously. Start with light weights and gradually increase as you build strength. Remember, consistency is key, and proper form is essential to prevent injury.

3. Balanced Diet: The Role of Fiber

Diet plays a pivotal role in managing PCOS and supporting weight loss. A diet rich in fiber can be particularly effective. Fiber helps slow down digestion, which can lead to more stable blood sugar levels and reduced insulin spikes. This can be beneficial for managing insulin resistance and reducing cravings.

Include a variety of fiber-rich foods in your diet, such as:

- Whole grains: Brown rice, quinoa, and whole wheat products.

- Vegetables: Leafy greens, broccoli, and carrots.

- Fruits: Apples, berries, and pears.

- Legumes: Lentils, chickpeas, and beans.

Combining these foods with lean proteins and healthy fats can help create balanced meals that keep you full and satisfied.

Losing weight with PCOS involves a multifaceted approach. Walking 10,000 steps a day provides a foundation of low-intensity exercise that improves overall health and helps with weight management. Weight lifting adds muscle, boosts metabolism, and further aids in controlling insulin levels. A fiber-rich diet supports stable blood sugar and reduces cravings, making it easier to adhere to a healthy eating plan.

Remember, every individual’s journey with PCOS is unique. It's important to tailor your approach based on what works best for you and consult with healthcare professionals for personalized advice.

Dr. Adesola Oyewole is a distinguished board-certified primary care physician based in Houston. An award-winning physician, Dr. Oyewole exemplifies excellence in medical practice and community service. As an African-American physician, she is deeply committed to giving back to her community, driven by a passion for medicine and a dedication to educating others on vital health topics.

Dr. Oyewole completed her residency at the esteemed Houston Methodist residency program, where she honed her clinical skills and medical knowledge. She is also a proud graduate of the University of Houston. Her commitment to both her patients and her community underscores her dedication to improving health outcomes and advancing public health education.

Dr. Oyewole is the proud owner of Lily Primary Care in Houston TX.