Why Your PCOS Weight Isn’t Dropping: The Science Behind Hormones, Insulin Resistance, and Yoga

When women go through PCOS, they are worried about their excess weight. Irrespective of their daily workouts and healthy eating habits, PCOS females struggle to lose weight. What are the reasons behind this?

The prime causes are hormonal fluctuations, high insulin levels, and not practicing yoga. If your insulin levels are high, then your body will store unwanted fats automatically. You may notice the fats are stored in the surrounding area of your abdomen. As a result, the increased androgens will increase food cravings and will slow metabolism.

It is essential to know that stress hormones and chronic inflammation do not help lose weight. The good thing is yoga can prove to be beneficial in reducing weight through PCOS.

Practicing yoga daily can boost insulin sensitivity, lessen stress, and keep your hormonal balance in check. Along with yoga, it is essential to take a diet that is full of nutrition. Opt for strength training and seek medical attention. These things can help PCOS weight loss successfully.

Understanding PCOS And Weight Gain

Polycystic ovary syndrome (PCOS) is a condition that puts a negative impact on a female’s health. It has been observed that PCOS often takes place in the reproductive age of women. Various symptoms can occur in PCOS such as,

1. Periods are not regular.
2. At times, periods get missed.
3. Small cysts in any of the ovaries develop.
4. High levels of androgens.
5. Weight gain.
   It has been noticed that gaining weight in PCOS is connected to certain medicines, hormonal changes, and other factors.
   
   It is important to note that not all PCOS females will gain weight. It depends on a woman’s body. Adopting certain lifestyle choices which include exercises and nutritious food can manage weight effectively.
   
   Managing weight during PCOS can seem to be difficult. PCOS women need to make some dietary changes, take the prescribed medications, and do physical activity daily. These things can regulate insulin resistance. Of all things, yoga for weight loss has proved to be effective in PCOS females. Doing yoga as per the instructions of a yoga professional can help practice yoga poses properly.

The Role Of Insulin Resistance In PCOS

PCOS and insulin resistance go hand-in-hand. The levels of blood sugar are regulated by insulin hormone. In PCOS, the cells of a woman’s body do not respond to insulin. As a result, it increases the risk of insulin resistance. In order to compensate, the pancreas makes additional insulin. The insulin that is increased leads to body weight gain. As a result, PCOS females experience fats in the abdomen and excess hunger.

Another study reveals that your ovulation can hamper when your insulin levels are high. Increased insulin encourages ovaries to produce more testosterone. Many research studies show that PCOS is related to obesity. In short, hormonal imbalance and weight gain are inter-related in PCOS.

How Hormonal Imbalances Affect Metabolism?

Hormonal fluctuations impact metabolism in PCOS women to an extent. As a result, PCOS females feel difficulty in losing weight. Let us know how hormonal imbalances have a negative impact on metabolism in PCOS females in the following lines.

1. Changes In The Energy Use:

Hormonal fluctuations do not let the body burn calories. The fat gets stored in the belly region of women. The body does not respond to foods you eat. As a result, women feel changes in their energy use.

2. Insulin Resistance:

A metabolic problem which PCOS females face is insulin resistance. Your body tends to produce more insulin to regulate the levels of blood sugar by becoming less insulin. Increased insulin makes you eat more food which in turn leads to excess body fats. High levels of insulin also encourages the ovaries to make more androgens which aggravate the PCOS symptoms.

3. Chronic Inflammation:

Long-term inflammation is one of the reasons for PCOS. Inflammation can make insulin resistance worse. It can have a negative effect on fat metabolism. PCOS women can experience Type 2 diabetes.

4. Impacts Of Blood Sugar:

Owing to insulin resistance, PCOS females may experience fluctuations in the levels of blood sugar. Food cravings increase dramatically and body energy gets low. As a result, the body is capable of storing excess fats in the form of calories.

Common Weight Loss Mistakes Women With PCOS Make 

Females with PCOS go through challenges in losing weight due to certain reasons.

1. Not Having Calories-Based Foods:

To lose weight, most PCOS women focus on foods that are low in calories. They focus more on highly processed foods that lead to more fats in the body, making weight gain. PCOS weight loss is possible when you eat lean proteins, healthy fats, and whole grains.

2. Less Consumption Of Protein:

Most PCOS women consume foods that are high in carbs. One of the natural ways to manage PCOS is to include chicken, eggs, Greek yoghurt, and fish in your diet.

3. Hours Of Intense Cardio:

It has been noticed that most PCOS women invest time on the treadmill. They do not spend time on strength training exercises. It is essential to opt for moderate cardio and go for strength training at least four times a week.

4. Opting For Strict Diet:

Some PCOS women consume foods that are very low in calories. At times, they get so strict in their diet that they eat less food. Some PCOS women also jump to binge eating. Balancing your food habits is the best option for PCOS women.

5. Not Prioritizing Sleep:

Insulin resistance goes for a toss when you get poor sleep. Less sleep leads to excessive hunger which makes it more difficult to lose weight. How to lose weight with PCOS naturally depends on the quality of sleep you get each night.

6. Overlooking Stress:

A large percentage of PCOS females do not pay heed to chronic stress that has a negative impact on regulating hormones. Even eating behaviour can be affected due to long-term stress. Mindful practices and daily exercises and yoga can help PCOS stress management.

Why Stress Can Make PCOS Symptoms Worse?

Higher stress levels push PCOS females to go through a few challenges.

1. PCOS females experience difficulty in conceiving. At times, healthcare providers feel difficulty in providing fertility treatments that can be emotionally stressful.
   
2. PCOS women live an isolated life because of unwanted weight gain. They remain away from their friends and family. Stress mounts when they live alone.
   
3. Owing to PCOS, women experience unnecessary hair growth on their faces, hands, or legs; weight gain, and acne. This is due to rising insulin levels. 

PCOS and insulin resistance can lead to long-term stress in PCOS women. These body image concerns make PCOS women lose confidence in themselves. They feel ashamed of facing the world. As a result, stress occurs.

• Not getting ovulation on time and irregular menstruation cycles lead to more stress in women
• Low metabolism and fatigue can make stress worse in PCOS.
• Stress can make women consume foods that are high in sugar. Women get sugar cravings which worsen PCOS symptoms.

How Yoga Supports PCOS Weight Loss?

Doing yoga daily can keep hormones under control. Yoga can also help in regulating metabolism which helps get relief from PCOS faster.

Yoga for weight loss can be helpful for PCOS patients. How does it work?

1. Regulates Hormones:

Doing yoga daily can keep hormones under control. Yoga can also help in metabolism which helps get relief from PCOS faster.

2. Motivates Physical Activity:

Yoga is one of the best physical activities PCOS women can do. Practicing yoga burns calories. As compared to cycling or running, yoga is a better way to shed extra pounds from your body. Doing certain yoga poses can help burn calories in no time.

3. Gets Better Sleep:

Low-quality sleep leads to weight gain in PCOS females. Therefore, the best way for PCOS weight loss is to get quality sleep.

4. Improves Insulin Sensitivity:

It has been noticed that most PCOS females are struggling with high insulin levels. As a result, the body stores more fats than needed. If you are thinking how to lose weight with PCOS naturally, performing yoga can make improvements in insulin sensitivity. This can help PCOS women lose weight.

5. Lowers Stress:

Women with PCOS struggle with higher levels of stress. Long-term stress can make PCOS women get unwanted food cravings which lead to unwanted abdominal fats. Doing yoga regularly can decrease the levels of stress.

7 Best Yoga Poses For Women With PCOS 

The best yoga poses for PCOS can be learnt from Yogiva. It is one of the acclaimed yoga institutes which teaches yogis various yoga asanas under the expert guidance of proficient yoga trainers. Let us see 7 yoga poses that are suitable for PCOS women.

1. Cobra Pose:

Cobra pose is basically a back-opening asana which stimulates the adrenal glands. It also boosts circulation in the organs of your abdomen. PCOS females who feel weak at all times, practicing this yoga asana can rule out lethargic and treat PCOS.

2. Seated Spinal Twist:

This yoga asana helps circulation in the region of the pelvic area and abdominal cavity. It supports digestive health and makes ovaries strong. Doing this yoga pose helps release tension from hips and lower back.

3. Butterfly Pose:

For better reproductive health, Butterfly Pose is the best yoga asana. This yoga pose opens your hip flexors and inner portion of the groin which in turn boosts blood circulation in the pelvic area. This pose also stimulates gently on the uterus and ovaries.

4. Bridge Pose:

One of the natural ways to manage PCOS is the Bridge Pose. This asana makes the lower back strong. It also boosts the circulation of the pelvic region and cures thyroid issues in women with PCOS.

5. Legs Up The Wall Pose:

This effective yoga pose soothes the nervous system and keeps tiredness away. Doing this asana helps better circulation in the pelvis. This pose also reduces stress hormone which in turn provides sound sleep and chronic Inflammation.

6. Garland Pose:

The garland pose helps arouse the circulation of the pelvic area and opens the hips. Improper blood circulation leads to PCOS. This yoga asana involves thighs and glutes that help control the use of glucose. This yoga pose also boosts the digestive system, as many PCOS females go through bloating and poor digestion.

7. Child’s Pose:

PCOS females who deal with chronic stress are advised to do this yoga asana. This pose will not increase insulin resistance and cortisol levels in PCOS women.

Lifestyle Habits That Complement Your Yoga Practice

Opt For PCOS-Based Foods:

Having a PCOS-friendly diet can control blood sugar in women with PCOS. Have plenty of legumes, whole grains, veggies, and lean proteins. Restrict the intake of snacks high in sugar and processed foods.

Keep Stress Away:

Long-term stress aggravates hormonal signs in women who experience PCOS. To manage stress, PCOS patients should practice meditation, deep breathing exercises, yoga, and communing with nature. Writing a journal every day can also lessen stress hormone.

Sleep Well:

Women who are diagnosed with PCOS need consistent sleep, as it supports hormonal health. Sleeping for eight hours at a stretch can manage stress, control blood sugar levels, and improve overall health of a PCOS woman.

Regular Exercises:

Not only exercises but doing yoga along with swimming, brisk walking, and cycling can be beneficial for PCOS women. These good habits can keep weight in check when women go through PCOS issues.

Opt For Weight Loss Goals:

Weight loss goals are only for those PCOS females who are obese. Paying attention to food, exercises, yoga, and quality sleep can help lose uncontrolled weight in PCOS patients.

Creating A Sustainable PCOS Wellness Routine

1. Moving your body by way of daily walking, doing strength training in a week can build muscle mass.
2. Keep tabs on the signs of PCOS that will help build a sustainable PCOS routine.
3. Turn off your smartphones and other gadgets to get healthy sleep.
4. Spend time outdoors and socialize that will help keep your mind fresh.
5. Talk with your medical practitioner to get proper treatment for PCOS. The right medicines can cure PCOS in a few months.

Why Choose Yogiva

Mindful Movement Over Extreme Workouts:

You do not have to push yourself hard to enjoy good health. Yogiva focuses on a balanced fitness where mental and physical well-being matter. Do not go for extreme levels of workouts. Instead, do yoga poses that are gentle for your body and help PCOS weight loss effectively. 

Yoga For Cortisol Regulation:

There are a few effective yoga asanas that manage cortisol levels. When stress is in check, you do not have to worry about PCOS weight gain.

Breath Work And Meditation For Hormone Balance:

Yoga consists of deep breathing and meditation which helps balance hormonal levels. Practicing meditation and deep breathing from a yoga professional in Yogiva will not give rise to hormonal fluctuations.

Consistency Over Quick Fixes:

Do not rush for quick fixes when it comes to treating PCOS. Performing yoga poses from experienced yoga professionals will help overcome PCOS. All you need is to do the poses with consistency to get best results.

A Holistic Wellness Approach To PCOS Management: 

If you are looking for a holistic approach to treat PCOS, then Yogiva can be of great help to you. To get PCOS treated to a larger extent, yoga poses that are taught in this eminent yoga class can be beneficial.