Polycystic ovarian syndrome (PCOS) is a common hormonal condition affecting women of reproductive age. The symptoms, including weight gain and difficulty losing weight, can be frustrating for many. Understanding why PCOS leads to easier weight gain is crucial in regaining control over your body. This blog will explore the reasons behind this challenge.
Understanding PCOS
PCOS is a hormonal condition, typically diagnosed using the Rotterdam criteria, which requires the presence of at least two out of the following three criteria:
Irregular or absent periods
High levels of androgen hormones
Polycystic ovaries
Symptoms of PCOS vary from person to person, but can include acne, excessive hair growth and weight gain. Given that everyone’s PCOS is unique to them, there may be different reasons behind weight gain. However, some of the common theories for why weight gain is easier with PCOS are explored below.
How insulin resistance contributes towards PCOS weight gain
Insulin resistance is a common feature of PCOS. Insulin is a hormone that takes glucose (sugar) from the blood and moves it into body cells, where it can be used for energy.
Insulin resistance occurs when insulin doesn’t work very effectively, causing sugar to remain in the blood for longer, which leads to higher blood sugar levels. Since sugar isn’t efficiently moved into body cells, the body thinks it’s lacking energy. Subsequently, appetite can increase, as the body’s way of demanding more energy. This increase in appetite may lead to eating more food, and therefore energy, than your body needs. This can lead to weight gain. Therefore, managing and preventing insulin resistance can help with appetite and subsequently weight in those with PCOS.
Not only this, insulin resistance can cause cravings for carbs and sugary foods. Moreish foods, such as chocolate and biscuits, aren’t solely responsible for weight gain with PCOS. However, difficulty managing portion sizes and frequency of these foods in the diet can contribute towards weight gain.
The role of androgen hormones in PCOS weight gain
As mentioned previously, some people with PCOS may have elevated androgen hormone levels. Androgens include hormones such as testosterone. It’s normal for women to have androgens, but these are at a much lower level compared to men.Â
When androgen levels are elevated in women, this can promote weight gain around the abdomen (tummy). Additionally, high androgen levels can drive an increase in insulin levels, further contributing towards, or even worsening, insulin resistance.
The role of lifestyle in PCOS weight gain
There’s no escaping the fact that lifestyle influences weight - and this includes PCOS weight gain too. Food choices, exercise, sleep and stress are just some of the factors that play a role.
In particular, an association between people with PCOS and higher cortisol levels (the stress hormone) has been found. High cortisol levels are suggested to affect androgen levels, and may exacerbate PCOS symptoms, which may include weight gain.
What can you do about your weight if you have PCOS?
Whilst PCOS weight gain can be frustrating, it’s important to know that it’s not impossible to lose weight. Below are some of the options you may wish to consider.
Improve diet quality
Whilst a calorie deficit is vital for weight loss, it’s important that you’re eating a good quality diet. Prioritising nutrient-dense, whole foods can help manage and prevent insulin resistance. A diet rich in fibre, lean proteins and healthy fats is key to managing blood sugar levels, and helping to keep you full and satiated, preventing overeating. By switching your focus from calories to diet quality, weight loss becomes more manageable, healthier and sustainable in the long term.
Regular exercise
Finding exercise and activities that you enjoy is essential to participating in regular exercise. No one wants to do something they don’t enjoy. Regular exercise can improve insulin sensitivity and increase the amount of energy you burn, helping contribute towards an energy deficit, which is vital for weight loss.
Manage stress
It’s easier said than done, but finding strategies to reduce stress levels can help with weight loss. These stress reducing strategies will differ from person to person, but could include activities like yoga, mindfulness, breathwork or reading.
Medication
Your GP or doctor may prescribe medication that can help with weight loss. This may include medication that targets insulin resistance, such as metformin. Typically, if these medications are prescribed, you will be encouraged to start or maintain healthy lifestyle habits also.
Consider professional support
If you’re feeling overwhelmed with where to start, and need accountability to keep you on track with your habits, working 1-1 with a Nutritionist who specialises in PCOS weight loss - such as myself - may be beneficial.
With my tried and tested approach to PCOS weight loss, you’ll wave goodbye to tedious calorie counting. You’ll learn to build nourishing meals that manage and prevent insulin resistance, all whilst still enjoying your favourite foods.
If you’re ready to fit comfortably and confidently back into your clothes whilst still enjoying the food you love, and managing your PCOS, book your free 15 minute discovery appointment to find out how you can do this.
Summary
Understanding why it’s easier to gain weight with PCOS is the first step towards taking back control of your weight. By addressing insulin resistance, androgen levels and lifestyle habits, you can start to lose weight and fit comfortably and confidently back into your clothes.
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