Losing weight with PCOS can be difficult, but not impossible, experts tell how. Passion and dedication can easily lose weight with PCOS.
Is there weight loss in PCOS? It will possibly take a little longer, but not impossible. These tips will help you.
In polycystic ovary syndrome (PCOS), cysts form around the ovaries, causing an imbalance in hormone levels. Due to this imbalance, the menstrual cycle becomes irregular, there is also problem with ovulation and conception. Renowned nutritionists and lifestyle educators explain that hormonal imbalances caused by PCOS also lead to other health problems.
These are the main symptoms of PCOS
- Having more than one cyst in one or both ovaries.
- Excessive flow of periods and irregular menstrual cycles.
- Lack of ovulation every month, that is, ovulation does not come out regularly from the ovary.
- Increase of androgens such as testosterone.
PCOS also results in problems like excessive facial hair, acne and pimples, excessive weight gain, etc. To keep PCOS under control, it is necessary to lose weight. This is a condition that has different effects on different women, so the way to control it is also different.
It may possibly take some women longer than others to reach the goal or right weight. But it is important to remember that two things are key to losing weight – determination and regular effort.
Keep these things in mind if you want to control PCOS while losing weight-
1. Say Goodbye to Carbohydrates
Carbohydrates should be very less in your diet. Carbohydrate-rich food affects your insulin level. Actually, carbohydrates in your diet should be very less and do not take at night at all.
2. Increase the amount of fiber in your plate
Fiber fills your stomach for a long time. So you don’t eat more than you actually need. When fiber is high, insulin resistance is also low in the body, due to which body fat is reduced.
3. Increase Protein Amount to lose weight with PCOS
Include both essential natural sources of protein such as chicken, fish, eggs and best effective supplements such as whey protein in your diet. Protein controls blood sugar levels and helps in weight loss by burning more calories. If you are a vegetarian then you can choose vegetarian options like lentils, beans, milk and nuts.
4. Stay Away From Processed Food
If you have PCOS, your body digests sugar differently. Processed food contains a lot of sugar, which increases the blood sugar level. So don’t eat them at all.
5. Incorporate Yeast Foods
Any food containing yeast is very beneficial for the stomach. The probiotics present in it promote healthy bacteria in the gut. It increases metabolism and controls weight. Experts recommend including fermented fruits and vegetables in the diet. Make fermented carrots, cabbage and kaffir a part of your diet.
6. Everyday Exercise Is Mandatory
Regular resistance training or workout should be a part of your routine. It enhances metabolism. Apart from this, you can also include cardio in your routine. Although diet control is essential for weight loss, workouts are equally important for you.
7. Don’t Starve Yourself
Being hungry will not help you lose weight. On the contrary, it will slow down your metabolism and increase your weight. Being hungry will also have a bad effect on your hormones.
8. Get good sleep to lose weight with PCOS
Lack of sleep makes you feel more hungry throughout the day. The reason for this is an imbalance of hormones that control appetite due to lack of sleep. By sleeping well, your body heals and recovers. Get enough or at least seven to eight hours of sleep. Also, you should get out in the sunlight within 30 minutes of waking up in the morning. This actually increases the level of serotonin and melatonin. This allows you to sleep better at night and feel fresh in the morning.
If you bring these simple changes in your life, then you will have no problem losing weight.
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