PCOS patients often have to face frustration with weight. It doesn’t mean that you can’t lose weight with PCOS; you can, but many females find this challenging with low metabolic rate, more carb cravings, changes in appetite hormones and much more. Here in this blog, we will share the helpful tips to lose weight with PCOs and share with us how you managed the weight loss journey? Take a look
Don’t Compare Yourself with Others
You might have so many inspirations over the internet, but it doesn’t mean that it would help you lose weight in a month like any other influencer. If you see any diet plan working for others, then there are chances it won’t work for you. So whatever you follow make sure the doctor or nutritionist should recommend it because their involvement is compulsory.
Stay away from Alcohol and Drugs
Women with PCOS need to pay special to this and they should avoid alcohol and drugs at any cost because it would trigger so many issues. If you all are in heavy addiction of this then nothing would work for you except the better treatment center and New Jersey treatment center has lots of facilities to treat PCOS females as well who are involved in drug addiction.
Reduce Carb Intake
We all know how much insulin is essential for blood sugar management and energy storage in the body. It’s necessary to reduce the carb consumption that helps to manage the PCOS because it impacts the insulin levels. It increases body fat and causes weight gain in women with PCOS.
Get to know about the Root Cause
Do you know the major root cause of PCOS? These are stress and insulin resistance, and both are the root cause of weight gain. Stress leads to excessive cortisol production and cause weight gain, and makes the weight loss journey much more difficult. Insulin resistance is linked with high levels of insulin that cause fat storage, and definitely, it troubles you in losing weight.
Include Protein in The Diet
Protein is an important diet that keeps you full for longer and helps to prevent carb cravings later in the day. It prevents the loss of muscle mass that usually occur with cut down. It helps you in burning more calories, and women with PCOS should have a higher protein diet. Choose high protein snacks or incorporate them in meals such as eggs, nuts, dairy, meat and seafood. Let me add one thing here: the searches for high protein foods boost weight loss.
Consume Healthy Fats
Women with PCOS should consume a low-fat diet. Consumption of healthy fats in diet would help you to become more satisfied after meals. We all know fats are rich in calories, but adding healthy fats to meals can increase stomach volume and reduce hunger. Avocado, olive oil, coconut oil, nut and butter are included in healthy fats. This is very beneficial for women with PCOS. Higher fat intake reduces hunger and helps in losing body fat.
Go For Mindful Eating
Women with PCOS are involved in so many diets, but mindful eating is an effective solution that promotes the ways to tackle hunger and fullness. These approaches help to deal with emotional eating. Mindful eating help with weight loss. Always eat in restricted timing because it improves the metabolic parameters such as blood sugar, insulin levels and blood pressure. It can also decrease the chances of breast cancer as well.
Limit The Intake of Processed Foods and Additive Sugar
Cut down the intake of unhealthy foods. Process foods with additive sugars raise blood sugar levels and increase the risk of insulin resistance, increasing the chances of obesity. Women with PCOS have high blood sugar levels. Minimum processed food is safe for your health and more satisfying. Limit the consumption of sugar and refined carbs to manage healthy body weight.
Add Veggies
Vegetables are low in calories and carbs loaded with nutrients and fiber. PCOS women should add veggies in diet to lower cholesterol levels and assist in gut health. It improves the gut microbiome and keeps you full for a long which is essential for PCOS. Mix veggies in soups and pasta to make it less tedious for a meal.
Exercise Regularly
This is one of the improved strategies to lose weight, and PCOS patients need to go for regular exercise to lose belly fat and improve insulin sensitivity. Involve yourself in cardio and weight training exercises to help women with PCOS drop body fat and improve insulin sensitivity.
Take Plenty of Sleep
Sleep is essential for human health, and PCOS patients would experience sleep disturbances to reduce excessive insomnia issues. Lack of sleep increases the activity of hormones and drive hunger. It would lead you to emotional eating throughout the day. Ensure you all are sleeping at least 7-8 hours per night and adults who slept less than 6 hours every night would have a higher risk of developing belly fat.
Manage Stress Level
Being depressed is one of the major risk factors for weight gain, so everyone should know how to manage stress. Do you know stress increase the levels of cortisol? Stress increase the belly fat, and belly fat increase the inflammation that triggers more cortisol production. Stress management is essential for lowering down the cortisol level. It would help if you involved yourself in different ways to deal with stress.
Take Supplements
Patients with PCOS should try supplements as well to manage their weight. Doctor recommendation is essential, which is related to vitamins B that also help to improve insulin sensitivity. Ask your doctor, and never try anything on your own.
What are the common symptoms of PCOS?
- Irregular Periods
- Heavy Bleeding
- Hair Growth on face and body
- Acne
- Weight gain
- Skin darkening issues
- Headaches
These are the few tips and tricks to deal with PCOS because it affects your body and other aspects of health. In women, infertility issues are increased, and to get pregnant, you have to ovulate, so women who don’t ovulate regularly don’t release the eggs to fertilize. This is one of the major reasons for infertility in women. Try to focus on all the mentioned ways to stay healthy and fit.
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