PCOS WEIGHT LOSS: TIPS TO LOSE WEIGHT IF YOU’RE SUFFERING FROM POLYCYSTIC OVARY SYNDROME

PCOS, also known as Polycystic Ovary Syndrome is a condition wherein one develops several small sacs filled with fluid along the oyster edge of the ovary, which are known as cysts. These cysts have immature eggs present in them. PCOS is characterised by irregular menstrual cycles, excess androgen levels, and polycystic ovaries. One of the most common symptoms seen among women with PCOS is weight gain, especially around the abdomen. This weight gain partly happens due to insulin resistance, which is prevalent in PCOS patients.

Therefore, a lot of women suffering from PCOS try to lose weight, however, weight loss with PCOS involves a combination of diet, exercise, and sometimes medication. Here, take a look at some of the tips you can follow to lose weight if you’re suffering from polycystic ovary syndrome.

Diet

Follow a diet that includes foods with a low glycemic index. They are digested and absorbed more slowly, which leads to a more gradual rise in blood sugar levels. This can help manage insulin levels and reduce insulin resistance. You should add a lot of whole grains, legumes, nuts, seeds, fruits and vegetables to your diet.

Physical Activity

Exercise can help improve the body’s sensitivity to insulin and thereby, help in weight loss. Aerobic exercises like walking, cycling, swimming and strength training exercises can be beneficial. Try and perform at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.

Portion Sizes

Even eating healthy foods can lead to weight gain when consumed in large amounts. Therefore, use smaller plates, check serving sizes and be aware of the quantity of food you consume to help control caloric intake.

Healthy Fats

Eating healthy fats can help you lose weight. Focus on unsaturated fats like avocado, nuts, seeds and olive oil, which can help to manage hunger and stabilise insulin levels.

Manage Stress

Stress can aggravate PCOS symptoms, including weight gain. Yoga, meditation and deep breathing can help manage stress. Also, adequate sleep is important, as sleep deprivation can worsen insulin resistance and affect hormones that control appetite regulation.

Meal Timings

Eating at consistent times throughout the day can help regulate blood sugar levels, manage hunger and improve metabolic health. Some people feel eating smaller, more frequent meals is beneficial; however, this can vary for each person.

Hydration

Drinking plenty of water throughout the day can help boost your metabolism, suppress appetite and help in weight loss. Sometimes, thirst can be confused with hunger, so staying hydrated can also help prevent overeating.

Seek Professional Advice

Consult a dietitian or nutritionist who can give you personalized dietary advice and meal plans tailored to your specific needs. This approach can help address nutrient needs and optimize your diet for weight loss.

Limit Processed Foods

Processed foods and high-sugar items can exacerbate insulin resistance, making weight management more difficult. These foods have large amounts of sugars and unhealthy fats that can cause rapid spikes in blood sugar levels, leading to weight gain and increasing cravings. Focus on a diet that’s rich in whole foods such as vegetables, fruits, lean proteins and whole grains among others.

2024-04-27T08:49:11Z dg43tfdfdgfd