While weight loss is never easy, PCOS weight loss can be particularly difficult. Polycystic ovary syndrome (PCOS) is a disorder caused by hormonal irregularities among women of reproductive age. Some of the common symptoms of PCOS are weight gain, irregular periods, a cyst or several small cysts on the ovaries, abnormal androgen levels, and hair growth on the body and/or face.
Here are 5 useful PCOS weight loss tips that can save the day!
Focus on the dietary habits that are healthy and easier to maintain, instead of going on a strict diet to lose weight. A safe bet is to try to limit your processed food intake and go for homecooked meals. Increasing protein and fiber content in your daily diet can help reduce food cravings and make you feel full for a longer time. There are a lot of delicious recipes that you can try with protein-rich foods like eggs, fish, chicken, and meat.
Walk+ PCOS-friendly exercise
To date, the research available on PCOS causes and treatment is limited. But we have come a long way from trying insane PCOS weight loss methods to mindful options that help. Intense cardio and exhausting exercises are not PCOS-friendly, they overburden our already stressed bodies and make it difficult to keep up a routine. Walking daily, yoga, weight training, and slow exercises may help you reach your target weight without unnecessarily stressing your body.
Managing Stress levels
Studies show that increased stress harms your overall health. It can also be one of the major risk factors when it comes to weight gain. Stress increases cortisol hormone levels in your body that are linked to insulin resistance and can cause weight gain. Therefore, it is important to keep your stress low and morale high! practices such as sports, yoga, and meditation can help keep the stress levels in check.
If you are struggling to lose weight with PCOS, consider taking supplements. Inositol specifically Myo-inositol (MI) may help balance follicle-stimulating hormone (FHS), thyroid-stimulating hormones, and insulin. Additionally, vitamin D deficiency is linked to aggravation of PCOS symptoms, and taking vitamin D supplements may help control your symptoms as well as aid the weight loss journey.
This one may sound like a cliché but it is extremely important to sleep well to be able to live a healthy life and aid the PCOS weight loss process. Disturbed sleep or lack of sleep increases the risk of gaining weight. Studies show that people who sleep less than 5 hours a day are more likely to gain weight and have belly fat. Therefore, to improve your overall health, lose weight, and have increased energy levels during the day, it is really important to get 6-8 hours of sleep each night. Making an effort to sleep better by reducing screen time before bed, creating a quiet environment, and limiting naps during the day can help achieve this goal.
It is difficult to lose weight with PCOS, but it’s not impossible. Relying on quick fixes such as crash diets can take a toll on your mental and physical health. It is important to be kind to yourself and focus on practical and long-term solutions.