If you’re struggling to lose weight and get your periods under control, PCOS might be the root of your problems. PCOS is a hormonal disorder that can cause weight gain, irregular periods, and infertility. But don’t let these challenges keep you from trying to lose weight.
There are many ways to achieve success, even if you have PCOS. Here we’ll teach you how to lose weight with PCOS using smart diet and exercise tips.
Why does polycystic ovary syndrome cause weight gain?
There are a few reasons why polycystic ovary syndrome (PCOS) can cause weight gain.
First, many women with PCOS have difficulty regulating their hormones, which causes them to have higher levels of insulin and testosterone than normal.
These hormones drive the body to store fat in the abdominal area.
Second, PCOS often leads to an imbalanced diet because many women with PCOS are unable to regulate their food intake or find it difficult to lose weight.
This is because they tend to eat high-fat foods and carbohydrates in large quantities, which can lead to weight gain and obesity.
Finally, PCOS can also cause other health problems such as infertility, anxiety, and depression, which can lead to overeating.
What are the risks associated with PCOS-related weight gain?
There is a significant risk associated with PCOS-related weight gain, both in the short and long term.
In the short term, weight gain can lead to a number of health problems, including diabetes, high blood pressure, and heart disease.
Over time, weight gain can also lead to conditions like ovarian cancer and Crohn’s disease.
How to Lose Weight With PCOS: 13 Helpful Tips
There are many ways to lose weight with PCOS, and most of them involve a combination of healthy eating habits, regular exercise, and weight loss medication. Here are some helpful tips to help you lose weight with PCOS:
1. Reduce Your Carb Intake
Reduce your carb intake to manage PCOS. One way to reduce your carb intake is to avoid sugary foods and drinks.
This will help to keep your blood sugar levels stable, which will in turn help you lose weight.
2. Get Plenty of Fiber
When you are struggling to lose weight and have PCOS, you may be missing out on one of the most important factors in weight loss – fiber.
Fiber is essential for normal bowel function and helps to keep your blood sugar levels stable.
One way to get plenty of fiber is to eat a high-fiber diet. This includes foods like fruits, vegetables, whole grains and legumes.
You can also supplement your diet with fiber supplements if you find that you are not getting enough fiber from food.
3. Eat Enough Protein
Eating enough protein is essential for women with PCOS.
One of the best ways to lose weight with PCOS is to eat enough protein.
Protein is essential for the function of your hormones, and it helps you to feel fuller longer.
It also helps to reduce the risk of outbreaks of acne and hair loss.
Some good sources of protein include meat, poultry, fish, eggs, legumes, and soy products. Make sure to include at least 10 grams of protein per day in your diet.
4. Eat Healthy Fats
Healthy fats are vital for your body, and they help to balance your hormones.
You should try to eat plenty of fatty fish, nuts, and seeds.
These foods contain essential fats and nutrients that will help to improve your digestion and reduce inflammation in your body.
5. Eat Fermented Foods
Fermented foods are a great way to lose weight and improve your health.
One of the best ways to lose weight and improve your health is to consume fermented foods.
Fermented foods are foods that have been cooked and then sealed in anaerobic (oxygen-free) conditions, which helps to break down the food and make it more digestible.
There are many different types of fermented foods, and they all have different benefits for your health. Some of the most common fermented foods are:
Fermented soybean paste: Soybeans are a great source of viscosity-lowering soluble fiber, which helps to keep you feeling full after eating.
Soybean paste is also high in antioxidants and vitamin B6, which can help to reduce inflammation in the body.
Fermented cabbage: Cabbage is a great source of antioxidants, minerals, vitamins, and enzymes.
Fermented cabbage can help to reduce inflammation in the body, improve digestion, and boost the immune system.
Fermented cucumbers: Fermented cucumbers are a great source of vitamins A and C, minerals like magnesium and potassium, and enzymes.
Fermented cucumbers can help to cleanse the gut and reduce inflammation in the body.
6. Practice Mindful Eating
To lose weight due to Polycystic Ovarian Syndrome (PCOS), you may be wondering how to practice mindful eating.
Mindful eating is a simple way of eating that helps you to eat in a way that is healthy for you and enjoyable. It involves paying attention to your body and how foods affect you.
When you practice mindful eating, you will become more aware of the foods that you eat and the emotions that they cause. This will help you to eat in a way that is both healthy and satisfying.
There are several ways to practice mindful eating. You can try one or more of them for 30 days and see whether they work for you. If they do, keep practicing!
7. Limit Processed Foods and Added Sugars
Processed foods are foods that have been altered in some way, such as being heated or treated with chemicals. Added sugars are sugars that have been added to food after it has been cooked or processed.
Both types of sugar can be harmful to your health. They can increase your risk of obesity and other health problems.
To limit processed foods and added sugars, try to eat more whole foods. This means eating items that have been minimally processed or not at all. Whole foods include fruits, vegetables, and grains.
You can also try to reduce your intake of sugary drinks. If you drink sugary beverages, try to alternate them with water or unsweetened tea or coffee.
8. Reduce Inflammation
PCOS is a condition that affects women of reproductive age. It is caused by an imbalance of the hormone insulin, which can lead to weight gain and other health problems.
There are several ways to reduce inflammation and lose weight with PCOS. One way is to reduce your intake of processed foods and sugars.
These foods are high in inflammatory chemicals and calories, which will help to increase your weight and levels of inflammation.
9. Don’t Undereat
The good news is that there are steps you can take to help reduce your risk of obesity and PCOS.
One of the most important things you can do is to avoid eating too much food. If you are struggling to lose weight, make sure not to under-eat.
Eating too little can lead to weight loss problems and an increased risk of developing PCOS.
10. Exercise Regularly
Exercise can help to reduce weight and improve overall health by improving blood sugar control, reducing inflammation, boosting moods, and increasing energy levels.
It can also help to decrease stress levels and improve sleep quality.
There are many different types of exercises that are effective for PCOS sufferers.
Some examples include cardio, strength training, Pilates, yoga, and swimming.
It is important to find an exercise that you enjoy and that fits into your lifestyle.
11. Get Enough Sleep
People with PCOS often have difficulty regulating their hormones, which can lead to weight gain and difficulty losing weight.
One reason why sleeping is important for people with PCOS is that it helps to regulate your hormones.
12. Manage Your Stress
When you have PCOS, your body produces too much testosterone. This can lead to weight gain and other health problems.
Here are some tips on how to manage your stress and lose weight with PCOS.
First, try to reduce your stress levels. This can be done by working on calming exercises, meditating, or spending time with friends and family.
Second, eat a balanced diet. Include healthy foods such as fruits and vegetables in your diet, as well as low-fat proteins and whole grains.
Third, maintain a healthy weight. Don’t over-exercise or eat too much junk food. Instead, focus on exercise that is moderate in intensity and duration.
Finally, take ibuprofen or other painkillers as needed if you experience pain or inflammation related to PCOS. These medications can help reduce stress and help you lose weight with PCOS.
13. Consider Supplements
Supplements can help boost your metabolism and help you burn more calories. Some good supplements for people with PCOS include green tea extract, chromium picolinate, caffeine, and herbal supplements.
Talk with your doctor about the best supplements for you
Conclusion
If you think you may have PCOS, or if you’re struggling to lose weight despite making lifestyle changes, it’s important to talk to your doctor. They can help you make a plan that’s right for you and provide support along the way.
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