Wight loss tips for PCOS

Polycystic ovary syndrome (PCOs) is a condition to which a group of symptoms is associated. It affects the production of hormones that cause a disruption of body functions in women related and is mostly related to menstruation, fertility, insulin resistance and leads to weight gain. These conditions are not completely curable- but they can be managed pretty well if we have the right approach. Here are some simple tips that will help you lose the extra pounds caused by this condition.

1. Sleep, No More No Less

Lack of sleep could retard your weight loss journey. Sleep deprivation leads to insulin resistance resulting in diabetes and obesity. It increases calorie consumption and triggers hunger hormones. Women with PCOS sometimes experience sleep-related disturbances such as sleep apnea, insomnia, or sleepiness during the daytime. You can regulate an adequate sleeping pattern by making some minor changes in your lifestyle.

● Make your sleeping place calm and cozy.

● Avoid keeping television, computer, laptop, or even mobile phones in your sleeping space.

● Following a regular bedtime helps your brain to adopt a habitual sleep pattern.

2. Exercise

Regular exercise is crucial for your physical and mental well-being. You can plan an exercise routine based on your lifestyle, routine, and stamina.

● Squats involve the movement of the back, lower part muscles, and thighs. You can inculcate squatting in common activities such as getting up from a chair, sitting down, picking something from the ground.

● Push-ups strengthen the upper and lower body. Start with a few and increase gradually.

● Nothing is more practical and flexible activity than 15-30-minute walking. Walk briskly or even stroll while talking over mobile, waiting, or on a tea-break.

● Schedule rest days, free from any rigorous activity. Only deep breathing, stretching, and strolls would be fine.

3. Eat Smartly

The right nutritional choices help to deal with the complications resulting from PCOS. Below are some smart choices for a healthy diet.

● Replace saturated and Trans fats with healthy unsaturated fats found in vegetable oils (olive and canola oils), nuts, and avocados.

● Eat fiber to maintain sugar and cholesterol levels in the blood. Fruits, vegetables, whole grains, legumes, nuts, and seeds are abundant in fiber.

● Add proteins to your diet. Chicken, turkey, legumes, nuts, and low-fat milk and yogurt are rich sources of protein.

● Skip foods like bakery items, sugary drinks, processed snacks, chocolates, pasta, and white rice.

4. Stress Management

Life is challenging for women struggling with PCOS and weight issues. Continuous stress leads to an increase in the production of a hormone called cortisol linked to weight gain, insulin resistance, belly fat, and body inflammation. Stress management prevents the situation from getting worse. Certain strategies like yoga, meditation, workouts can help a lot. Setting high targets would leave you in despair. Give yourself proper relaxation and self-care you deserve.

5. Medication and Supplements

Drug therapy could enhance weight loss in women with PCOS. However, self-medication could be disastrous. Consult an endocrinologist or gynecologist before taking any supplement or medicine. Many supplements are available in the market containing lorcasein, bupropion, phentermine, and liraglutide.

Also, you can add some natural supplements in your diet that reduce inflammation and help in weight loss as magnesium, inositol, cinnamon, vitamin D, probiotic, omega3, glutamine, zinc

Conclusion

It is important to keep in mind that you cannot completely cure PCOS. However, you can reverse your symptoms by adopting a healthy lifestyle.