Polycystic ovary syndrome (PCOS), also known as a polycystic ovarian syndrome, is the most common hormonal disorder affecting women of childbearing age. PCOS problem can cause infertility, skin issues, abnormal hair growth, and weight gain. Medical advice is often to lose weight to improve symptoms, but many women with PCOS feel discouraged and give up.
Weight loss with PCOS is possible using evidence-based methods such as targeted dietary changes, appropriate exercise, supplements, and more. Persistence and long-term lifestyle changes pay off. Let’s see some of the effective tips for losing weight when you have PCOS in brief:
Change your eating habits:
Increase protein intake, eat fewer carbs and sugar, consume more fiber, and incorporate healthier fats into your diet to combat body fat. Eat fewer processed foods, consume probiotic-rich fermented foods, and avoid restrictive diets to fight PCOS weight gain.
Improve the quality of your sleep:
Long-term PCOS weight loss requires adequate rest. For most adults, that equates to 7-9 hours. To prepare your body for a good night’s sleep, practice good sleep hygiene:
- Maintain a consistent sleep schedule (specifically, go to bed at the same time each night)
- Maintain a peaceful sleeping environment.
- Avoid staring at screens an hour before going to bed (that blue light from your phone can affect circadian rhythms and stimulate your brain when it should be shutting down)
- Eat up to two hours before going to bed.
- Coffee should not be consumed within 8 hours of going to bed.
- Reduce your alcohol consumption and avoid using alcohol to fall asleep (it causes more restless sleep, even if you fall asleep faster)
Exercise more effectively:
If you have PCOS, getting at least 150 minutes of physical activity per week (at least 20 minutes per day) is essential. Resistance training, HIIT, and yoga may help to improve hip and tummy size for PCOS patients.
Getting moving is more important than feeling chained to one specific type of exercise. Daily walks are great, while daily Cross Fit sessions at the gym can set you up for failure and potential injury.
Use stress-reduction and mindfulness techniques:
Chronic Stress can impair sleep quality, increase inflammation in the body, and put you at risk for mental health conditions such as depression and anxiety. PCOS hair loss is also caused due to Stress.
Deep breathing and regular meditation are two mindfulness techniques that may help reduce PCOS symptoms and improve overall wellness.
Participate in a PCOS weight loss group program:
Losing weight on your own can be difficult. An endocrine disorder in the mix may feel like an impossible goal. A PCOS weight loss group program is a scientifically proven strategy to help you start your weight loss journey.
Thus, the above-mentioned are the tips to lose your weight when you are posed to have PCOS. People with PCOS problem should maintain open lines of communication with their doctors to ensure that all of their concerns are addressed. By taking the correct prescribed medicines you can slowly come out of PCOS.