PCOS stands for Polycystic ovarian syndrome or Polycystic ovary syndrome. It is a condition that affects female in their reproductive stage. Females suffering from this medical condition have to consistently struggle with weight gain. How to lose weight with PCOS is a commonly asked question by PCOS females.
Highlights:
- PCOS is a medical condition that affects the reproductive system of females.
- Losing weight can help in alleviating the symptoms of PCOS.
- Making lifestyle modifications, getting adequate sleep, and engaging in physical activities can help in weight loss.
- Changing bad food habits to mindful eating can also help in losing weight with PCOS.
Polycystic ovary syndrome is much more prevalent in Pakistani women (52%) as compared to white women (20-25% UK females). Females with PCOS have to struggle to lose weight and maintain a healthy weight.
Insulin resistance, hormonal imbalances, and inflammation can make it difficult for patients to lose weight. PCOS cannot be cured but it can be managed by making lifestyle modifications and a PCOS diet plan.
Even a small weight loss of 5% can improve the hormonal levels, insulin resistance, fertility, menstrual cycles, and quality of life of females with PCOS.
How to lose weight with PCOS? This is a common question asked by people with PCOS. In this blog, we will give a PCOS diet plan and tell you the ways to lose weight.
Moreover, if you want professional advice or a PCOS diet chart as per your unique condition, then you can also consult the best gynecologist in Pakistan.
How to Lose Weight with PCOS – An Effective Plan!
Here are some tips and tricks that can help you to lose weight with PCOS.
1. Lifestyle Modifications
In females with PCOS, there is a common problem either they are overweight or they start gaining weight after getting PCOS. The symptoms and risk of developing other health problems can be reduced by losing weight.
The first thing is that you’ve to find out how much kg is considered overweight? For that, you have to calculate your body mass index (BMI). It is a measurement of the weight with the height. The normal BMI range is 18.5-24.9. You can use BMI healthy weight calculators to calculate your healthy range of weight.
Make healthy lifestyle changes such as drinking plenty of water, practicing yoga or meditation, building a routine, quitting smoking, and engaging yourself in hobbies.
If you make healthy lifestyle modifications, then there are great chances of losing weight. For people with PCOS, even a small weight loss of 5% can make a big difference.
Useful Tip: You can engage with a support group that can help you quit smoking and promote healthy physical activities.
Read More About 5 Foods You Should Avoid In PCOS
2. Engage in Physical Activities
Engaging yourself in physical activities can also contribute to weight loss in PCOS. You can perform yoga, meditation, and various exercises that can help in weight loss.
Some of the exercises and physical activities that can help in losing weight in PCOS are as follows:
- Sports
- Yoga
- Cardiovascular Exercises
- Dance Workouts
- Pilates
- Tai Chi (a Chinese Martial Arts)
- Strength Training, etc
Useful Tip: Exercise approximately 30 minutes regularly to lose weight quickly.
Read More About 5 Best Home Remedies for PCOS
3. Practice Mindful Eating
Females with PCOS have three times more eating disorders than normal people. Therefore, mindful eating is one of the most effective practices that can help in losing weight.
Some studies also suggest that mindful eating can lead to weight loss.
For the PCOS treatment diet, follow the below-mentioned points:
- Limit Processed Foods (Chips, Candies, Canned Foods, etc)
- Avoid Added Sugars
- Eat Low Carb Foods (Meat, Fish, Whole Eggs, Nuts and Seeds, etc)
- Eat Fermented Foods (Yogurt, Kefir, Sauerkraut, etc)
- Eat Healthy Fats (Fatty Fish, Nuts, Dairy Products, Eggs, Avocados, etc)
- Use High Protein Diet (Eggs, Meat, Nuts, Dairy, and Seafood, etc)
- Utilize Plenty of Fiber (Fruits, Vegetables, and Whole Grains, etc)
Useful Tip: It is better to eat 4-6 small meals throughout the day, instead of eating 3 large meals. This can also help in controlling weight and blood sugar levels.
4. Get Enough and Optimal Sleep
There is a substantial relationship between PCOS and sleep. If you take high-quality 7-8 hours of sleep every night, then it can help you in weight loss as well as alleviate the symptoms of PCOS.
Restful and optimal sleep along with stress management can help in maintaining a healthy weight.
Read More About 4 Misconceptions and Truths About PCOS
Final Words
PCOS is a medical condition that mainly affects the reproductive system of females. Therefore, it is important to take necessary measures that can help in weight loss or reducing the symptoms of disease.
If you’ve trouble losing weight or practicing mindful eating, then you should consult a professional nutritionist in Pakistan. The healthcare professional can help you in making a PCOS diet plan to lose weight.
We hope that the strategies that we have covered will help you lose weight and you don’t have to search again for how to lose weight with PCOS.
Frequently Asked Questions (FAQs)
1. What is the Fastest Way to Lose Weight with PCOS?
Practice mindful eating, engage in physical activities, get enough sleep, and make certain lifestyle modifications to lose weight with PCOS.
2. Is it Difficult to Lose Weight with PCOS?
Yes! It is pretty difficult to lose weight with PCOS. The reason is that due to PCOS your body makes too much insulin. This insulin can build up fat in the body leading to weight increase.
3. What Does PCOS Belly Look Like?
PCOS belly is commonly bloated and large, but it can also be round and small. It normally feels hard to touch.
4. Which Exercise is Best for PCOS Weight Loss?
Yoga, Pilates, and tai chi are best for PCOS weight loss. They not only help in losing weight but also help in managing stress.