Polycystic Ovary Syndrome or PCOS is one of the most common conditions among women and the number of women affected by the condition is on rise due to lack of awareness about it. PCOS is a hormonal disorder in which the estrogen and progesterone levels go out of balance. This leads to the formation of cysts in ovaries. Women with PCOS find it difficult to conceive as it affects their fertility and menstrual cycle. If left untreated, it can result in other health issues like obesity, endometrial cancer, diabetes, heart disease and mood disorder. It can also cause hair loss, acne, depression and excess hair growth. As per a study by the PCOS Society, one in 10 women in India suffers from Polycystic Ovary Syndrome. There is no treatment for PCOS but you can control it by lifestyle changes and diet. You need to lose weight to manage other symptoms of the condition. The struggle to lose weight with PCOS is real and women with PCOS fight to shed the extra weight. Here are some tips to help you lose weight when you have PCOS. (ALSO READ What is Polycystic Ovary Syndrome: Causes, symptoms and treatment for PCOS).
Make sure you are exercising regularly. You may not see the result immediately by don’t let that stop you from working out. Women with PCOS should do resistance training four days per week as it will help in losing weight from the abdominal region. You can do bodyweight exercises and weightlifting. Improving your muscle mass will increase your metabolic rate. To boost your resistance training, do cardio twice a week. You do not need a rest day without any activity. Keep your rest days for low-intensity exercises like walking.
2. Avoid junk food
Diet is also important if you suffer from PCOS. Avoid all junk foods like candies and food high in fat and sugar. Products with added sugar can lead to weight gain by increases the insulin resistance. Try to cook food at home instead of buying. (ALSO READ Treat Polycystic Ovarian Syndrome with yoga: These are 5 yoga asanas for PCOS treatment).
3. Maintain proper portion, do not over eat
According to a study, binge eating was shown by 60 percent of obese women suffering from PCOS. So, it is important to maintain proper portion to avoid over eating. Start measuring your portion. Some food packages mention the suggested portion size, follow it. You can also measure the amount of food with your hand. It is for measuring the right amount of food and to avoid eating too much.
4. Drink more water
Drink more weight to manage your weight. Also, thirst is sometimes confused with hunger by many, so drink more water. Choose water instead of store-bought fruit juice and sodas when you are thirsty. This will help you cut out some calories. (ALSO READ How to get pregnant fast with irregular periods: Tips to improve the chances of getting pregnant with irregular menstrual cycle).
5. Eat fewer carbohydrates
Eating fewer carbs has shown to lower the insulin resistance and this can help in preventing weight gain. Eating low carbs, high protein diet will help in lower the number of calories as it curbs hunger and this can help you lose more weight. Avoid processed grains like sandwich bread and pasta. These refined carbohydrate and high in calories and low in nutrition.
It is not easy to lose weight when you have PCOS but it can be done by regular exercise and altering your diet, it can be done.