Polycystic Ovary Syndrome (PCOS) is the most common hormonal disorder among women of childbearing age. This condition is characterized by hormonal imbalances, irregular periods and development of small cysts on one of both ovaries. This is also known as Polycystic Ovary Disease or PCOD, and can lead to issues with fertility and likely to gain weight or even become obese. This disease can impact up-to 7% of adult women. Shedding weight in case of PCOS or PCOD can be a little difficult for women. But a few lifestyle modifications can be helpful and effective for weight loss. A small weight loss of approximately 5% can improve hormonal changes, fertility, insulin resistance and overall quality of life in women in this condition. There are 5 most affecting weight loss tips for women with PCOS/PCOD to achieve a healthy body.
1. Reduce carbs intake:-
Avoiding carbs altogether isn’t a great idea. Carbohydrates are the only fuel used by the brain which provides energy to our body. It is important to focus on high-fiber or low sugar carbohydrates to stabilize insulin level which helps to lose weight with PCOS. High insulin levels can increase body hair, acne and causes hormonal imbalances and irregular periods. Whole grain breads, brown rice and whole wheat pasta are good sources of high fiber and low carbohydrates. High carbs diet (like…white bread and white rice) will cause an imbalance in insulin level. Avoid refined carbs from your diet to lose weight with PCOS.
2. Eat Healthy Fats:-
Having plenty of healthy fats in your diet may help you lose excess body fat by improving metabolism, balancing hormones and eliminating constant cravings. Healthy fats helps you feel more satisfied after meals as well as tackle weight loss and other symptoms of PCOS/PCOD. Healthy fats are rich in calories, adding healthy fat in your diet can reduce hunger and may help you to eat fewer calories throughout the day. Some examples of healthy fats are olive oil, coconut oil, nut butters, avocados, which increases the filling effects of meals and snacks. Avocados are not only good for dips and spreads, but also increases your body’s cholesterol level and slowly decreases bad cholesterol.
3. Get Plenty Of Fibers:-
Fiber is a non-digestible carbohydrates which helps you stay full after a meal and may improve weight loss in women with PCOS. if you have PCOS, you can prevent or manage diabetes, high cholesterol and obesity with fiber. Fiber helps to lower blood glucose levels and high cholesterol levels by eating more dietary fibers. More women with PCOS have elevated insulin levels which helps your body to process excess glucose. When too much glucose enters your bloodstream, the more insulin is produced by eating high fiber foods, but it also creates hormonal imbalance in the ovaries by increasing the production of androgen. Dietary fiber helps you to stabilize your insulin levels by slowing the release of glucose into the bloodstream. High insulin level causes your body to store fat. To lose this weight, you must lower insulin levels by exercising and adding fiber in your diet, which prevents overeating and excess weight gain.
If you have PCOS and wants to shed extra weight, then read the given article and follow the tips to lose weight with PCOS.