Achieving and maintaining a healthy body is quite important for everyone nowadays but its more imperative for women’s with PCOS. since Losing weight with PCOS is often impossible to avoid and losing extra pounds becomes a real challenge. But it doesn’t have to be a targeted approach.
If you focus on balancing your hormones and eating right or beating insulin resistance then your weight will automatically drop down. Yet even a small weight loss of approx 5% can improve insulin resistance, hormone levels, menstrual cycle, fertility and overall quality of life in women with PCOS.
So,here10 Helpful Tips that guaranteed to work for Losing Weight With PCOS:
1. AVOID RESTRICTING CALORIES:
It’s said that caloric intake timing can have a big impact on glucose, insulin and testosterone levels. Lowering insulin could potentially help with infertility issues. Majority of women with PCOS ate their natural calories at breakfast for 12 weeks significantly improved their insulin and glucose levels, as well as they, decreased their testosterone level by 50%, compared to the women who intake largest meals at dinnertime. Women with PCOS should intake effective diet which consists of 980 calories for breakfast, 640 calories in lunch and 190calories in dinner.
2. Practice the art of mindful eating:
Mindful eating has been shown to help chronic overeaters reduce stress and calorie intake, both are quite helpful in losing weight with PCOS. these eaters take special care to notice their hunger cues before, during and after a meal. They also savor the sensory experience of eating by reflecting on the taste, appearance, texture and smell of their food.
There are simple four ways to start eating mindfully:
- Eat from a bowl, not a bag, by placing food out on a plate you can get a visual cue as to how much you are eating.
- Take a moment to taste chew and swallow each bite before taking the next.
- Try to focus on flavor and take note of what spices and ingredients are present in Each bite.
3. Get eight hours of sleep each night
Not getting enough sleep at night is a serious health risk and it can hinder your weight loss efforts. Sleep deprivation can affect the hormones that control your hunger levels. Sleep increasingly acknowledged as central to your health. Lack of sleep shows to increase the activity of hormones that drive hunger, such as ghrelin and cortisol which may cause you to eat more throughout that day healthy adults who slept less than 6 hours have a higher risk of developing belly fat compared to those who slept 6-8 hours a night.
4. Limit processed foods and added sugars:
Women with PCOS should cut down the intake of certain unhealthy food to lose weight. These processed foods and added sugars may raise blood sugar levels and also increase the risk of insulin resistance which further leads to obesity. Women with PCOS process sugar differently than women without PCOS.
Women with PCOS experience larger spikes in blood sugar and insulin levels after consuming the same amount of sugar as women without these conditions.
5. Get Plenty of fiber:
Fiber helps you stay full after a meal, high fiber diet may improve weight loss in women with PCOS as high fiber intake leads to lower the insulin resistance, along with total body fat and belly fat in women with PCOS but not in women without PCOS. Basically higher fiber intake associated with lower body weight.
6. Beware of liquid calories:
High-calorie beverages tend to be less satiating than a solid food meal of the same amount of calories. Whereas some people who drink high-calorie beverages tend to consume more calories in general.
If you want to Losing Weight With PCOS then you should drink water, tea, coffee or the occasional glass of red wine.here are few beverages you should keep when trying to slim down: especially coffee drinks alcoholic beverages, fruit juice, soda.
7. Reduce your Carb intake:
Lowering your carb consumption helps you managing PCOS as due to carbs impact on insulin levels. Mostly 70% of women with PCOS have insulin resistance which is when your cells shop recognizing the effects of the hormone insulin.
Insulin is quite necessary for marinating blood sugar management and energy storage in your body. They associate a high level of insulin with increased body fat and weight gain in the general population of women with PCOS.
8. Exercise Regularly:
Exercise is a well-known strategy to improve weight loss. Both cardio and weight- training exercise also helps women with PCOS drop body fat and improve insulin sensitivity.
9. Manage your Stress:
Stress is a risk factor for weight gain, managing your stress can help you manage your weight. As stress increases levels of cortisol, a hormone made by your adrenal glands chronically high cortisol levels is linked to insulin resistance and weight gain.
10. Eat Healthy Fats:
Having plenty of healthy fats in your diet may help you feel more satisfied after meals as well as tackle weight loss and other symptoms of PCOS. As these fats are rich in calories, adding healthy fats to meals can expand stomach volume and reduce hunger. This may also help you eat fewer calories throughout the day.
Some of the healthy fats include avocado, olive oil, coconut oil, and nut butter. Combining a healthy fat with protein source can further increase the filling effects of meals and snacks.
Nurturing your health with smart daily choices also helps protect against heart diseases and diabetes, major health risks for women with PCOS. Losing weight with PCOS is a struggle for women with PCOS.
A balanced diet which is low in inflammatory foods but rich in whole foods, proteins, healthy fats, and fiber may aid weight loss along with some natural supplements such as FUROCYST is a natural supplement to cure PCOS as well as all PCOS problems. Lifestyle should also be taken into consideration such regular exercises, stress management and sleep are all important to weight loss for women with PCOS.