Although it is said that losing weight for women suffering from PCOS is difficult, it is not impossible. You will have to be extremely particular with the measures and the results will be for you to see.
Polycystic ovarian syndrome, abbreviated as PCOS is an endocrine disorder affecting women. About 5 to 10% of the women world wide are affected by this condition in their reproductive age. It is also one of the main causes of female infertility. The other names of this condition are polycystic ovary syndrome, polycystic ovary disease (PCOD), ovarian hyperthecosis, etc. Obesity, irregular menstrual cycle, acne, excessive mild symptoms of hyperandrogenism, etc., are its most common symptoms. In most cases, excessive weight gain for no apparent reason is also seen. Losing weight when you’re diagnosed with PCOS is often a difficult task, but not necessarily impossible.
Tips for Losing Weight with PCOS
A lot of research is being carried on the ideal diet for this syndrome, as it leads to a number of health problems. The research now points that insulin has a role to play in PCOS. Women with PCOS are resistant to insulin. More and more insulin is released into the blood stream. The system plays up, causes metabolism problems and in turn causes this syndrome. Therefore, the line of treatment for weight problems with PCOS include a right diet and a strict exercise regime. PCOS and pregnancy have a close connection as well. A large number of women, who are unable to conceive due to PCOS have benefited a great deal from following the right diet and exercise routine.
For losing weight, the first important step is to opt for a low carb diet. Foods like cereals, breads, pastas, etc., should be done away with. In other words, do not consume starchy and processed carbohydrates. Including healthy carbohydrates like whole wheat, brown rice, beans, etc., in the diet is necessary. At the same time, your diet should be rich in fruits and vegetables, which are a rich source of fiber. They also help in reducing the insulin response.
Along with low carbohydrates, the diet should also be high in protein as it combats the high amount of sugar in the blood stream. For protein source eggs, lean meat, pulses, sprouts, fish, beans, etc., are chosen. Staying away from red meat as much as possible is necessary. The lean proteins should be consumed in healthy forms like by grilling meat, roasting, etc., rather than baking them with heavy sauces. One home remedy for reducing sugar levels in the blood stream is to include ¼ to ½ teaspoon of cinnamon with meals everyday. You may want to consider talking to your dietitian and get a diet plan chalked out for yourself.
Along with a proper diet, it is necessary that some form of exercise is a part of the daily routine. One does not have to necessarily go to the gym for losing weight. One can undertake numerous activities at home as well. The best exercise for losing weight is brisk walking. Walking as an exercise not only helps in the weight loss process, but it also keeps the insulin in check.
Make it a point to include any aerobic exercise of your choice at least three to four times a week. Each session should not be lesser than 45 to 50 minutes. Some of the simple, yet very effective aerobic exercises are running and jogging, rock climbing, stair climbing, swimming exercise, etc. If possible, you may want to opt for some weight training as well. Weight training helps to tone the muscles. Toned muscles are important for women’s health, as they help in burning more calories rather than just fat.
The rate of weight loss may differ with each woman and the severity of the syndrome. However, ensure that you keep a strict check on your diet and workout routine for most effective results.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.