How To Lose Weight With PCOS/PCOD?

How To Lose Weight With PCOS/PCOD?

Welcome, all of you, in our today’s article of How to lose weight with PCOS/PCOD? Polycystic Ovary Syndrome, PCOS is an imbalance of hormones where women produce more androgen hormones. 

Nowadays, not only fatty women but those who are of normal weight are also troubled by the disturbances related to PCOS. 

Causes of PCOS/PCOD

  • Tension
  • Hormone imbalance
  • Side effects of a disease
  • Junk food
  • Less active lifestyle
  • Decreased immunity
  • Early detection of disease during routine body check-up

Symptoms of PCOS/PCOD

  • Tension
  • Excessive acne
  • Feeling hungry every 1 to 2 hours
  • Dizziness
  • Low blood sugar
  • Hair growth at abnormal places in the body
  • Infertility 
  • Trouble losing weight

Due to this disturbance of hormones, irregular periods also occur, hair may grow on the face and body like men; This is called Hirsutism, and it can further promote diabetes and heart diseases.

Perhaps this question is also arising in your mind about the relationship between being overweight and PCOS. Body fat also increases with excess body weight, which hinders the absorption of insulin. Insulin resistance increases in PCOS. 

Therefore, if you have PCOS or PCOD, doctors advise you to take diabetes medicines. Do people often think about how to lose weight with PCOS? 

So in this article, we will not only talk about how to lose weight, but we aim to reduce body fat so that the hormone system can come back in balance.

How to reduce body fat in PCOS and PCOD?

  • Consult a doctor.
  • Follow PCOS/PCOD diet plan for weight loss.
  • Exercise regularly.

1. Medical Assistance

The first step should be to start taking estrogen medication or birth control pills to balance the hormone cycle. Taking metformin is recommended to correct the action of insulin.  Metformin can reduce weight by reducing body fat, but it is essential to consult your doctor before taking any medicine.

2. Nutritious meals Nutritious Food

Food should be such that along with reducing weight, it also has a positive effect on hormones and improves insulin resistance. It is recommended to have a moderate amount of complex carbohydrates, a high quantity of protein, and a little healthy fat. Include whole grains, millets, fiber-rich fruits and vegetables, sprouts, egg whites, chicken, fish, low-fat milk, and omega 3 rich foods in your diet.

Here you will get a sample of the PCOS/PCOD diet plan for weight loss. How to lose weight with PCOS/PCOD? It is being told that will help you achieve your objective.

PCOS diet plan 

 

Use Multigrain Flour

Start eating multigrain flour in place of any other flour, as flour with high fiber fills the stomach well while you eat less quantity in it.  Apart from this, include quinoa and other peeled grains in your diet. They reduce weight and especially body fat.

Have fruit

Eat 1-2 fruits daily. After eating sweet fruits, the craving for sweets is negligible. Apart from this, the fiber present in fruits indicates fullness and can be eaten during minor hunger in between meals. 

Due to this, the stomach remains full without increasing weight. Avoid fruit juices of any kind as they are high in simple sugars, rapidly growing weight, and serum cholesterol. 

Drink Soup

Green salad and vegetable soup increase the amount of fiber in the diet and rapidly reduce glucose levels, thereby helping to control serum cholesterol. It helps reduce weight.  

Milk and dairy products

Include food items made from low-fat milk in the diet. Including low-fat milk products, egg whites, pulses, and oilseeds in the diet increase the amount of protein that controls blood sugar. 

Due to which the hormones work properly, the weight loss process starts, and the ovulation cycle becomes regular. Women who have acne and pimples should keep away from milk and milk products for some time.

Cinnamon

Taking cinnamon with lukewarm water before sleeping at night prepares the body to remove all the toxic elements. 

We often mistake thirst for hunger; Cinnamon quenches your thirst. Adding cinnamon to water increases its antioxidant properties. Cinnamon also improves insulin sensitivity and reduces insulin resistance.

Intermediate Fasting

Do not skip any meal during the day. When you skip a meal, you allow body fat to increase instead of reducing weight. Eat five to six small meals per day. 

Due to this, less sugar is released in the blood, and insulin does not increase in the body suddenly, which can reduce insulin resistance. Today the Intermittent Fasting method is being used a lot. Should you adopt the fasting method of 16:8 from the beginning or eat three meals a day?

Green Tea

Drink Green tea it keeps you stress-free and helps reduce cholesterol by making the body’s metabolism regular and removing the accumulated dirt in the body.

Green Juice

Green juice, if drunk in the morning on an empty stomach, rapidly flushes out the stubborn toxins accumulated in the body. This antioxidant-rich juice works to repair inflammatory damages in blood cells and ovaries.

Exercise

Exercising on an empty stomach accelerates the fat stored in the body and converts it into energy, which also reduces insulin resistance and can also reduce weight. 

Rice bran oil

This oil reduces the pressure on the blood cells by reducing both the accumulation of grease and the tension, leading to weight loss. Olive oil can also used for cooking or use different types of oil interchangeably.

How to lose weight with PCOS/PCOS?
Regular Exercise

Regular Exercise for weight lose

Now that you have come to know how to lose weight in PCOD by changing the diet, remember that along with it, it is very important to exercise regularly. Your main objective here is not just to lose body weight but to reduce body fat. 

Research by dietitians has shown that women with PCOS who did 3 hours of aerobic exercise a week for 12 consecutive weeks improved their insulin sensitivity, cholesterol, and body fat levels very rapidly. However, the weight did not reduce much.  

Cardio Workout 

Cardio Workout for weight lose

Exercises like walking, jogging, cycling, dancing, jumping rope in which you inhale and exhale rapidly are called cardio workouts.  Cardio exercise works on the whole body without targeting any one part. 

It recommended to do cardio exercises of 30 to 45 minutes 5 days a week. In the first 20 minutes of cardio exercise, the body uses carbohydrates and proteins for energy. After 20 minutes of continuous exercise, when you are exercising, your body starts breaking down the stored fat, which actually reduces body fat.  

Yoga

Yoga for weight lose

Yoga Asanas regulate hormones in the right amount in the body, reduce weight and stress.  To control PCOS, it especially recommended to do Vakrasana, Gomukhasana, Ardha Matsyendrasana, Setubandh Asana, Balasana, Vajrasana, and Halasana. All these keep hormones in balance.

Also Read: How To Lose Weight While Sleeping?

Other benefits of exercising
  • Weight loss, the release of endorphin hormones; These are also called happiness hormones. It helps in maintaining the proper balance of hormones in the body by reducing stress in the person. 
  • Improves Fertility- It helps in conceiving.
  • Exercising increases blood circulation, which also reduces acne.
At the end

PCOS not only a disease that can treated; it is a hormonal disorder caused by a poor lifestyle.  Whenever we eat or drink something, we are either adding to the problem or fighting it. 

So to get rid of PCOS, take proper food, and reduce fat. PCOD diet plan, exercise, and medication can all come together to win you the battle with Polycystic Ovarian Syndrome.

Frequently Asked Questions

Q. At what age are women most likely to get PCOD?

It can mostly happen to girls or women between the ages of 20 and 40.

Q. How PCOS Diagnosed?

It can be detected only after getting a number of tests done after consulting a doctor.

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