Every time you make a doctor’s appointment, a sigh escapes through your lips.
You fear that this time will be no different. You will be again given some medicine and a diet chart in one hand and inform you to go home, to follow the schedule in order to start losing some weight soon.
Alas! If only it could be that easy! The most vital question remains unanswered, which is how to lose weight in PCOS syndrome effectively!
One out of every ten women suffers from PCOS, which is otherwise known as Polycystic Ovary Syndrome. While this health condition affects women in a lot of ways, perhaps, the most destructive thing it does is to mess up their metabolism and makes it extremely difficult for weight loss.
Before you start looking for some shortcut way to shed that extra few pounds, first, let me explain, why your body is craving for more food even after you just had a big slice of your favorite pie only an hour ago!
What Is PCOS?
PCOS is a health condition which messes up the hormonal condition of women who are between the age of 15 and 44. This condition affects the estrogen hormone badly, resulting in infertility, weight gain, diabetes, bald spots and ultimately, depression.
Your body becomes so high in glucose and insulin level, that it constantly makes you think it needs more food to survive and at some point, makes you give up.
How To Lose Weight in PCOS and can Be a cured!
While I am not going to lie to you and give you a magical solution to this problem, in this article, you will get useful tips to decrease the symptoms and maintain a healthy lifestyle by following the 4 simple steps described below.
1) Verify your Thyroid Hormones Level
Before you start following losing weight plan, it’s essential to start checking your thyroid hormones level, because without this probably will not get the exact benefits and start loosing weight.
What is Levothyroxine?
Levothyroxine (LT4) is a form of thyroxine of a man-made, which is a thyroid medicine that replaces a hormone naturally, produced by your thyroid gland to re-balance the body’s metabolism and energy, so if you have a terrible metabolism this will organize the energy process in your body.
The medicine Prescribed by doctors usually when your thyroid actually does not produce enough thyroid hormone on its own.
Levothyroxine can be used to cure hypothyroidism (low rate of thyroid hormone). or avoid goiter (inflate thyroid gland), which can be caused by hormone imbalances, radiation therapy or surgery.
One of the symptoms for Inactive thyroid gland which leads to weight gain. So, once you start using levothyroxine, you could begin losing weight as your body hormones start to re-balance. On the other hand weight Losing, can also act as a flag that your dosage of levothyroxine is very high.
2) Best Diet Plan For Weight Loss With PCOS
Now scratch that “Diet” word out with a permanent marker.
Why? Well, a strict diet plan is like a boomerang that comes back on its own and destroys whatever little good is left in you!
Go with a healthy nutrition plan instead. Your tummy is growling for more food? Excellent! Let’s fill it up with homemade foods that are rich in fiber.
Below are some healthy practices you can follow in terms of eating.
A. Dark Chocolate
Make dark chocolates your best friend for the next few months! It helps reduce appetite. It controls the sugar level in your blood and boosts your overall mental health.
However, don’t exceed the amount over 2-3 ounces per day.
B. Healthy Fat
Fats will feed your hormone levels with all the necessary ingredients. Don’t get carried away though!
Eat healthy fats that are enriched in vitamin A, D, K etc. Sardines, Tuna, Salmon, olive oil, egg, avocado and coconuts are some good examples of fatty foods.
C. Veggies And Fresh Fruits
Ah. Remember how your mom used to always persuade you to eat your veggies? Well, turns out she was right all along.
Throw in some chopped garlic and a big slice of spring onion in the pan. Then add all the vegetables, preferably in different colors, like, carrots, broccoli, spinach, green beans, cauliflower, lentils etc. and stir-fry them. There! You just cooked a healthy meal all by yourself.
Fruits are also a great source of nutrients and they are low in calories. Instead of a snack, try eating blueberries, grapes, watermelon, cherry, apple, banana etc. to stay fit.
Still feeling hungry? Then you need something that’s going to help you stay full for a long time.
Nuts are an excellent source of protein and fiber. Contrary to popular belief, nuts help you to lose body fat by reducing your appetite with their omega-3 fatty acid properties.
So, the next time you feel hungry again, you can try eating an almond snack or a pistachio one depending on your mood and preference.
3) Best Exercise For Lose Weight in PCOS
Have you been feeling a little down lately?
Don’t worry, you are not the one to blame. The imbalance in your sex hormone and insulin level combined with weight gain are forcing you to feel lonely and depressed.
Exercising regularly is a great way to fight off this stage. A research conducted by the Journal Of Happiness Studies shows that about 53% of people who stay active, stay happy as well.
Most women tend to avoid this exercise by thinking it’s too hard!
Even if you are too scared to start it in full-terms right away, then you should take it 2-3 push-ups a day and gradually walk your way up.
The reason why I am urging you to begin this particular exercise is that it uses your body mass against the pull of gravity. As a result, this form of exercise helps strengthen your upper body and tones the muscles in the thighs and torso.
After a couple of weeks, not only you will start to see visible changes in your body, but also get to enjoy the perk of staying fit due to a healthier lifestyle. Learn more about women push-up workout.
You are already doing squats every day. Don’t believe it?
While you are picking up things from a lower counter or sitting on a chair, you are mimicking the basic position of a squat!
To get the best results, try lowering your body without the help of any chair while keeping the correct posture for a few seconds before standing up again. It’s advisable to do this simple exercise 20 times a day to burn the excess fat in your body.
Learn more about women Squats workout.
Does none of the above workout appeal to you?
Here’s a simpler solution. Just walk!
Walking is one of the most underrated forms of exercise. Especially, people with back or ankle problems are encouraged to pursue this exercise, as it reduces fat without putting too much pressure on any body part.
So, what are you waiting for? Set an alarm, get dressed and start walking on the road, with your friend or while listen to favorite music, to motivates you, and stimulate of being productive from today!
4) Best Yoga Postures For Weight Loss With PCOS
All these hard works and healthy habits mean nothing if you don’t have mental peace. If you are constantly stressed out about your situation, your body will start to react negatively.
That’s where “Asanas” come into play. Asanas, otherwise known as Yoga, helps restore your mental health and takes the pressure off through meditation.
A. Breathing Technique
The most popular “pranayama” technique involves altering the nostril while taking a deep breath.
Take a seat and place your thumb on your left nostril and your ring finger on the right. Now, inhale slowly while keeping the pressure on your right nostril, take a moment and then switch the pressure to the left nostril while you exhale.
By doing this every day for a few minutes, the blood circulation in your brain gets regulated, which also helps restore any hormonal imbalance you may have.
B. Physical Activities
The beauty of Yoga is that it focuses on calming down your nerves and at the same time, improves your physical health with its traditional poses and exercises.
Check out other beginner Yoga poses like, Shoulder Stand, Triangle pose, Plank and Sun Salutations poses to drop the excess fat within a short time and improve your digestion system as well.
Some Quick Tips And Tricks For Losing Weight With PCOS
If you maintain the above 3 steps in your daily life, you are bound to see some improvement within a few weeks!
Now, it’s time for some extra tips and tricks. Remember, these tips will aid you further only if you promise to follow the above-mentioned instructions properly.
A. Don’t miss out on Carbs
Did you notice that I did not asked you even once to avoid carbs from your diet routine?
Eliminating carbs from your meal altogether is a terrible idea, as it just leads to more cravings in the future. Instead of processed, harmful candy or crackers, you can choose to eat healthy carbs like potatoes, brown rice or bread and Quakers.
B. Have A Restful Night
Although your health condition might mess up your short sleeping schedule and cause insomnia, you still should try to have at least 8 hours of sleeping every night. Sleeping less than 5 hours at night is enough to make any healthy person obese.
C. Avoid Alcohol And Soda
Drinks that contain a huge amount of sugar, like, soda, beer or wine adds a big number of calories in your body. So, avoid these types of beverages and stick to natural and fresh fruit juices instead.
PCOS doesn’t only interfere with a women’s androgen level, it also stands in the way of getting pregnant. However, you can still beat this condition and become a healthy mother by maintaining your lifestyle.
Eating a balanced healthy meal with all the necessary nutrition, exercising regularly and doing Yoga and meditation, these 3 steps will keep you fit and fight off this health condition.
Hopefully, the article has given you a clear idea about how to lose weight with PCOS and encouraged you to lead an active lifestyle that you deserve!
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