One in ten women suffers from PCOS, and this condition affects overweight women which makes it difficult to lose weight, so How To Lose Weight in PCOS, Fast!
Every time you make a doctor’s appointment, a sigh of relief escapes through your lips.
You’re afraid there won’t be any difference this time. You will again be given some medication and a diet chart in one hand and asked to go home, to follow the schedule in order to start losing some weight soon.
Alas! If only such a situation could have been so easy to be solved in this way! The most vital unanswered question remains how to effectively lose weight in PCOS syndrome!
PCOS, which is also known as Polycystic Ovary Syndrome. While this health condition targets women in many ways, perhaps the most devastating thing it does is mess with your metabolism and make losing weight very difficult.
Before you start looking for a shortcut to shedding those extra few pounds, first, let me explain why in PCOS condition your body craves more food even after you just had a big slice of your favorite pie just an hour ago!
What Is PCOS?
PCOS is a health condition that disrupts the hormonal status of women between the ages of 15 and 44 years. This condition badly affects estrogen hormone, leading to infertility, weight gain, diabetes, baldness spots and eventually depression.
Your body becomes so high in glucose and insulin level, that it always 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 Start a point to Recovery!
While I will not lie to you and give you a magic solution to this problem, but instead, in this article, you will get useful tips to reduce symptoms and maintain a healthy lifestyle by following the 4 simple steps outlined below.
1) Verify your Thyroid Hormones Level
Before starting to follow the weight loss plan, it is necessary to start checking the level of thyroid hormones, in trusted laboratory, because without this you will probably not get the exact benefits and start losing weight.
What is Levothyroxine?
Levothyroxine (LT4) is a man-made form of thyroid hormone, a thyroid medication that replaces the natural hormone produced by the thyroid gland to rebalance the body’s metabolism and energy, so if you have a terrible metabolism, this will be the synthetic hormone that regulates the energy process in your body.
The medication that doctors usually prescribe when the thyroid gland doesn’t produce enough thyroid hormone on its own.
Levothyroxine may be used to treat hypothyroidism (low thyroid hormone). Or avoid developing a goiter, developing an enlarged thyroid gland (inflate thyroid gland), which can be caused by hormonal imbalances, radiation therapy, or surgery.
One of the symptoms of hypothyroidism (Inactive thyroid gland) which leads to weight gain. So, once you start using levothyroxine, you can start losing weight as your body hormones start to restore balance. On the other hand, weight loss can be a sign that your dose of levothyroxine is too high. So be sure to take the right amount of dose as prescribed by your physician.
2) Best Diet Plan For Weight Loss With PCOS
Now scratch the word “Diet” with a permanent marker.
Why? Well, a strict diet plan is like a boom that comes back on its own and destroys every little bit of good left in you!
Follow a healthy eating plan instead, and stick to it. Your belly is growling for more food? Excellent! Let’s fill it up with homemade foods rich in fiber.
Here are some healthy eating practices that you can follow, when you feel hunger:
A. Dark Chocolate
Make dark chocolate your best friend for the next few months! Helps reduce appetite. It controls your blood sugar level and enhances your overall mental health.
However, never exceed the amount over 2-3 ounces per day.
B. Healthy Fat
Fats will replenish hormone levels with all the necessary ingredients. But don’t get carried away though!
Eat healthy fats rich in Vitamin A, D, K etc. Sardines, Tuna, Salmon, Olive oil, Eggs, Avocado and Coconut are some good examples of healthy fatty foods.
C. Veggies And Fresh Fruits
Oh. Remember how your mom always convinced you to eat vegetables? Well, it turns out she was right all along.
Put some minced garlic and a large slice of green onion in the pan. Then we add all the vegetables preferably of different colors, such as carrots, broccoli, spinach, green beans, cauliflower, lentils etc. and stir them. over there! You just cooked a healthy meal yourself.
Fruit is also a great source of nutrients and is very low in calories. Instead of snacking, try eating blueberries, grapes, watermelon, cherries, apples, bananas, etc. to stay fit all the time.
D. Nuts
Are you still hungry? Then you need something that will help you stay full for a longer time.
Nuts are an excellent source of protein and fiber. Contrary to popular belief, nuts help you 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 snacking on almonds or pistachios depending on your mood and preference.
3) Best Exercise For Lose Weight in PCOS
Have you been feeling a little frustrated lately?
Don’t worry, you are not to blame. An imbalance between the sex hormone and insulin level, along with being overweight, can force you to feel loneliness and depression.
Exercising regularly is a great way to beat this stage. Research by the Journal Of Happiness Studies shows that about 53% of people who stay active, also stay happy as well.
The points below are prepared from a list of helpful handpicked exercises that will ensure you look better by Lose Weight in PCOS and feel better as well.
A. Push-Ups
Most women tend to avoid this exercise by thinking it is too difficult!
Even if you are too afraid to start it all right away in full-terms, do 2-3 push-ups a day and do them gradually, by increasing the number of repetitions.
The reason I urge you to start this particular exercise is because it uses your body mass against the gravitational pull of gravity. As a result, this type of exercise helps strengthen the upper body and strengthens the muscles of the thighs and torso.
After two weeks, you will not only begin to see visible changes in your body, but you will also enjoy the privilege of keeping fit due to a healthier lifestyle. Learn more about push-up workout for women.
B. Squats
You are already doing squats every day. You can’t believe it? I will tell you how!
While picking up objects from a low table or sitting on a chair, you are simulating a basic squatting position!
For best results, try lowering your body without the help of any chair and maintain the correct posture for a few seconds before standing up again. It is recommended to do this simple exercise 20 times a day to burn the extra fat in your body.
Learn more about workout of women squats.
Also you can use Sunny Squat assistant trainer equipment, that will help you to perform the right squat without adding pressure on your knees.
C. Walking
If you Don’t like any of the above exercises?
Here’s a simpler solution. Just walk!
Walking is one of the most underappreciated forms of exercise. In particular, people with back or ankle problems are encouraged to do this exercise, as it reduces fat without putting too much pressure on any part of the body.
So what are you waiting for? Set an alarm, get dressed and start walking on the road, with your friend or while listening to your favorite music with your Garmin smartwatch, to motivate you, track your journey, and gradually boost productivity from today!
4) Best Yoga Postures For Weight Loss With PCOS
All these serious works and healthy habits mean nothing if you don’t have peace of mind. If you are constantly stressed about your situation, your body will start to act negatively, you must forget all the bad thoughts, to generate positive energy that leads you to heal yourself.
This is where “Asanas” come into play. Asanas, commonly known as Yoga, help restore your mental health and relieve stress through meditation.
In addition, while also practicing the Asanas, you can use the yoga mat so that you can feel embraced and engage in these spiritual movements.
A. Breathing Technique
The most common “pranayama” technique involves altering the nostril while breathing deeply.
How it works! Sit down and put your thumb on the left nostril and your ring finger on the right. Now, inhale slowly while maintaining pressure on the right nostril, take a moment break and then switch pressure to the left nostril as you exhale.
By doing this every day for a few minutes, the blood circulation in your brain gets regulated, which also helps to restore any hormonal imbalance you may have.
B. Physical Activities
The beauty of yoga is that it focuses on calming your nerves while at the same time improving your physical health with its traditional poses and exercises.
Check out other Yoga Poses for beginners like, Shoulder Stand, Triangle pose, Plank and Sun Salutations poses, which help to get rid of excess fat in a short time and improve the digestive system as well.
Some Quick Tips And Tricks For Losing Weight With PCOS
If you keep the above last 3 steps in your daily life, you are bound to see some improvement in a few weeks!
Now it’s time for some additional tips and tricks. Remember that these tips will help you more only if you promise to follow the above instructions correctly.
A. Don’t miss out on Carbs
Did you notice that I never once asked you to avoid carbohydrates from your diet routine?
Eliminating carbs from your meal completely is a bad idea, as it only leads to more food cravings in the future. Instead of processed and harmful candy or crackers, you can choose to eat healthy carbohydrates like potatoes and brown rice or bread and Quakers.
B. Have A Restful Night
Even though your health condition may spoil your short sleep schedule and cause insomnia, you should still try to sleep at least 7 hours each night. Sleeping less than 5 hours a night is enough to cause any healthy person to be obese.
C. Avoid Alcohol And Soda
Drinks that contain a large amount of sugar, such as soda, beer, or wine add a large number of calories to your body. Therefore, avoid these types of drinks and stick to natural and fresh fruit juices instead.
Wrapping Up
PCOS not only interferes with the androgen level in women, but it also stands in the way of pregnancy. However, you can still overcome this condition and become a healthy mother by maintaining your lifestyle.
Eat a healthy balanced food with all the necessary nutrition, Exercise regularly, do Yoga and Meditation, these 3 steps will keep you fit and fight against this health condition.
Don’t forget to also keep eating the right amount of healthy carbohydrates in your schedule.
We hope the article gave you a clear idea of how to lose weight with PCOS and encouraged you to lead the active lifestyle you deserve!
Would Love to hear from You
Share in the comments Your experience with others in losing weight with PCOS, whether it’s Advice, Tips to consider, Ideas, issues you’ve encountered, or things that you feel have worked well for you!
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