How to lose weight with PCOS naturally in 2020
PCOS which is the short form of Polycystic ovary syndrome is a condition in which there are hormonal imbalances, irregularity in periods, and/or small cysts development in either or both the ovaries. The hormonal imbalances along with insulin resistance and inflammation in PCOS make it tough for women to lose weight. However, we bring you a PCOS weight loss plan which can help you shed off your extra kilos naturally.
Role of Diet – PCOS weight loss plan
The main factor which plays a role in your weight is what you eat. So, it is very important to focus on the components of your food meal. A majority of women suffering from PCOS have insulin resistance due to which the body’s cells stop recognizing the insulin hormone effect.
If you are having PCOS and you include more carbohydrates in your diet, it will be difficult for your body to balance your weight. This will ultimately lead to weight gain. Once you start taking a complex carbohydrate diet, the insulin levels go down which could help you in weight loss.
The complex carbohydrates provide a lot of nutrition to the body which includes fiber, vitamins, and minerals. Examples of complex carbohydrates include oats, brown rice, quinoa, whole wheat bread, etc.
1. Include More Fiber
One of the important points to notice is that if you feel full, you are likely to eat less. For that, you should include more and more fiber in your diet. Also, if your intake of fiber is high, it is said to lower insulin resistance, belly fat, and total body fat resulting in weight loss.
This stands true especially for women suffering from PCOS. The example of fiber-rich food includes barley, beans, nuts, oatmeal, and fruits.
2. Don’t Ignore Protein
The next important diet component is protein. The benefit of including protein in a meal is that it helps you feel full and it also stabilizes the blood sugar.
Meals containing protein helps to reduce food cravings due to which more calories are burned and hunger hormones are managed better. If you are suffering from PCOS, you should include healthy high protein foods in your diet such as eggs, dairy, nuts, meat, and seafood.
3. Fats are Essential
Some people say that if you lose fat, you will lose the ideal body weight but that doesn’t mean not including fat in your diet at all. Choose healthy fats such as nut butter, avocado, olive oil, and coconut oil.
These fats will help you feel full for a longer time. Healthy fats can help you to lose weight. If you combine it with a high protein diet, you are likely to have a better PCOS weight loss plan and better results.
4. Focus on your gut health
Women suffering from PCOS are said to have less gut bacteria than those women without this condition. These gut bacteria play an important role in food digestion.
Thus, it is important for you to include a diet that helps to increase the beneficial bacteria in your gut and for that include foods that are rich in probiotics such as yogurt, kefir, and other fermented foods. Apart from taking probiotics in diet, you can add probiotic supplements as well.
5. Avoid processed foods
Another point which stands true for every diet plan is limiting processed foods and added sugars. These foods increase the levels of sugar in your blood and also increase the risk of insulin resistance and can make you obese.
If you are suffering from PCOS, the intake of processed foods and added sugars should be a big NO as you are already at risk of weight gain. Instead, choose a diet high in whole foods such as fruits and vegetables which will help to reduce inflammation in your body as well.
If you think you can lose weight by not eating, you are completely wrong here. Some of us think that if we don’t consume calories, how our weight will increase but by doing so you are putting your body at risk of weakness. It can also impact your hormones negatively.
So, stop forcing yourself to eat less food. Instead, opt for a diet having whole and unprocessed foods.
6. Include exercise in your routine
Although diet plays an important role in maintaining weight when combined with exercise, it can give you better results when going for weight loss.
If you are suffering from PCOS, initially you will have difficulty following exercise routine because you will need strength. Start with mild exercises and then slowly increase your levels according to your body. It is best to combine cardio and weight training exercises for the best results.
7. Sleep is important
Suffering from PCOS can cause sleep disturbances like feeling excessive sleepy in daytime, difficulty in sleeping or getting no sleep at all. The disadvantage with lack of sleep is that it can increase your hormonal activity which might make you feel hungry and you might end up eating more. That is why it is important to get proper sleep at proper timings to avoid weight gain.
Women suffering from PCOS are at higher risk of stress. It can be due to high levels of anxiety and depression in them which can put an adverse effect on their routine lifestyle and also affects their weight. That is why it is important to manage stress levels.
Find the root cause of stress
If you are feeling stressed, the first step should be to find out the root cause of stress. Start working towards it, if it’s in your control. If you cannot do anything about it, stop worrying, and focus on other important things in your life.
The best way to manage stress is to give time to you. If your life is super busy and you don’t have time even to sit, what you can do is to ‘just breathe’. Whether you are standing or sitting, take a few deep breaths and you feel refreshed and will cut off yourself from stress as your body’s circulation will become better.
Another thing you can do to calm your mind is to ‘Meditate’. Meditation relaxes your body and helps you to cope with stress. You can also listen to light music to calm your mind. Next, try to keep time for things you love. This will increase your love for yourself. Go for a walk or 30 minutes of exercise or perform yoga. This will also help strengthen your body and make your mind feel calm.
If you don’t manage your stress, you will put yourself at risk of weight gain. How? Usually, in the times of stress, people tend to eat more which leads to weight gain. So, ladies it’s high time to hold yourself and put some moments for your self-time and get relief from the excessive stress.
Things to avoid in PCOS
Since women suffering from PCOS are at higher chances of gaining weight, they should limit or restrict themselves to certain foods which include highly refined carbohydrates such as white bread, sugary snacks, and drinks, foods that cause inflammation such as red and processed meat.
As talked in the previous heading about stress management, taking stress is a big NO! Keep yourself calm. Use stress-reduction techniques like meditation, listening to the music of your choice preferably light music, and more.
Exercising also helps with stress management. Keeping these points in mind, you can lose weight even after having PCOS.
Checkout these amazing PCOD/PCOS success stories.
- Nisha from Delhi lost 10 Kgs and rectified her PCOD
- Sajalpreet’s weight loss journey with improved PCOD
- Kanika’s battle against PCOD and weight gain
- Guneet’s post-pregnancy weight gain reduction with improvement in PCOD
If you are struggling to choose from food options for a PCOS weight loss plan, contact us now for the appropriate diet plan specially designed according to your food choices.