Suffering From Weight Gain Due to PCOS? Here are Some Tips that Might Help

Polycystic ovary syndrome (PCOS) is a condition that affects women in their reproductive years. PCOS impacts the secretion of hormones resulting in several changes in the body. It leads to infertility, hair fall, growth of hair on chest and face, and a higher risk of diabetes. In this condition, a female starts producing more male hormones and can lead to weight gain. Losing those inches are important in order to curb the side effects of PCOS. Read more to find out how. 

• Get enough sleep.

Adequate sleep is the most important thing for good health. If you are suffering from PCOS, experiencing excessive daytime sleepiness, insomnia, or other sleep disturbances are common. Lack of sleep can enhance the activity of hormones that drive hunger and make you eat throughout the day. Hence, obesity, or weight gain. Therefore, following a good sleep cycle is important to lose weight gain due to PCOS.

• Have healthy foods.

Healthy fats, good sources of protein, fibre, and fermented foods should be a part of your diet. Both; healthy fats like- walnuts, coconut oil, almonds, avocados, nut butter, and olive oil and protein like- eggs, lean meat, tofu, legumes, and beans, keep you full for a longer period of time and hence, helping you lose weight. Fibre on the other hand provides a balance to your insulin resistance and reduces the body fat. Include more fruits and vegetables to up your fibre intake. Also, fermented foods increase the gut’s good bacteria, which are found to be low in women with this condition.

• Cut down on simple carbs.

Simple carbs like sugary, processed and refined foods raise your blood sugar levels and increase your insulin resistance. It can further lead to weight gain. So, avoid anything packaged and refined sugar added. You should include more natural sources of sugar and whole foods, that do not spike the Glycemic Index (GI).

• Reduce stress.

Not many people realise that stress is a huge reason for weight gain. So, when you manage stress, you manage your weight. Stress increases levels of cortisol, a hormone made by the adrenal glands. A  perpetual high cortisol level is linked to insulin resistance and weight gain. Chronic stress is linked to insulin resistance and belly fat, which can create inflammation in the body, and that furthermore produces cortisol. So if you manage your stress, you don’t get into that vicious cycle. Try doing yoga, mediation, painting, or going for a walk in the garden for a relaxed level of stress.

• Workout every day.

Exercising the most efficient way coupled with diet, of losing weight. PCOS can though create a hindrance in getting results when compared to those without the condition- it can definitely improve insulin sensitivity and belly fat. You can opt for strength training, cardio, Zumba, yoga, aerobics, or just running.

Over to you. 

Losing weight can be a challenging task for women with PCOS. But a balanced diet- which is low in inflammatory foods and high in healthy fats, fibre, complex carbohydrates, and protein- can lead to weight loss. Other than this, exercising, stress management and proper sleep cycle are some essential criteria to help PCOS related weight loss.