Polycystic Ovarian Syndrome (PCOS) is a common hormonal disorder among women. As per WHO, an estimated 8–13% of reproductive-aged women suffer from PCOS. It is known to cause long-term physical and mental well-being issues, one of the most common ones being weight gain.
Sudden and extreme weight gain due to PCOS can hamper a person’s self-esteem and confidence. It can also lead to chronic health conditions like diabetes, heart disease, and endometrial cancer.
Thus, the first step of PCOS treatment is to start losing weight. This not only helps improve mental well-being but also reduces the risk of developing any related chronic illnesses. While we all know that weight loss is not easy, it is even more difficult if you are suffering from PCOS.
The good news is that weight loss with PCOS is possible! It just needs a little due diligence, dedication, and determination. Here are some tips that can help you on your journey to weight loss with PCOS:
Consult a nutrition professional
Most women make the mistake of becoming their own nutritionist and trying to lose weight with PCOS on their own. However, this is not advisable as you do not know about the intricate details of PCOS and its dietary requirements.
So, the first step should be to consult a dietician who can provide you with a personalized diet plan and advice. This will help you in making the right food choices, thus aiding in weight loss.
They will take into factor your individual health requirements, fitness goals, lifestyle choices, and medical history. This will ensure that your PCOS treatment is tailored to your needs and is successful.
Eat Healthy and Cut Down on Unhealthy Foods
Having PCOS means that you will need to make some dietary changes, like reducing the intake of sugar, processed food, and unhealthy fats. So, say goodbye to your pizzas, burgers, and processed snacks for a while—no matter how much you love them.
Instead, include healthy foods like fruits, vegetables, whole grains, lean proteins, nuts, and seeds in your diet. This kind of nutrient-dense food not only fills you up faster but also helps regulate the blood sugar levels and improves hormone levels, thus aiding in weight loss with PCOS.
Again, a diet recommended by a nutritionist is very important. They will provide you with the right balance of nutrients to ensure that you are getting all the necessary vitamins and minerals for proper PCOS management.
In addition to the above, staying hydrated is also an important part of weight loss with PCOS. Drinking plenty of water helps to flush out toxins from your body and keeps you hydrated.
Moreover, drinking water before meals can also help to curb hunger pangs, thus helping you consume fewer calories. So, ensure that you drink at least 8 to 10 glasses of water per day.
If you are someone who has trouble remembering to drink water, try setting reminders or carrying a reusable water bottle with you. This will help you stay hydrated and on track with your weight loss with PCOS.
It is a no-brainer that any successful weight loss program requires a good fitness routine. When it comes to PCOS treatment, exercise is essential, as it helps in lowering blood sugar levels and increasing insulin sensitivity to manage blood sugars.
For weight loss with PCOS, you don’t need to hit the gym every day. Start with brisk walking, jogging, or cycling at least five days a week for 30 minutes to an hour. This should be enough to start seeing the difference.
Don’t forget to take a rest day and give your body time to heal and recover after each workout. Additionally, you could also try Pilates or yoga to help improve your hormonal balance along with strength and flexibility.
Manage Stress Levels
Stress has a major role to play in weight loss with PCOS. High levels of stress can lead to an increase in cortisol. Cortisol is a hormone that helps regulate metabolism and energy production. When it is overproduced, it can lead to an increase in weight, especially around the abdominal area.
To beat stress and lose weight with PCOS, you need to practice relaxation techniques such as deep breathing, yoga, and meditation. Make sure to get enough restful sleep each night and give yourself some me-time to de-stress.
Plus, stay away from situations that make you feel stressed out and practice positive thinking to help maintain a healthy mental state. This includes avoiding negative self-talk and learning to be kinder to yourself.
Sometimes, weight loss with PCOS can be difficult to achieve on its own, and you may need the help of medication. Your doctor can prescribe medications that can help control your hormone levels, reduce inflammation, and regulate menstrual cycles.
For women with PCOS seeking medication treatment options, Ayurvedic medicine can be worth considering. These medicines are formulated using natural ingredients like Pippali, Neem, Aloe, and more and are known for their potential benefits in PCOS treatment, including weight loss.
Plus, they are free from synthetic chemicals, artificial flavors and fragrances, and synthetics, that are usually used in allopathic medicine. This makes them a safer way to treat PCOS and lose weight.
Remember, weight loss with PCOS may take time and patience. Focus on making sustainable lifestyle changes rather than resorting to crash diets or extreme measures. Consult with your healthcare provider regularly to monitor progress and make necessary adjustments to your PCOS treatment and weight loss plan.
If you need medication, consider Ayurvedic medicines, such as Namyaa's Aarthava Kshaya PCOD and PCOS Tablets, to get safe and reliable PCOS treatment. These can not only help in weight loss with PCOS but also help in ensuring a regular menstrual cycle, promoting a healthy period flow, and improving fertility. Thus, you can get complete freedom from PCOS and its associated issues.
With dedication and the right approach, you can successfully manage PCOS and achieve your weight loss goals. So, start your journey today and get back to living life with confidence!