PCOS can make weight loss difficult owing to hormonal abnormalities and metabolism difficulties. Here are 12 PCOS-specific weight-management tips:
1. Balanced Diet
To help your hormones and metabolism work better, eat a varied diet full of whole foods, fibre, lean proteins, and healthy fats.
2. Low Glycemic Index (GI) Foods
To keep blood sugar levels steady and lower insulin resistance, eat foods that are low in GI, such as whole grains, legumes, fruits, and veggies.
3. Regular Meals
To keep your energy level fixed and avoid overeating later in the day, eat regularly and don't skip meals.
4. Portion Control
Limit your portions to avoid eating too much, especially of high-calorie foods, and keep an eye on your total calorie intake.
5. Physical Activity
Regular exercise, such as cardio, strength training, and flexibility movements, can help you lose weight and make your body more sensitive to insulin.
6. Stress Management
To lower cortisol levels and help you stay on track with your weight, deal with stress through deep breathing, yoga, meditation, or sports.
7. Adequate Sleep
Aim for 7 to 9 hours of good sleep each night to keep your hormones in balance, cut down on cravings, and improve your general health.
8. Hydration
Stay refreshed, speed up your metabolism, and cut down on cravings by drinking a lot of water throughout the day.
9. Limit Processed Foods
Limit the amount of processed foods, sugary snacks, and high-fat foods you eat. These foods can make you gain weight and mess up your hormones.
10. Mindful Eating
Paying attention to your body's signals of hunger and fullness, eating slowly, and savouring your food can help you avoid eating too much.
11. Medical Supervision
Professionals in health care, like an endocrinologist or qualified dietitian who specialises in PCOS, can help you make a personalised plan for losing weight.
12. Consistency
If you have PCOS and want to lose weight and improve your health, you need to be patient and steady with the changes you make to your lifestyle.