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Saturday 23 April 2022
Books – Syed Metwally
Polycystic ovary syndrome (PCOS) has become a very common lifestyle disorder, while the condition causes problems to one’s fertility more than others, without an existing treatment, the only demonstrable and expert-recommended suggestions for controlling and managing the condition are lifestyle changes and weight loss. .
Managing weight gain and sugar levels with PCOS is essential
However, as easy as the solution may seem, losing weight when you have PCOS is not easy, and takes longer to show results, hormonal functioning disruption, stressful metabolism, insulin resistance, and adrenal dysfunction can actually raise BMI levels, in fact. The struggle to lose weight and gain weight is often a side effect of fighting PCOS.
Having said that, while the counter factors may seem a little frustrating, it’s not completely impossible to lose weight, losing weight with PCOS can take longer than usual, but there are foolproof ways to make sure you reach your goal, if If you have PCOS and are aiming to lose kilos, here are some tips you should follow, according to timesofindia.
Start eating more fiber
Diet advice for women with PCOS to include more fiber is often overlooked. While high-fiber foods are very beneficial in aiding digestion, they have also been shown to improve hormonal functioning in women. From fruits and vegetables to high-fiber cereals, make sure to meet your daily requirements.
Eat protein with every meal
Of all the nutrients, protein is the one we all tend to get the least amount of. Not only is protein essential for vital functions, it’s also a critical component of a good weight loss strategy, it promotes satiety, builds muscle mass, and most importantly works on Stabilize blood sugar levels, which is essential to reduce food cravings.
Quality fats and carbohydrates are also something to focus on in your diet.
Small, frequent meals are best
Another nutritional tip that works best for tackling weight gain and PCOS is to include small, high-quality meals in your diet, rather than large ones, this will also eliminate the problem of missing or overeating in the first place. Great for promoting weight loss and getting more quality ingredients into your plate.
Reduce added refined sugar from your diet
Sugar can be your worst enemy when you are trying to fight off weight gain. With PCOS, it can exacerbate symptoms of insulin resistance and make a person susceptible to type 2 diabetes. It may not be easy to cut all forms of sugar from your diet, but Try to eliminate refined and added sugar from your plate. White sugar can be replaced with healthy sources such as honey. Include more fruits in your diet, which contain natural sugars.
Work out more and focus on strength training
Although it’s important to stay physically active and exercise every day, some forms of exercise work best at relieving PCOS triggers and promoting weight loss. In particular, if you have to try to lose weight, start focusing on engaging in more exercise. Strength and weight exercises Exercises such as muscle training have been shown to be most effective for women trying to lose weight and fight insulin resistance.
Try to reduce dairy and gluten from your diet
It is often recommended to cut out dairy and gluten from the diet for women with PCOS and hormonal problems. A diet rich in dairy products may increase estrogen production and disturb levels of insulin resistance, which can be detrimental to managing BMI and increase On the other hand, cutting down on gluten may reduce inflammation for some people with PCOS, and while this may not benefit everyone, try cutting dairy and gluten out of your diet and see if that makes any difference, with the easy options available. Also, staying away from dairy or gluten might not sound bad, either.
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