Polycystic ovary syndrome (PCOS) is one of the hormonal disorders that are becoming more common with each passing day. It affects the ovaries in the reproductive system of women. If left unchecked, it can affect their reproductive health to a great extent due to the development of multiple cysts in the outer layer of their ovaries. Though the root reason that causes PCOS is not known to the medical sciences to date, environmental factors and genetic conditions are thought to affect the disease in most cases. The common symptoms include obesity, irregularity in menstrual cycles, acne, and excess hair growth. Hence it’s advisable that you consult a gynaecologist for PCOS treatment if you are facing any of the symptoms.
Birth control pills, metformin, statins, and hormones are some ways to get control over PCOS. But controlling obesity is the best shot available to keep PCOS under the grip effectively. How to lose weight if you are suffering from PCOS? Below mentioned are some of the best ways through which any PCOS patient can try to regulate their excess weight gain naturally, and opt for a healthier life.
Eat healthy food
It is often a common misconception that going on a strict diet can help you lose weight, especially for someone who is suffering from PCOS. The key is to eat healthy food, not to restrict your calorie intake. The reasons for weight gain in PCOS patients are not similar to those of obesity, and hence, going on a strict diet is not an answer to that. You can eat all you want, but it must be healthy. If you can cook, there is nothing more beneficial, even if it means you have to eat the same food over and over again. Well, you need to sacrifice some things to gain what you value more. Limit simple carbohydrates and take more of complex carbohydrates. Healthy eating will greatly help you cure PCOS.
Consider hormone levels
Hormonal imbalances can be one of the biggest reasons for gaining weight in PCOS patients. It often instigates cravings for food even though your body does not need it. Thus it would be best if you get your hormone levels tested so that your gynaecologist can diagnose the issues better.
Cut the sugar, not the carbs
Cutting out carbohydrates can solve the problem for some but not for PCOS patients. It may affect otherwise and bring in more cravings for carbohydrates. The thing that you need to avoid is sugar. But that does not mean you can eat as many carbs as you want. You need to put a check post on that as well and limit it to a certain extent. It would help if you also be careful about taking excess fat foods. You need to sort well between the essential fats and the bad ones. While essential fats are required by the body to some extent to carry out daily activities, excess of it can be harmful as well. Ask your physician or health care expert or dietitian to provide you with a good diet chart. If you follow that strictly, you are sure to gain effective results in the treatment of PCOS, pretty soon.
Workout more
Pumping irons is one of the most effective solutions for weight loss for everyone. When you join a gym, you will automatically have more enthusiasm to work out, especially when you find a worthy competitor. But that does not mean you will push your body to such an extent that you suffer fatigue or a fall in blood sugar level. That can be more dangerous than your excess weight issues. Request your instructor to provide you with a good regime and avoid setting plans all by yourself. Try to incorporate more walking into your daily activity schedule as it is one of the most effective natural ways of weight loss.
Consume more proteins
As you are putting a check on the amount of carbohydrates you take in, you must rely more on proteins. Proteins are responsible for aiding the body with lean muscle development and helping it to retain the same. Fish, meat, and eggs are some of the best-known sources of protein.
Provide your body with adequate sleep
Sleeping for eight long hours every day is one of the best ways to keep a check on PCOS obesity. It is common for anyone to get hungry when they stay up late, thus causing them to eat more. Also, sleeping is most effective in helping your body kick out all the stress and heal it from the inside. When you provide the body with all the rest it deserves, you are less likely to gain extra weight. Studies have shown that PCOS females who sleep for at least 7 to 8 hours daily are more successful in keeping a check on their excess weight gain.
Keep a check on your thyroid levels & insulin resistance
The thyroid can be one of the biggest contributors to weight gain. That, combined with PCOS, can be a deadly combination. But it is possible to bring it under control with proper medication and care quickly. Also, make sure that you check your blood’s resistance to insulin as it can lead to diabetes and help you to gain more weight. Insulin resistance can have an even worse effect on your health. It may reject the sugar content in blood and make it deposit in the fatty cells or the blood channels and eventually lead to high blood pressure as well.
Reduce Stress
It is another one of the prime contributors to weight gain in most individuals. The more stress, the faster they gain weight. It is better to let things flow at their pace. Trying to control everything is just a delusional trial that will only have adverse effects on your health. Relax more. Trust it or not, it is one of the most effective ways that can help you to gain control over your excess weight gain. Meditation can help you keep your mind calm and reduce the stream of jumbled thoughts. Daily meditation can help relieve stress and give you additional health benefits as well.
Choose your food wisely
Avoid junk food as much as possible, as it is one of the most major causes of obesity in all individuals all across the globe. Certain foods are richer in fats and bad carbohydrates. Packaged foods, refined grains, and alcohol are some of the top contributors to uncontrolled weight gain in individuals. Whole-grain diets can be one of the best ways to avoid bad carbohydrates. When you keep a check on what you eat, you can keep a check on your excess weight gain as well. And with the right steps, you lose a few extra pounds without much effort as well.
Avoid liquid diets
A liquid diet is one of the best ways of supplying the blood with instant nutrition and energy. But that is a curse as your blood will receive any carbohydrate or fat you consume through a liquid diet at a much faster rate. It is thus necessary to keep a check on that as most liquid diets, including beverages, are rich in sugar or carbohydrate contents. Avoid aerated fizzy drinks as much as possible. Any soft drink contributes to fat development in the body. The same is applicable to ice as well. As the body temperature falls, the carbohydrates and fats in the blood quickly get deposited in the fatty cells of the body.
Consult a gynaecologist
It may often be the case that you may not be suffering from PCOS and have just been tagged as such due to poor diagnosis. Your weight gain may be normal due to your lifestyle activities. Though it reduces the risks, it does not mean you should just become happy and relax around your excess weight. While you may be free from the clutches of PCOS, obesity can still affect your health to a great extent.
Dr Ramya Sadaram is one of the top gynaecologists and clinical nutritionists in Visakhapatnam. She has helped many women overcome PCOS with effective diet plans. You can consult her for PCOS treatment and a customised PCOS diet plan. Call 8639110776 to book your appointment.