PCOS affects premenopausal women and is characterized by a loss of hormonal balance. PCOS is an endocrine disorder that causes irregular menstruation and hair growth in places where it grows in men and the ovaries have a distinctive sonar shape. In addition to menstruation and hormonal imbalances, many women also suffer from obesity and have difficulty losing weight. PCOS is also associated with pre-diabetes. Weight loss even at a rate of 5% -7% within 6 months helps reduce symptoms and increase the chances of childbearing.
Method number one
Eat healthy meals
- 1- Include protein, fruits, and vegetables in every meal.
Proteins, along with fruits and vegetables, are the best group for losing weight. These foods will give you strength and support your weight loss. This is especially important with PCOS as it can make weight loss more difficult.
- Protein is an essential macronutrient (or the one you need in relatively large amounts) for your body. If you cut back on protein too much, the rate at which you lose weight can slow down. Protein is essential for all diets, but especially with PCOS, it will really support your weight loss.
- Eat at least 46 grams of protein per day. This amount is easily consumed with a balanced diet.
- Low-fat protein includes foods such as: chicken, red meat, fish, beans, lentils, nuts, eggs, and low-fat dairy products. Choose a variety of these foods daily and weekly.
- Fruits and vegetables are packed with vitamins, minerals, and antioxidants, and are generally low in calories. Focus on these nutrient-dense foods to keep your meal low in calories.
2- Limit grains and starches.
Controlling carbohydrate intake is important as many women with PCOS have resistance to the hormone insulin. It is not recommended to eat a low carb diet, but instead it is recommended to eat a moderate amount of 100% whole grains. Eat whole grains about 3 times per day.
The serving of whole grains is about one ounce. For example, a slice of whole wheat bread accounts for about one ounce and one serving.
The whole grain is modified very little and contains all three parts of the bean: the bran, 100% the endosperm and the seed. These parts together form the whole grain.
Whole grains provide you with many health benefits compared to selective grains and are a great source of fiber, vitamins, minerals and antioxidants.
Foods such as brown rice, quinoa, oats, and 100% whole wheat bread or pastries and barley are all examples of 100% whole grains.
3- Stop drinking sweetened drinks and drink two liters of clear liquids daily.
At least 8 cups or 2 liters of pure, sugar-free liquids such as water, iced tea, or flavored zero-calorie water will help you maintain your diet and your body.
Sweetened drinks can either increase insulin resistance or make the situation worse, which is common with PCOS.
Soda, sweetened coffee, and tea can add more calories to your day and hinder your weight loss. In addition, PCOS is associated with insulin resistance, which makes important to avoid processed sugar as much as possible.
Keep a water mixer close by so you can see your progress during the day.
4- Eat specific meals.
Weight loss with PCOS will include monitoring sections, types of food, and calories. Try to reduce your daily heat capacity by 500 calories per day, and this will help you lose about a pound per week.
Losing around 500 calories a day will result in 3500 calories in shedding each week, which is roughly equivalent to one pound of weight loss.
Don’t cut back on more than 500 calories a day or eat less than 1200 calories in a throw away, or it can become difficult to make sure you are getting enough nutrients.
To lose more weight, instead of cutting more calories from your diet, try to add physical activity to help burn more calories.
Losing weight safely is losing 1-2 pounds per week as losing weight at a higher rate than this can be unsafe and difficult to sustain.
5- Eat your snack in a healthy way.
Weight loss and diet with PCOS may make you feel more hungry between meals. And it does not mean that you are watching your weight that eating snacks is prohibited. Choose snacks rich in protein and some fiber, and this combination will be satisfying and keep you satisfied until your next meal or savory.
Be careful with snacks! Snacks will help you separate meals by more than 4-5 hours or give you an energy boost before or after workouts. If you feel hungry and your next meal is within the next hour, try to skip the snack until your next meal is due.
Snack choices rich in protein and fiber include: carrots, chickpeas, celery, peanut butter or a small apple, a piece of cheese or small yogurt, and one fruit.
Method number two
Adding physical activity
1- Do cardio-stimulating exercises.
Certain hormonal and chemical changes that occur with PCOS – can make weight loss frustrating. Exercise will help you increase your metabolism and your body’s ability to burn calories.
Adding at least 30 minutes a day to moderate exercise or cardio-stimulating exercise is a good goal and will boost your weight loss efforts. Aim for at least 150 minutes of moderate cardiac activity per week.
If you can, try to increase the time you spend doing cardio-stimulating sports. The more time you spend in activities the more lasting health benefits you will feel.
Gradually increase exercise, starting with gentle sports such as walking. As your fitness improves, you can lead the intensity or duration of exercise. Progressing slowly is safe and prevents damage.
Try different activities to discover the sport you enjoy. You will be able to continue with the exercise routine if you find it enjoyable.
Cardio-stimulating exercises include: walking, running, cycling, dancing, skiing, hiking, and swimming.
2- Do muscle-strengthening exercises.
These exercises should be done for at least 25 minutes two days a week to get the least possible health benefits. Increasing muscle mass will help you increase your metabolism rate and help fight stubborn weight in PCOS patients.
A close relationship has been found between muscle-strengthening exercises, improved insulin response, and reduction of other symptoms of PCOS.
Muscle-strengthening exercises include weight training, fitness exercises or weight lifting.
3- Try to do exercise with a partner.
Studies have shown that exercising with a friend can help you stay motivated and sticky.
Going to the gym with a friend can help you not feel time-consuming or bored.
If you can’t find a friend or family member to go to the gym with you, try taking a group training class. You will enjoy this group of gym goers. If you keep going to the same seasons you will notice the same people and can meet new friends!
Method number three
Track your progress
1- Write down your goals.
Jotting down specific and realistic goals is a great way to stay motivated and ongoing on your path and it’s also a great sight to see your progress.
Start with smaller goals to help you reach your bigger long-term goal, and that will make it seem less of a burden to contemplate a big weight-loss goal.
Buy a scale or other tools you will need to help you monitor your goals.
Create a record in which you can record your progress, how much weight you lost or how many days you have stayed in the diet.
2- Buy a note.
Diary is a great way to relieve stress and catharsis and track your progress. You can take notes of your food choices, how much weight you lost and any obstacles you faced. It’s a good place to write a diary to see how life is with PCOS, how many frustrations it brings, and how it affects mood and weight.
You don’t have to journal every day, but it is a good idea to write down your weight all the time while standing on the scale to see your progress.
Buy a beautiful, attractive notebook, and it will help you to make it fun to open and write in your notebook.
You don’t have to write pages and pages. If you have a few words to write, that is enough!
3- Reward yourself.
When you achieve one of your goals, reward yourself! Some fun little rewards will help keep you motivated and encourage you to strive toward your goal.
Don’t treat yourself to food. Pleasures and dinner out will push you outside of your diet and can cause weight gain.
Pick up rewards that you really enjoy or something you want, for example a pair of shoes or a new shirt.
Try to reward yourself with the things that make you active. For example, taking part in a kayaking lesson or playing a golf course at a lesson that you like.
Some of the other good rewards are activities that are calming and cathartic. You can try massages or go for a nail or body care.
4- Tell someone about your goals.
Being a claim to your goals will help you stay on track, especially when you know that someone else is interested.
Tell a friend, family member, or doctor about your weight loss or your diet goals. Ask him to check-in weekly to help monitor your progress.
Follow yourself as well. Weighing yourself regularly, keeping a journal or monitoring your insulin levels are great ways to ensure you reach your goals.
Method number four
Understanding PCOS and dealing with it
1- Talk to your doctor.
Your primary care physician or obstetrician-gynecologist will often be the person to give you a diagnosis and an important source of information. Make an appointment to view your medical history and recent health problems and ask questions about PCOS.
Ask about a comprehensive evaluation of your health and an estimate of how much weight you need to lose and how this will affect your diagnosis.
Also, ask about medications, supplements or lifestyle changes your doctor recommends to help you manage your condition.
Genetics is a big predictor of risk: Girls of women with PCOS have a 50% chance of developing the syndrome. A family history of diabetes also increases the risk.
Weight gain, reproductive problems, increased facial hair, and depression are among the symptoms that women who have PCOS suffer from.
2- Consult a registered dietitian.
Some dieticians deal with cases of PCOS and weight loss.
There is a close relationship between PCOS and insulin resistance. A dietitian can provide you with a special diet or menu to help you manage insulin resistance.
Ask your dietitian about a weight-loss plan, foods you should eat the most or avoid, and other educational resources about PCOS and diet.
3- Buy educational resources on PCOS.
One of the first steps after a diagnosis is to educate yourself about your condition as best you can, and this will help you to have an active role in your health.
Ask your doctor which sources he thinks are best and buy one.
Also, try to browse trusted sources on the Internet for more information. There are various websites dedicated only to PCOS where you can learn a lot of information. Try: PCOS Nutrition Center, PCOS Foundation and Office Of Women’s Health from DHHS.
4- Take all prescribed medications.
There are many medications that can be prescribed to help you overcome PCOS, some are designed to help you control insulin resistance, while others are used to correct any hormonal imbalances or irregular periods.
Many women who have this condition suffer from insulin resistance and could be candidates for a drug called metformin that can help with some weight loss.
Always keep a list of the types and dosages of all medications, vitamins, minerals or herbal supplements that you take, as having accurate information to tell your doctors will help provide you with the necessary care.
Also, record any side effects or symptoms you suspect while taking medications, and tell your medical team about any symptoms you experience.
5- Create a supportive team.
If you would like to share your condition with your friends, family members or co-workers, having people support you during your weight loss process will help you to stay on it for a long time and also to cope with the presence of PCOS.
Seek support from others living with PCOS. They will have experience and overcome many of their frustrations and there are support groups or online forums dedicated to PCOS and weight loss.
You can also find support groups through your doctor’s office or websites that deal with PCOS.
Try to come to a diet for PCOS as part of improving your lifestyle rather than a temporary regimen. The rewards could go beyond weight loss, such as increased energy, reduced depression, increased reproductive chances, and decreased insulin resistance.
Browse various research papers and make a list of some ideas you would like to add to your daily practice in your life. You could have some diet changes, add exercise, or buy some books on PCOS.
If there are only a few changes that you want to make to your lifestyle, start with one or two changes at the same time. This will be easier to change your lifestyle rather than many changes at once.