Polycystic Ovary Syndrome (PCOS) is a common condition that many women have to deal with. What's worse is that it can lead to weight gain, which is also very difficult to lose because of the hormonal imbalance associated with PCOS. But don't lose hope! With the right strategies and diet plan, you can still achieve your weight loss goals while dealing with PCOS. To help us out, dietitian Tallene Hacatoryan suggested some easy tips for PCOS weight loss on her Instagram page 'pcos.weightloss'.
Also Read: 5 Superfoods To Add To A PCOS Diet
Why is Weight Loss Difficult with PCOS?
Before we dive into the tips, let's understand why PCOS makes weight loss challenging:
1. Insulin Resistance:
Many women with PCOS have insulin resistance, which means their bodies have trouble using insulin properly. This can lead to weight gain, especially around the abdomen, and make it harder to lose weight.
2. Hormonal Imbalance:
PCOS can cause an imbalance in hormones, including higher levels of androgens (male hormones). This can lead to increased fat storage and difficulty losing weight, particularly in the abdominal area.
3. Increased Appetite:
Some women with PCOS experience increased hunger and cravings, which can make it difficult to stick to a calorie-restricted diet.
4. Slower Metabolism:
PCOS can slow down your metabolism, making it harder to burn calories, even when you're eating right and exercising.
Also Read: How To Lose Weight Without Being Hungry All The Time
Here Are 7 Tips for Effective Weight Loss with PCOS:
It's time to fight and beat all the above-mentioned hurdles and get closer to your weight loss goals. Dietitian Tallene Hacatoryan listed the following tips to support your journey:
1. Avoid Coffee on an Empty Stomach:
One common pitfall in the morning routine is reaching for a cup of coffee before eating. Dietitian Hacatoryan advises against this practice, as it may exacerbate adrenal fatigue associated with PCOS. Starting your day with food rather than caffeine can help maintain steady energy levels and support your hormonal balance.
2. Fuel Up with Protein for Breakfast:
Breakfast sets the tone for your day. Incorporating 30 grams of protein into your morning meal can kickstart your metabolism and reduce cravings throughout the day. If you're unsure about how to achieve this, be sure to explore our selection of protein-rich breakfast recipes for some delicious and nutritious ideas.
3. Embrace Spearmint Tea:
Hormonal imbalances often manifest in symptoms like acne, hair loss, and facial hair growth. Drinking spearmint tea daily has been shown to help lower testosterone levels, potentially alleviating these symptoms. It's a simple addition to your routine with potentially significant benefits.
4. Balance Your Plate:
A well-balanced plate can make a world of difference. Aim for a quarter of your plate to consist of protein, and another quarter for carbohydrates, and fill the remaining half with vegetables and healthy fats. Yes, fats can be a part of your diet, but it's crucial to choose the right ones. Explore our list of essential healthy fats to include in your meals.
5. Post-Meal Walks:
Incorporating a 10-minute walk after each meal can be a game-changer for managing blood sugar levels and improving insulin resistance. This simple habit can go a long way in supporting your PCOS-related weight loss goals.
6. Cut Out Gluten and Dairy:
Inflammation, cravings, and high testosterone levels are common concerns for individuals with PCOS. Dietitian Hacatoryan suggests bidding farewell to gluten and dairy to address these issues. For delectable and PCOS-friendly recipes, don't forget to explore our selection of gluten-free dishes.
7. Meal Prep for Success:
Preparation is key to staying on track with your PCOS weight loss journey. Meal prepping ahead of time can save you from unhealthy food choices when you're in a hurry. Check out our fantastic meal prep ideas to set yourself up for success.
Losing weight with PCOS may come with its unique set of challenges, but it's absolutely achievable with the right approach.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)