Struggling With Weight And PCOS? Expert Shares 5 Helpful Tips For Weight Loss

Polycystic ovary syndrome or PCOS is a common hormonal and metabolic disorder that makes many women sick nowadays. It accounts for 16-25 per cent of women’s health problems in Bangalore. It affects physical health with weight gain, acne or pimples, unwanted body and facial hair and possibly thinning and loss of scalp hair. Emotional health is also affected in many women.Also read – Bone death is a major emerging aspect of post-COVID syndrome. Here’s how to prevent it

PCOS can be seen in both obese and thin women. In obese women, there is a tendency towards weight gain, especially in the abdomen. It is a well-known fact that lifestyle contributes to weight gain. The recent Kovid epidemic has not really helped to alleviate the problem. I see that more and more women are now having weight problems due to sedentary lifestyle during covid restrictions. Also read – Know Your Shoes: Leading Orthopedic Problems That Happen In Women Due To Wrong Footwear

Regardless of the symptoms of PCOS, the main management of which is lifestyle management. Weight loss will be followed by fatigue and constant tiredness. Also read – Diet Tips: 5 Reasons Why Skip Meals Is Extremely Dangerous – Never Do It!

But, how to lose weight? Dr. Aruna MuralidharWomen with PCOS often struggle with weight, but these tips definitely help, says senior consultant obstetrician and gynecologist at Fortis La Fame Hospital, Richmond Road, Bangalore.

1. Smart Plate for PCOS – Round plate with 40-50% greens and vegetables, 25-30% carbohydrates and 20-35% protein will help reduce insulin resistance. Carbohydrates should have a low glycemic index (slowly rather than dropping sugar quickly). Protein helps increase satiety and reduce cravings. Also, healthy fat intake reduces appetite and helps reduce body fat. Probiotics help in the growth of good bacteria in the gut which helps in weight loss. Fermented foods like yogurt, yogurt, idli, dhosa, dhokla etc. contain large amounts of probiotics.
2. Avoid or at least limit junk-processed foods such as chips, snacks, cakes, chocolate, etc., refined grains and added sugar. Instead, whole unprocessed grains lower the glycemic index and provide better nutrition.
3. Regularity and Mindfulness Matters – Regular Eating, Sleep Hygiene, Exercise Schedule – Everything should be done consistently. Eating less lowers the metabolic rate and eventually leads to weight gain. Short-term benefits can be seen but in the long run, the body tends to gain weight easily. As well as eating low calorie hormones that control appetite. Eating carefully helps the body understand the body’s signals about saturation. Also, when the stomach is about 80% full, stopping eating and not filling it up is a wonderful way to treat our body.
4. Get some exercise and get some nature – we all know this. But the question is what to do and how to do it. About 45-60 minutes of cardio or aerobic exercise at least three days a week works wonders in improving insulin resistance and lowering testosterone levels. Although not much change in the scales, abdominal fat is reduced to improve metabolism. Weight training also helps. The higher the stress hormones, the higher the insulin resistance. Nature walk yoga and meditation help reduce stress levels.
5. Good sleep – Less sleep leads to obesity. People who get more than 6 hours of sleep are less likely to become obese. The more sleep deprivation, the more hunger. However, beware of excessive sleep.

PCOS is a lifestyle disorder that requires long-term control. It takes discipline, perseverance and a lot of determination to win PCOS. Never get frustrated.