PCOS And Belly Fat Reduction
Read further to know how one can lose weight with PCOS. Learn what to eat and exercise, changes in lifestyles, and tips to work around the signs and symptoms of PCOS without medication.
The weight loss guide to PCOS
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Polycystic ovary syndrome (PCOS) is believed to be one of the most prevalent metabolic, fertility, and overall health conditions among girls who are already old enough and mature to have a child. PCOS has lots of complications in women, yet weight loss is one of the most significant as the primary problem causing PCOS is insulin resistance, hormonal anomaly, and inflammation.
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It may take a little more time to lose weight when you have PCOS, but the good news is that it can happen with the correct eating and physical activity habits and lifestyle. In this article, we shall take you through the steps one by one to help you lose weight with PCOS safely, naturally, and sustainably.
The concept behind this difficulty of weight loss in PCOS
PCOS makes weight loss a hard task due to a number of internal factors:
Insulin Resistance
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The majority of PCOS women deal with a condition called insulin resistance, by which the body fails to utilize insulin effectively. The result is an elevated blood sugar level, fat deposition (particularly in the abdominal area), and an appetite towards sweet/carbohydrate food.
Hormonal Imbalances
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High testosterone (male) hormones and hormonal imbalance between estrogen and progesterone may lead to erratic menstrual periods, pimples, and inability to lose fat.
Slower Metabolism
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PCOS is correlated with a decreased metabolic rate, resulting in more calories burned when resting than you would with PCOS.
Inflammation
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Chronic inflammation makes it more difficult to lose weight when you have PCOS and also sets the stage to exhibit the symptoms of fatigue, bloating.
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Understanding these obstacles is what is required to implement a strategy that will suit the body of a woman.
The Most Healthful Diet to Lose PCOS weight
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Diet is the most significant part when it comes to weight loss involving PCOS. The intended outcome is to lower spikes in insulin, stabilize hormones, and manage inflammation.
Diet Low GI Foods
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Low GI foods break down sugar gradually into the bloodstream, levels of energy remain stable and the fat storage is reduced.
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Examples: Ohio oats, quinoa, red lentils, red apples, leafy green leaf, sweet potatoes.
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During each meal, focus on protein.
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Protein ensures you remain satisfied and more so longer, stabilizes the blood sugar level and builds up the muscles.
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Eggs, chicken, fish, Greek yogurt and tofu, and paneer, are examples.
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Include Healthy Fats in order to regulate your Hormones.
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Good fats support the reproductive hormones and are anti-inflammatory.
Eat More Fiber
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Fiber helps to digest a bit less sugar, to make your gut healthy, and makes you full.
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Vegetables, flax, Chia, beans.
Rephrase those refined carbs & sugars
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Processed carbs also lead to a rapid insulin surge, and PCOS symptoms get worse.
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Steer clear of: white bread, junk sweet treats, baked goods, soda.
Eat Anti-Inflammatory
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Adding anti-inflammatory foods in the form of natural ones may prevent bloating and also trigger metabolism.
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Turmeric, ginger, green tea, berries, and spinach are all examples.
Worthwhile Weight Loss Exercise in PCOS
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Exercises will make the insulin more sensitive, burn fat, and maintain the hormones. Moderate work out is more productive than just cardio or intense training.
Strength Training (3 4 times weekly)
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Muscle building will boost metabolism and result in calories being burnt even during the rest period.
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Examples: weight training, resistance training with bands, axio style training.
Low-Impact Cardio
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Low impact workouts are lower on the joints and burn fat more slowly.
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Ideally, the use of High-intensity Interval Training (HIIT) suggests that there is very little involvement required and that it is an activity that one can engage in completely on their own.
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Short intense bursts of exercise and rest even improve insulin resistance and burn calories providing an improvement in insulin sensitivity.
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This can be: 20 minutes of pump and rest repeated twice a week.
Yoga and Pilates
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Yoga is able to reduce stress, even it is capable of making hormones normal and making one flexible. Reduction of stress takes particular relevance to PCOS since excessive levels of cortisol may serve to exacerbate the condition.
Behavioral Modifications to aid in weight loss in PCOS
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The role of diet and exercise cannot be overemphasized, but lifestyle is an enormous factor too in the process of PCOS management.
Emphasis on Good Sleep
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When people do not sleep, they become more craving, insulin resistance is aggravated, and weight gain occurs. Shoot to be 7-9 per day.
Keep Stress at Bay
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Increased stress levels will lead to the precursors of cortisol that will make your body convert fat. Find a pause to do meditations, journaling or breathing deeply in your schedule.
Give Intermittent Fasting a Shot
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A 14:10 intermittent fasting (14 hours of starvation, eating window: 10 hours) regime has positive results on many PCOS women. It also controls insulin and assists in weight loss.
Drink More water
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Drink water throughout the day that you are able. To rejuvenate the body, to stay active by staying metabolically alert and avoid those hungry pangs, it is advisable that you strive to take in 2 or 3 liters. That is as a one way street to eliminate toxins and maintain the forces on an even keel.
Take Advantage of Helpful Supplements (discuss them with your doctor first)
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Inositol: enhances the insulin sensitivity and balances ovulation.
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Vitamin D: it is crucial in the balance of hormones.
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Omega-3s fight off inflammation & keep the heart healthy.
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Magnesium: controls blood sugar and sleep.
Sample of PCOS Friendly MealPlan (1 Day)
Here is a simple one-day meal plan to start with:
Breakfast
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A bowl of creamy, Greek yogurt with chia and flax seeds then sprinkled with fresh blueberries will be a good way to start your day. It is light, fills you up a bit and gets you those sugar highs without sky-rocketing your sugar content.
Mid-Morning Nosh
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Whenever you feel hungry in the first wave, munch on a handful of crunchy almonds and have a soothing cup of green tea. Its combination is the best on how to keep you on track and alert.
Lunch
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At lunch, things are a bit lighter, obviously: fluffier quinoa with a little bit of lightly sauteed spinach and a couple of drizzles of olive oil. Fancy something on the side of some extra proteins? Then add juicy shrimps or a side of grilled salmon.
Afternoon Snack
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In the afternoon, cut up an apple into portions, take some natural peanut butter, and eat it. But even a non-peanut butter lover can simply nibble the apple by itself as well because it is refreshing.
Dinner
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An evening meal is to be simple and snug. Eat some grilled chicken or baked salmon with a side dish of roasted vegetables like zucchini, cauliflower and multicolored pepper. Take a little bit of sweet potato with it, should you want some healthy, comfort food. It is substantial but not heavy and will give you the strength you need to have a good night's sleep.
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It can also be the case that it can take a long time and more effort to lose weight with PCOS than without it, but it does not mean that you cannot lose weight because you will eat the right food, exercise, and live the right way. Strength training, low GI food, stress reduction, and consistency will allow you to lessen the symptoms of PCOS, get more fertile, and feel healthier overall.
That is the first step to a more normal life. Learn how to lose weight with PCOS and download the Fitoja App to get diet plans, a fitness guide, and instructions on how to lose weight with PCOS!
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