PCOS is commonly seen in every 3 out of 10 women in India. It not only affects fertility health but also hinders the mental and physiological health of the being. This hormonal disorder is managed by diet & lifestyle changes. To lose weight with PCOS, it is not only diet but also other factors that make a huge difference in its management. Hence, sharing here 5 habits you can follow to lose weight with PCOS.
Why is it hard to lose weight on PCOS?
It is indeed difficult to manage obesity with PCOS. It is due to hormonal imbalance, insulin resistance, and inflammation that occurs in the body. The body gets resistant to insulin, and the pancreas makes more insulin which leads to fat storage and increased hunger ultimately leading to weight gain, mood swings, and increased appetite.
Tips to manage weight with PCOS
Losing weight with PCOS, requires only two things, discipline and consistency. Small changes in your day to day activities and lifestyle habits can make a huge impact on managing the symptoms of PCOS. Also, always remember, PCOS can only be managed and cannot be cured or removed from the body. Hence, sharing 5 tips that are much needed to manage PCOS.
Meal Timings
It’s not only about what you eat, it is also about when you eat. Women with PCOS are typically “insulin resistant” and for this, the meals should not only aim at weight loss, but also insulin management. To manage this, plan the majority of daily calories and protein at breakfast. The rest is to be in later meals of the day. It is ideal to consume breakfast within 2 hours of waking up, and dinner at least 3 hours before sleep.
Effective Workout
For workouts, it is more about quality over quantity. One does not need to spend hours at the gym, just 60 minutes of workout is good enough if performed consistently. An effective workout would not only manage weight but also improve insulin sensitivity, balance hormones, and increases endorphins in the body. Aerobic workouts (4-5 days a week) like running, cycling or treadmill training (30-40 minutes) are a must. Along with it strengthening exercises (2-3 days) such as bicep and tricep curls, squats, extensions, chest press (30-40 minutes) makes a perfect package to combat PCOS.

Sleep Cycle
PCOS and sleep are closely related. A good quality sound sleep of 7-8 hours is strongly suggested to improve hormonal balance. Along with hours, it is also important to check on the timings. Staying up late at night or oversleeping can disturb the metabolism and nurture PCOS. One should wake up early in the morning and work out. This would not only help with weight management but also improve metabolism. In short, Early to bed, and early to rise is the key to managing PCOS.
Stress Management
Reducing stress can really help curb down PCOS symptoms. We do not expect a zero-stress zone here, but lower stress levels are a must, as they promote a healthier metabolism. High stress alters the quality of acid secreted to digest food due to which food remains half-digested and spoils metabolism badly. One can indulge in de-stress activities such as meditation, yoga, painting, and dance along with focusing on work-life balance.
Eat Healthy, Eat right
The basic yet most important habit every woman with PCOS should swear by. Focus on your weight loss goal, and consider each meal as a milestone to reach that goal. One should limit refined carbs, reduce caffeine intake, and avoid processed & sugary foods. Instead prefer to consume enough protein & fibre as that would stabilise blood sugar and keeps full for longer. Include healthy fats such as chia seeds, eggs, nuts, and dark chocolate. Also, fermented foods are a must to boost the growth of good bacteria in the gut promoting better metabolism.
Managing PCOS is not impossible, all it needs is dedication, discipline, and motivation to finish your journey. The habits for PCOS women to follow needs consistency. Are you also dealing with mood swings and finding it difficult to reach your health goal? Have some queries in your mind? If you need more guidance and are trying to lose weight with PCOS, consider a FREE consultation with us here https://balancetheplate.com/ or else Whatsapp us here- https://wa.me/message/L2ZCRVOIRBMQP1 and get your PCOS diet chart to control weight gain in PCOS.
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