Polycystic Ovary Syndrome (PCOS) or Polycystic Ovary Disease (PCOD) often presents challenges with weight management due to hormonal imbalances. However, adopting targeted lifestyle changes can help you lose weight, balance hormones, and improve overall health.
Here are six effective strategies:
1. No Processed Food
Avoid processed and packaged foods as they usually contain unhealthy fats, excessive sugars, and additives that increase inflammation and worsen insulin resistance, a common issue with PCOS.
2. Lower Carb Intake
Reducing carbohydrates, especially refined carbs like white bread, sweets, and sugary drinks, helps control insulin levels and blood sugar spikes, promoting weight loss.
3. Increase Protein
Protein stabilizes blood sugar and keeps you full longer. Incorporate lean proteins such as chicken, fish, eggs, legumes, and plant-based options in your meals.
4. Increase Fibre
Fiber-rich foods slow digestion, improve insulin sensitivity, and help you feel satiated. Increase intake of fruits, vegetables, whole grains, nuts, and seeds.
5. Exercise
Regular physical activity boosts metabolism, improves insulin sensitivity, and supports weight loss. Include a mix of cardio, strength training, and flexibility exercises.
6. Proper Sleep
Adequate, quality sleep balances hunger hormones and supports weight management. Aim for 7-8 hours of restful sleep each night.
Conclusion
Managing weight with PCOS/PCOD requires consistent lifestyle changes focusing on nutrient-rich foods, balanced macronutrients, physical activity, and good sleep hygiene. These foundational steps help control symptoms, boost fertility, and enhance your overall well-being.