Tips for Weight Loss with PCOS
One of the frustrating things about PCOS is that it can very often lead to weight gain. Losing weight can help with the symptoms of PCOS; losing just 5% of your body weight can help to stabilize hormones and can help to mitigate some of those symptoms.
Yet, it’s not always easy to know what to do to lose weight when you have PCOS.
Polycystic ovarian syndrome (PCOS) is becoming an increasingly common condition where hormonal imbalance leads to excessive weight gain, unwanted hair growth, high sugar levels, high blood pressure and a very low metabolic rate. Even a small amount of weight loss helps stabilising your hormone levels. Changing to a healthy lifestyle is the key to successful management of PCOS.
Losing the weight
Here are some ways to get started with weight loss when you have PCOS:
- Make sure you’re taking medicines prescribed by your doctor. Maintain a diet rich in fibre (eat fresh fruits and vegetables) and low in saturated fats. Take expert advice on diet and exercise.
- Do cardio for an hour every day. Your daily exercise routine should include swimming, cycling or any other cardio activity for an hour (including a warm-up and a cool-down). Besides a regular workout at least six days a week, keep yourself physically active by doing things around the house and in office. Walk to the printer or the vending machine, take the stairs instead of the elevator, walk instead of driving to your neighbourhood market for supplies. This will help burn calories and get the weight off.
- Include more reps in weight training. As muscles get stronger, the calorie requirement of the body will increase in turn leading to more calorie burn. Since your concern is with your central and upper body, use low resistance and high repetitions to tone up the muscles. Do weight training two days a week for 30 minutes each. Your exercises should include all major muscle groups.
- Try holistic regimes. Exercises like yoga, t’ai chi and Pilates are good since they help regulate the hormones while also burning calories.