Despite being committed and meeting the fitness goals, sometimes things don’t work the way intended. PCOS, Polycystic Ovary Syndrome, is one such thing. It is one of the common female health issues that plague women. However, the good news is that this female hormonal problem can be managed with the right PCOS weight loss and exercise. Also read What Is PCOS? How To Cure PCOS Naturally?
PCOS weight loss diet and exercise: Why does it matter?
Before you get into the reasons why PCOS weight loss diet and exercise matters, you should know what it is. PCOS is a condition that affects the way ovaries work in the body. PCOS happens due to hormone levels going haywire. The exact cause for it is not known, but it can cause higher testosterone levels, insulin resistance, and more.
These symptoms include absent or irregular periods due to hormonal imbalance, weight gain, excessive body, and facial hair, weight gain, difficulty getting pregnant, balding of hair on the head, and acne. Women with PCOS may not have all the symptoms, and it varies from person to person. Though there is no cure for it, the right PCOS weight loss diet and exercise along with medication can help in managing it.
You can regulate the hormone levels so that it helps to control the symptoms. Your PCOS weight loss diet plan should include high-fiber food and nutritious food choices. The PCOS weight loss diet plan should eliminate food that causes an increase in blood sugar. PCOS weight loss diet and exercise go hand in hand, and you should have a weight loss of at least 5 to 10%, including exercise in your plan.
Though the cause of PCOS is not known, research suggests that environmental influences and genetic reasons can cause it. PCOS is hereditary or can happen due to gene mutations. Leading a sedentary lifestyle, consuming excessive alcohol, and smoking puts you at an increased risk. PCOS through hereditary may not be prevented, but if you are diagnosed, follow a PCOS weight loss diet plan with the best diet for PCOS weight loss and control the symptoms.
What is the best diet for PCOS weight loss?
PCOS weight loss diet and exercise are a must for women with this complex condition because it is the key to managing it. The best diet for PCOS weight loss is the one that has lots of nutrients, minerals, and vitamins. The PCOS weight loss diet plan helps reduce weight and heal the body inside and out. Include anti-inflammatory foods to enhance healing and stabilise blood sugar levels. Though the exact portion size and the right amount of nutrients needed for controlling the symptoms vary based on the individual, here are some foods to include in your best diet for PCOS weight loss.
- Complex carbs: Include complex carbs in your best PCOS weight loss diet and exercise plan as these are high in fibre. It reduces insulin levels as well as the inflammation in the body. Consume in your best diet for PCOS weight loss lots of whole grains like oats, brown rice, and quinoa. Legumes like lentils, peas, and beans. Sweet and white potatoes should also be part of your best PCOS weight loss diet and exercise routine. Ensure that supplements for PCOS weight loss which can include a PCOS weight loss drink, have these in them.
- Fruits and vegetables: Include not just any fruits and veggies but antioxidant-rich fruits and veggies as they prevent obesity, boost immunity, and decrease inflammation in the body. PCOS weight loss diet and exercise guide recommend including fresh strawberries, raspberries, kiwis, blueberries, cranberries, cherries, and apples. You can also have a PCOS weight loss drink made from these fruits or a combination of them. Among vegetables, beets, broccoli, tomatoes, carrots, asparagus, and peppers are some of them to be included in your best diet for PCOS weight loss. Even if you include supplements for PCOS weight loss, ensure that it has these fruits or veggies.
- Lean protein: The other food group to include among the best PCOS weight loss diet plan is eating low-fat meat. This helps in weight loss and keeps you full for a longer time. The best diet for PCOS weight loss has fish like salmon, cod, tuna, and shrimp. Poultry like turkey breast and skinless chicken. For vegans, the best diet for PCOS weight loss includes beans, tofu, and tempeh.
- Healthy fats: The best diet for PCOS weight loss is not complete with heart-healthy fats. Even if you include supplements for PCOS weight loss or a PCOS weight loss drink like the drink for women’s wellness, ensure that it has healthy fats as it is a biological necessity. It aids in increasing the production of hormones, vitamin absorption, and better functioning of the brain and heart. The best PCOS weight loss diet and exercise plan will include healthy fats like olive oil and seeds like sunflower, flax, and chia. Nuts like cashews, almonds, and walnuts. Avocados are also a great option.
Foods to steer clear off in your PCOS weight loss diet and exercise plan
Whether taking supplements for PCOS weight loss, having a PCOS weight loss drink or consuming fresh food, the emphasis in your PCOS weight loss diet and exercise should be on eating unprocessed and wholesome food. That will help better nutrient intake, vitamin absorption, and eventually weight loss. Stay away from refined sugars and sugar beverages and instead opt for a PCOS weight loss drink that does not increase insulin or increase androgen production. Opt for supplements for PCOS weight loss that are not processed or sweetened. Avoid cake, cookies, and candy. Potato chips and fried foods should also be avoided in your PCOS weight loss diet and exercise plan.
Will PCOS affect my weight loss goals?
PCOS is testosterone and insulin-related and can lead to weight gain, especially in the stomach area. It can also lead to health conditions like type 2 diabetes. However, if you are willing to work extra hard in your PCOS weight loss diet and exercise and make some lifestyle changes, you can balance your blood sugar and manage weight effectively.
While there are usual benefits of exercise, PCOS symptoms too see improvements. So exercise plays an important part along with a balanced diet. Studies have shown that strength training can burn more fat and change the body shape, along with helping with PCOS symptoms. HIIT, which has short bursts of exercise, also has a positive impact on insulin sensitivity.
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.