Best PCOS Diet Plan and Exercises to Lose Weight


Polycystic ovary syndrome (PCOS) is a hormonal condition that affects women during their reproductive years. It imbalances your hormones and is often related to an imbalance of estrogen and testosterone levels in a woman’s body. Every woman fears PCOS since it causes more than just irregular periods or severe blood loss; it also causes acne, weakness, issues with weight management, as well as putting your heart at risk due to blood sugar imbalances and blood pressure issues. PCOS weight loss diet and exercise help you deal with such imbalances.

As it impacts hormone levels, puberty, the ability to have children, and many other things, PCOS is a serious illness. Genetics is a crucial influence in PCOS, but other factors like the environment, nutrition, and an unbalanced insulin level can also play a role. Despite the negative impacts of this illness, balance can be preserved by receiving the proper medical care, eating the right foods, and engaging in regular exercise. It is crucial to maintain physical fitness and lead a positive lifestyle when treating this condition. PCOS weight loss diet and exercise are therefore important to control your hormonal changes. 

PCOS Weight Loss Diet

Why does someone with PCOS symptoms need to track their diet?

Insulin levels in PCOS patients are frequently reported to be higher than usual. Proper insulin level is important as it assists the body's cells in converting sugar (glucose) into energy. Your blood sugar levels may increase if your body doesn't create enough insulin. This can also occur if you have insulin resistance, which prevents you from adequately using the insulin that you do make.

Your body may try to produce excessive amounts of insulin if you have insulin resistance to maintain normal blood sugar levels. Your ovaries may start to create more androgens like testosterone if your insulin levels are too high. If you have a greater BMI then that may also be a contributing factor to insulin resistance. People with PCOS frequently struggle with this problem as a result of insulin resistance, which can make weight loss more difficult.

A diet rich in refined carbohydrates, such as starchy and sugary meals, might make it more difficult to control insulin resistance and, consequently, weight loss. Therefore, it becomes important to have a PCOS weight loss diet plan which should be adopted regularly to ensure the intake of adequate and necessary nutrients which keeps these balances in check. Supplements for PCOS weight loss are also helpful as a step toward treatment. The best diet for PCOS weight loss contains all important nutrients in the right quantities. 

Foods for PCOS

  • Foods rich in High Fiber

    By lowering the impact of sugar on blood sugar and slowing down digestion, high-fiber diets can help fight insulin resistance. High-fiber foods included greens such as lentils and vegetables, various styles of nuts, and fruits, especially berries. They should be included in the diet for PCOS weight loss.

    • PCOS weight loss drinks 

      Women's wellness drinks and health drinks at Auric act as PCOS weight loss drink because it is particularly made while keeping the issues of PCOS in mind and should be included in the PCOS weight loss diet plan. The focus and intention are to reduce these problems and give relief to women. This energy drink for women aims to achieve greater levels of women's wellness by balancing and stabilizing female hormonal levels and providing rescue from hormonal problems. 

      Because of its ability to regulate hormones, the herb Shatavari is present in Auric Women Wellness Drink. This herb acts as a blessing for this terrible problem. This also helps regulate blood pressure and blood sugar levels, which is extremely helpful for this syndrome.

      • Lean Protein

        Both vegetarian and non-vegetarian alternatives can choose from a variety of sources of lean protein. Lean protein foods like chicken and turkey help keep blood sugar levels stable while also keeping your stomach satisfied and reducing cravings. Legumes, beans, and lentils are examples of plant proteins that offer similar advantages and are high in fiber, which helps with satiety. Additionally, peanuts provide lean protein and are a highly nutritious food. The appropriate amount of peanut eating, according to nutrition and dietetics, aids in weight loss because of the nuts' high protein nutritional value.

        There are certain foods that you should avoid at any cost if you are showing PCOS symptoms. You should generally stay away from these widely recognized unhealthy items consisting of refined carbs, such as white bread and mass-produced pastries, meals that are fried, like fast food, beverages with added sugar, such as soda and energy drinks, and processed meats including luncheon meats, hot dogs, and sausages, solid fats, such as lard, margarine, and shortening surplus of red meat, including steaks, burgers, and pork.

        Also Read: Ayurvedic Difference Between PCOS and PCOD

        PCOS Weight Loss Exercises

        A PCOS weight loss diet is essential, but it is not enough without adequate and regular PCOS weight loss exercise. Regular exercise sessions alleviate PCOS-related metabolic and reproductive symptoms. 

        Compared to women without PCOS, women with PCOS have greater rates of insulin resistance. Your body's capacity to utilize blood sugar for energy is impacted by insulin resistance. However, not all PCOS patients are overweight. Still, doctors have linked insufficient exercise and high body weight as potential risk factors for insulin resistance. The good news is that, regardless of weight, PCOS weight loss exercises are something you can do for your health when you have PCOS.

        Here is a list of exercises a person with PCOS should practice. 

        • Cardio

          To help manage PCOS symptoms, try including moderate workouts like brisk walking, jogging, cycling, or swimming. By improving your body's response to insulin, these exercises lower your risk of developing type 2 diabetes and cardiovascular disease. Every day, set aside 30 minutes for cardio. Your weight and mental health will undoubtedly alter after this. This is a very fruitful PCOS weight loss exercise as it directly affects your body weight. 

          • Strength training

            It greatly aids in lowering insulin resistance and speeding up metabolism. Make sure to incorporate strength training into your PCOS weight loss exercise routine. Squats, push-ups, and tricep dips are examples of bodyweight activities you can do to enhance the function of insulin in your body. Additionally, it helps quicken your metabolism by increasing your muscle mass. You can achieve a lean physique by combining cardio and resistance exercises.

            To increase muscle, strength training entails employing weights, resistance bands, or your body weight. This kind of exercise can aid in the development of strong bones and muscles. Gaining muscle mass could increase your resting energy expenditure and assist you in maintaining a healthy weight.

            • Exercise at high-intensity intervals

              It's more important to exercise correctly than for an excessive amount of time. Therefore, switching between brief bursts of high-intensity activity and low-intensity recovery is crucial. Interval training allows you to exercise at various intensities, though not always at your maximum heart rate as with HIIT. Various activities are frequently performed in the same session to keep your heart rate up during this type of training. It not only improves cardiovascular health but also helps those with PCOS. Spend only 10 to 15 minutes exercising on a spin bike to burn calories and more efficiently reduce belly fat. 

              • Core strengthening exercise 

                If your weight is excessive, you may experience significant back pain and bad posture. Consequently, it's crucial to incorporate core training into your exercise regimen. The muscles that support your spine must be developed. Train your pelvic floor muscles if you're attempting to get pregnant. They're an essential component of your core that improves pelvic stability, improves sexual health, and combats urine incontinence.

                • Mental exercises

                  PCOS-afflicted women's bodies react to stress and anguish more strongly. It is very important to reduce stress and tension during such times to remain healthy. Yoga, Pilates, and tai chi are examples of mind-body workouts that can help you not only burn calories but also lower stress levels, which can increase PCOS symptoms.

                  Women who exercise and, ideally, lose at least 5% of their body weight can improve the regularity of their periods and restore their ovulation cycles. Combining PCOS weight loss diet and exercise efforts is more useful for treating PCOS and infertility than diet alone. Exercise must be a part of your PCOS control strategy. Exercise is good for your physical health as well as your capacity to manage stress. Your hormonal fluctuations will be balanced as a result of this, and it becomes effective. It all comes down to making a change for the better in your way of life, which is best accomplished by incorporating this PCOS weight loss diet and exercises into your everyday routines.

                  Authored By: Poorvi Chhajer

                  About the Author: Poorvi is a psychology graduate with a knack for writing and a belief in Ayurveda.

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