Achieving weight loss with PCOS.

 

Achieving Weight loss with PCOS.



Losing weight with PCOS is a struggle but it’s not impossible. It takes time to lose weight with PCOS but doing it right, with a healthy foundation is key to seeing results.
Traditional and common methods of eating less and then moving more doesn't work for women with PCOS and other hormone related conditions. These methods can lead to weight loss, however, they wreak havoc to your hormones thus not recommended.

How one can achieve weight loss with PCOS.

1.Targeting to eat enough, well balanced meals ie. carbohydrates, protein, fiber and healthy fats and eating at regular intervals eg. Every 3-4 hours is the backbone of a healthy metabolism and healthy weight. So if you skip meals, go for long hours fasting, eat less and do intense cardio exercises you might not experience any sustainable weight loss.

2.Aim for high protein intake in all your meals. Target between 80-100 grams of protein daily which you evenly distribute in all the meals that you are going to have. High quality bioavailable protein sources are encouraged. This include animal sources of protein like beef, liver, poultry, pork, gelatin, fish, sardines and shellfish. Remember to always combine your protein sources with a carbohydrate to ensure your blood sugar are stable.
3.Working out is great especially PCOS friendly workouts like low impact slow weighted workouts, walking for 30 minutes daily (5-8k steps daily), strength training, core workouts and other interesting sports like cycling, swimming and jogging are highly encouraged.

4. Take a walk after meals to enhance insulin sensitivity which a key driver and root cause for PCOS.

5.Minimize added sugar, highly refined and processed foods that are associated with increased inflammation.

6. Spend some time in natural sunlight for about 10 minutes to help with stress management

7.Take supplements conservatively that enhance your metabolism such as Myoinositol, magnesium , green tea extract and L carnitine after consulting with your health provider.
Thus go slow, and stay consistent to achieve your results. It’s a lifestyle not a program where you can drop out.

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