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How To Lose Weight With PCOS

Polycystic ovary syndrome (PCOS) is a very common hormonal disorder in women that causes irregular periods, and/or development of small cysts on the ovaries.

What is PCOS

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If you have PCOS, it is very important to maintain a near ideal weight to restore the normal function of the ovaries and to regulate hormone production.

Losing weight is crucial

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Refined carbs can cause blood sugars to rise and fall quickly, making one hungrier for more. Also, low-carb diets work well for women with PCOS as they tend to be insulin-resistant.

Reduce carb intake

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Fibre has been found to be linked to lower belly fat and insulin resistance in women with PCOS. The AHA recommends at least 21 to 25 grams of fibre per day for women.

Increase fibre intake

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Don't be afraid to eat fats! Just make sure they're healthy fats like avocado, olive oil, nuts, cheese, fatty fish etc. Healthy fats help control the release of appetite hormones.

Healthy fats

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Proteins help stabilize blood sugar and aids in weight loss. Add protein to your main meals and choose high-protein snacks like eggs, nuts, dairy, meat, and seafood.

Increase protein intake

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Women with PCOS should eliminate added sugars as it can raise blood sugars substantially, which then leads to worse hunger levels. Satiate sugar cravings with a fruit.

Limit sugar intake

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A regular exercise regime including cardio and weight-training helps women with PCOS drop body fat and improve insulin sensitivity.

Exercise regularly

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Sound sleep is central to one's health. Insufficient sleep is associated with a higher risk of being overweight or obese.

Sleep well

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Stress raises levels of cortisol which is linked to insulin resistance and weight gain. Relieving stress through yoga, meditation, and time outdoors may help.

De-stress

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