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· 29 Jan 2022

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How to lose weight with PCOS?

Trying to figure out how to lose weight with polycystic ovarian syndrome (PCOS) can feel like trying to tear yourself away from an episode of RHOA. PCOS is more likely in women who are medically overweight or who have a mother or sibling who suffers from the condition. It hasn't been discovered to be more common in any one race or ethnic group, but the symptoms may manifest differently in different populations. Let us discuss more in detail to find the way how to lose weight with PCOS?

Tips to reduce weight with PCOS
PCOS is a hormonal disorder. It leads to increased mensuration duration, facial hair growth, acne and obesity. Higher levels of androgens (a male hormone) not only cause difficulties in a woman's ovaries, but they also increase the chances of weight gain around the waist, creating a vicious cycle. Because abdominal fat reduces insulin sensitivity, a hormone that helps your body absorb sugar, you're more prone to gain weight.
Here are a few tips to help you lose weight if you have PCOS.
1. Consume a high-fiber diet: To detox the body and enhance intestinal health, a high-fibre, anti-oxidant-rich diet is recommended. Because fruits and vegetables are low in calories, they ensure that you do not overeat. To control the illness, eating at least 5 servings of fruits and vegetables every day is suggested.
2. Include Proteins in your Diet: Proteins are essential for hormone synthesis and provide a filling source of nutrition for the body. Protein should be included in every meal, from breakfast to dinner. Dals, beans, eggs, curds, nuts, and oil seeds are all acceptable.
3. The use of Probiotics: Probiotics are beneficial to your gut health, as well as reducing inflammation and regulating hormones such as oestrogen and androgen. Make it a point to drink at least one glass of buttermilk or 12 cup of fresh home-made curds every day.
4. Omega 3 Fatty Acids:  The use of omega 3 fatty acids on a daily basis has been shown to help with hormone imbalances. Throughout the day, consume 1 tablespoon each of flax seeds, sunflower seeds, and melon seeds. Seed cycling is another option. Omega 3 fatty acids can also be obtained from fish and fish oil pills.
5. Herbal Tea: Herbal teas, such as green tea or green coffee, can also help to enhance metabolism and can be used instead of ordinary tea and coffee.
6. Stay away from Milk and Wheat: If inflammation is the source of PCOS, eliminating items like milk and wheat from the diet for a few weeks will result in weight loss, according to nutritionists. But this should be done under the guidance of an expert.
7. Increase your movement: Exercise boosts insulin sensitivity. When on the phone, this can be as simple as rotating the arms in circles, bending the waist or pacing the room. Moving for longer periods of time, with more intensity and variety, improves insulin sensitivity. It burns more calories, conditions the heart and other muscles and improves strength, balance and endurance. By routinely putting muscles to work and maintaining lean body mass, the body burns calories long after you have completed exercising. Small bursts of movement are energizing during the day and can help you maintain a pleasant attitude and increase your energy.

Note: This article is meant for general awareness purpose. It can't be used as a substitute to any medical prescription. One should consult a medical practitioner before opting for any kind of dietary modification or supplementation.

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