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How To Manage Your Weight While Battling PCOS

Written by Dr. Pramod Mane on Fri, 11 November 2022

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When it comes to Polycystic Ovary Syndrome (PCOS), the conversation with your doctors will often revolve around period problems and increasing weight, blood sugar levels, hormone imbalances, insulin resistance, and an increasing body mass index.
 

Now you must be wondering when it comes to PCOS and weight, is there a link? There is! Although the exact cause is unclear, women suffering from PCOS are more susceptible to weight gain. How to lose weight with PCOS is a common question. Experts suggest that a combination of genetic factors and lifestyle (diet, exercise, bodyweight) may be the likely cause of PCOS symptoms. In fact, a low carb diet for PCOS has been known to help immensely in treating this condition.

Unfortunately, there is no PCOS cure, and the condition can negatively affect a woman's mental health. However, the silver lining is that the symptoms can be managed by opting for a PCOS treatment diet and PCOS diet plan. Shedding those extra kilos goes a long way in keeping PCOS symptoms at bay.

If you're wondering how to lose weight with PCOS, you're about to find out.

Here's how to lose weight with PCOS exercise!

Go out for a run!

20-30 minute cardio for PCOS every other day can go miles in helping you overcome the symptoms of PCOS. Running is a great way to get your blood flowing and reduce stress at the same time. Insulin resistance is often seen in women suffering from PCOS.

It is also believed to be one of the reasons for weight gain. Studies have shown that aerobic exercises like running can improve insulin sensitivity. Try including running in your daily schedule and watching your eating habits especially if you have a desk job! Planning a PCOS meal plan or foods for pcos weight loss can help you lose weight.

Kick PCOS away with Kickboxing

Wondering how to lose weight naturally at home? Try kickboxing! Your PCOS may not be the only cause of stress in your life. Punch it away with a good session of kickboxing. Kickboxing is great for weight loss, and it helps relieve stress, and burn calories. The exercises taught in kickboxing are an amalgamation of cardio and strength training. This helps improve your cardiovascular health, strengthen your muscles, and lose those extra kilos.

While performing these exercises, do not forget the PCOS foods to avoid like trans fats and junk foods. While considering the best diet plan for PCOS, do consider involving healthy snacks for PCOS like nuts and seeds

Hitting the gym!

Most people hit the gym to engage in some form of strength training. Strength training works your muscles against an external force. This can be accomplished by using weights and resistance bands. If you don't have access to equipment like resistance bands, you can opt for body weight exercises.

Strength training for PCOS is a great way to build muscle mass, burn fat and reduce weight. Try finding a gym in the locality. It's best to hire a personal trainer if you're new to lifting weights or ask for help from a friend who is experienced. PCOS weight loss diet and exercise together can work wonders for your health. Try out PCOS meal prep recipes for more gains.

Work out while you work

If you're wondering how to manage weight with PCOS, then you're not the only one. Life doesn't stop and neither does your work. With the ever-increasing workload and expectations, it gets difficult to manage your time. Some folks might find it difficult to squeeze in the time for some light to moderate exercise. We get it, but there is still a way to get in a decent amount of movement/exercise. Here are a few ways you can stay active on the go!

Read more: Exercises To Manage Your PCOS

1. Skip the car ride

Need to go to the grocery store or visit the dry cleaner? Break the vicious cycle of those 5-10 minute drives that you take for your chores. Instead, walk it down or use a bicycle if you own one. This is not only beneficial for your overall health and weight loss but will also give you some "me time" that you deserve. Try including fruits and vegetables and high fiber foods in your diet and give PCOS veganism a try as it can benefit women's health.

2. Take the stairs

All of us are guilty of opting to ride the elevator instead of taking the stairs. We aren't asking you to take the stairs if you live on the top floors of a high-rise building. However, try taking the stairs whenever you can. This small change in your habits can make a huge difference in your battle against PCOS.

3. Stretch on the job

Stuck at your desk from 9-5? Eight hours of sitting down on the job have negative effects on your weight and overall health. Muscle cramps, lethargy, and slow metabolism are some of the issues that arise due to sitting in a chair for too long. Here are some great exercises you can do while on the job.

 

4. Sound sleep for a sound body

Quite ironic, isn't it? Sleep sounds like one of the most sedentary activities, yet it may be the only one that protects you from PCOS and obesity. Studies show that lack of sleep has negative effects on hormone functions and glucose metabolism. Increased stress levels, hunger, and appetite are seen due to a lack of shut-eye. In addition to this, poor sleep quantity and quality decrease the body's sensitivity to insulin.

Try and get at least 8-10 hours of undisturbed sleep to avoid the risk of weight gain!

When how to prevent PCOS is what you ask, know that exercise and a healthy diet can help! We hope that this article has shed some light on the type of workouts and lifestyle changes you can adopt in the fight against PCOS.

Stay active and emerge victorious over this syndrome!

Click here to know more about exercises you can do to improve your health!

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Dr. Pramod Mane

A Doctor of Medicine (MD) in Pharmacology., currently based in Mumbai, India, Dr Pramod Mane, comes with an experience of more than 20 years of working in Medical Affairs in the Pharmaceuticals & Nutraceutical Industry. Director of Medical Services at Mega Lifesciences since 2008, Dr Mane has been associated with several MNCS in the areas of Medical Affairs, Medical Services, Medico-marketing, Pharmacovigilance & Clinical trials in his illustrious career.

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  1. Can PCOS cause weight gain? Available from: https://health.clevelandclinic.org/can-polycystic-ovary-syndrome-make-gain-weight/
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