Advertising
Advertising

What You Need to Know About Weight Loss if You Suffer From PCOS

What You Need to Know About Weight Loss if You Suffer From PCOS

PCOS stands for a highly common hormonal imbalance, which affects about 5 million women in US alone: the Polycystic Ovarian Syndrome. This condition affects women of all ages, starting as early as 11 years old. When you have PCOS, cysts develop on the ovaries, which hardens them and alters the hormone production, so the body produces more male hormones. Apart from the reduced chances of getting pregnant, PCOS leads to a lot of other symptoms.

The struggle with PCOS

Women who reached the child-bearing age are most prone to suffer from PCOS, which increases infertility. Other symptoms of this condition are menstrual issues, acne, excessive hair growth and weight gain. Depending on the severity of the ailment, you may have one or multiple symptoms.

In many cases, PCOS is associated with other health issues, which makes it hard for doctors to diagnose it properly. As a result, there are many women out there who don’t know they suffer from PCOS until they want to get pregnant or they deal with other problems caused by one of the PCOS symptoms.

Advertising

As PCOS is essentially a hormone imbalance, women who suffer from this condition easily gain weight, but they have difficulties losing it. On the long run, it’s important to keep your weight under control when you suffer from PCOS, because obesity and depression go hand in hand with this condition.

The more you postpone your weight loss journey, the more your are harming your already ill body. Right now is the perfect moment to start controlling your weight, so here is the essential information you need to know for a smooth and effective diet with PCOS.

1. Only eat natural, unprocessed food

Women who suffer from PCOS are highly sensitive to what they eat. Refined food and overly processed meals harm your body and lead to more weight gain problems, as they mix with your hormone imbalance. Gluten is one of the major enemies of your body, so avoid it as much as possible. No more regular flour, but coconut flour.

Advertising

Your rule of thumb when it comes to eating must be “only natural products”. This also means more home-cooked meals. Each time you go to the store, pick the least processed foods, like fresh vegetables and fruits.

2. Fibers are essential

When you are trying to lose weight and you suffer from PCOS you need to rely on fibers for nutrients. Women need at least 25 grams daily, but most people only eat 15 grams daily. Fibers help you maintain a healthy bowel movement, relieve the hunger feeling and keep the blood sugar under control. All in one, fibers are great for your health, so make sure you do get your daily intake of 25 grams.

Eat them as cereals in the morning, make pancakes or bake your fibers – you can choose any method you want, as long as you meet your daily intake.

Advertising

3. Low on the carbohydrates

Women who suffer from PCOS should lower your carbs intake, a recent studies found a link between PCOS and insulin resistance. However, don’t give up on carbs completely, as they are important sources of energy for your body. Switch regular cereals with whole grain cereals and go for non-refined carbs, which have a nutritional value, opposed to refined carbs, which only increase the blood sugar levels.

4. Eat more healthy fats

Healthy fats, such as Omega 3, can lower the level of male hormones in your body, so they are beneficial for you. Healthy fats also help regulate the menstrual cycle and decrease the severity of PMS. Another proven benefit of raising the amount of healthy fats is that Omega fats lower the insulin level. The best way to eat healthy fats is getting them from fresh salmon, mackerel or trout, but there are also supplements available. Apart from fish, you can find healthy fats in nuts and avocado.

5. Exercising as part of your anti-PCOS regime

Exercising is a must when you suffer from PCOS, as it helps you lose weight and burn calories. Exercising also improves insulin sensitivity. The form of exercises you do is up to you: from yoga to running or dancing, there are many activities out there which can help you achieve your goal. Don’t get stuck with something you don’t like.

Advertising

Apart from these tips, getting enough sleep and checking with your gynecologist on a regular basis is going to help you control your weight. A healthy lifestyle is going to reduce the number of PCOS symptoms, while regular checkups will allow your doctor to act fast if any new condition arises.

Featured photo credit: Unsplash via unsplash.com

More by this author

20 Healthy And Tasty Vegan Breakfasts That Bring You Enough Protein 6 Things You Learn From Winter Camping The Ultimate Moving Guide For An Easy Move 6 Reasons You Should Date A Gamer (Girl or Boy) Proven Benefits Of Having A Beard All Men Need To Know About

Trending in Health

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next