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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.

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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.

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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.

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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.

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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

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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