How to Manage Polycystic Ovary Syndrome (PCOS)
Set a reasonable goal for weight loss., Control insulin by cutting out sweets and carbs., Help yourself to more protein., Exercise regularly.
Step-by-Step Guide
-
Step 1: Set a reasonable goal for weight loss.
Losing weight is often recommended for women who are diagnosed with PCOS.
However, you do not need to lose a ton of weight to see improvements in your condition.
Even losing 10% of your body weight may help to correct the hormonal issues that are causing your PCOS.For example, if you weigh 250 pounds, then try setting a goal to lose 25 pounds over the course of five months.
This is a five pound weight loss per month, which will mean that you will need to lose one to two pounds per week.
This is a reasonable, healthy weight loss rate. -
Step 2: Control insulin by cutting out sweets and carbs.
Those with polycystic ovary syndrome experience increased insulin levels.
Insulin is a hormone, and when more of it is present, people feel hungrier sooner and more often, which causes them to eat more and gain weight.
It is crucial for those with polycystic ovary syndrome to regulate their weight to avoid the most severe symptoms.
Eliminate sweet treats.
Most of us enjoy a sweet piece of cake, candy, bread, or pie at least every now and then.
Sometimes, it feels difficult to go a day without having some chocolate or cookies.
However, the more sugar you eat, the more insulin you will produce.
Eat fresh fruit when you need your fix.
Cut down on carbohydrates.
Food like white pasta, white bread, potatoes and corn tastes good and can be comforting to eat, but it also heightens insulin levels.
Consume multigrain bread, vegetables, or whole wheat pasta instead of high glycemic foods.
Stop drinking soda and other sugary drinks.
Pepsi might be your drink of choice, but soft drinks are filled with sugar.
Even healthier seeming options like juice contain too much sugar.
Choose plain water, water flavored with strawberry or cucumber, seltzer water, or unsweetened ice tea.However, do not switch to diet soda to solve this problem.
People who drink diet soda tend to weigh more and consume more calories from solid foods., To help block insulin and to keep your weight on track, eat more meat and legumes.
Healthy sources of protein are a good choice when you need a snack, and you should consume protein at every meal.
Just don't go overboard! Prioritize protein.
Eating protein-filled food helps fill us up and provides energy.
Eating items like peanut butter and other nuts, fish, chicken, pork, red meat, eggs, beans (black beans, lentils, lima beans, etc), and soy counteracts insulin produced by eating other food.
Sustaining a more protein-based diet can help you maintain a healthier weight.
Consider portion size.
After you change your diet, you still have to be aware of how much you eat.
Clearly, savoring a 16-ounce steak or three servings of fried fish during Friday dinners won’t help you keep your weight down.
It is better to eat smaller portions throughout the day.
Read the labels.
Sometimes, it might seem like our food choices are healthy, but they aren't.
Be aware of how much sodium and sugar are in the food that you eat.
Use a fit bit or buy a calorie counter to help you in this endeavor., Exercising boosts the heart rate and helps us lose weight.
It can also alleviate PMS symptoms or feelings of anxiety, which also come along with polycystic ovary syndrome.
Women with this illness can benefit especially from exercising right after they eat.
Figure out what kind of exercise is enjoyable for you and build it into your routine.
Using exercise equipment is one option.
You can go to the gym and use an elliptical machine, lift weights, ride a stationary bike, and more.
If you have a machine at home, that is even more convenient.
Another option is to hike outdoors, which can be more enjoyable for those who like to breathe in the fresh air.
Even big cities offer large, wooded parks, so seek out a pleasurable environment! While walking trails, you might see interesting wildlife, too! Playing sports can be fun and definitely helps burn calories.
You don’t have to be a pro; sign up for a community kickball or softball league.
Get that blood flowing and beat down those insulin levels.
Yoga and pilates are other great forms of exercise.
The stretching and breathing exercises relax you and help sustain a normal weight.
These exercises also strengthen your muscles.
You can join a zumba, hip hop, step aerobics, kickboxing or similar class.
These are great choices for those who like to dance.
You’ll boost your cardio and have a blast doing so. -
Step 3: Help yourself to more protein.
-
Step 4: Exercise regularly.
Detailed Guide
Losing weight is often recommended for women who are diagnosed with PCOS.
However, you do not need to lose a ton of weight to see improvements in your condition.
Even losing 10% of your body weight may help to correct the hormonal issues that are causing your PCOS.For example, if you weigh 250 pounds, then try setting a goal to lose 25 pounds over the course of five months.
This is a five pound weight loss per month, which will mean that you will need to lose one to two pounds per week.
This is a reasonable, healthy weight loss rate.
Those with polycystic ovary syndrome experience increased insulin levels.
Insulin is a hormone, and when more of it is present, people feel hungrier sooner and more often, which causes them to eat more and gain weight.
It is crucial for those with polycystic ovary syndrome to regulate their weight to avoid the most severe symptoms.
Eliminate sweet treats.
Most of us enjoy a sweet piece of cake, candy, bread, or pie at least every now and then.
Sometimes, it feels difficult to go a day without having some chocolate or cookies.
However, the more sugar you eat, the more insulin you will produce.
Eat fresh fruit when you need your fix.
Cut down on carbohydrates.
Food like white pasta, white bread, potatoes and corn tastes good and can be comforting to eat, but it also heightens insulin levels.
Consume multigrain bread, vegetables, or whole wheat pasta instead of high glycemic foods.
Stop drinking soda and other sugary drinks.
Pepsi might be your drink of choice, but soft drinks are filled with sugar.
Even healthier seeming options like juice contain too much sugar.
Choose plain water, water flavored with strawberry or cucumber, seltzer water, or unsweetened ice tea.However, do not switch to diet soda to solve this problem.
People who drink diet soda tend to weigh more and consume more calories from solid foods., To help block insulin and to keep your weight on track, eat more meat and legumes.
Healthy sources of protein are a good choice when you need a snack, and you should consume protein at every meal.
Just don't go overboard! Prioritize protein.
Eating protein-filled food helps fill us up and provides energy.
Eating items like peanut butter and other nuts, fish, chicken, pork, red meat, eggs, beans (black beans, lentils, lima beans, etc), and soy counteracts insulin produced by eating other food.
Sustaining a more protein-based diet can help you maintain a healthier weight.
Consider portion size.
After you change your diet, you still have to be aware of how much you eat.
Clearly, savoring a 16-ounce steak or three servings of fried fish during Friday dinners won’t help you keep your weight down.
It is better to eat smaller portions throughout the day.
Read the labels.
Sometimes, it might seem like our food choices are healthy, but they aren't.
Be aware of how much sodium and sugar are in the food that you eat.
Use a fit bit or buy a calorie counter to help you in this endeavor., Exercising boosts the heart rate and helps us lose weight.
It can also alleviate PMS symptoms or feelings of anxiety, which also come along with polycystic ovary syndrome.
Women with this illness can benefit especially from exercising right after they eat.
Figure out what kind of exercise is enjoyable for you and build it into your routine.
Using exercise equipment is one option.
You can go to the gym and use an elliptical machine, lift weights, ride a stationary bike, and more.
If you have a machine at home, that is even more convenient.
Another option is to hike outdoors, which can be more enjoyable for those who like to breathe in the fresh air.
Even big cities offer large, wooded parks, so seek out a pleasurable environment! While walking trails, you might see interesting wildlife, too! Playing sports can be fun and definitely helps burn calories.
You don’t have to be a pro; sign up for a community kickball or softball league.
Get that blood flowing and beat down those insulin levels.
Yoga and pilates are other great forms of exercise.
The stretching and breathing exercises relax you and help sustain a normal weight.
These exercises also strengthen your muscles.
You can join a zumba, hip hop, step aerobics, kickboxing or similar class.
These are great choices for those who like to dance.
You’ll boost your cardio and have a blast doing so.
About the Author
Katherine Clark
Specializes in breaking down complex hobbies topics into simple steps.
Rate This Guide
How helpful was this guide? Click to rate: