Are you not able to lose weight due to PCOS? Then learn from the doctor important tips to maintain a healthy weight..

Polycystic ovary syndrome (PCOS) is a hormonal problem in women, in which weight gain or not losing weight is one of the biggest challenges. In fact, insulin resistance is often seen in women suffering from PCOS, due to which it becomes easy to accumulate fat in the body, especially around the stomach.

However, maintaining the right weight during this time is difficult, but not impossible. Through the right lifestyle and healthy diet, not only can weight be controlled, but other symptoms of PCOS, such as irregular periods and acne (PCOS Symptoms), can also be improved.

In this regard, Dr. Shweta Mendiratta, Senior Consultant Gynecologist, Maringo Asia Hospitals, Faridabad, says, "Weight management is often the biggest challenge for women suffering from PCOS, but small and consistent lifestyle changes can make a big difference." Let's know what to do for a healthy weight in PCOS (Tips for Weight Loss in PCOS).

Regular exercise is important.

An inactive lifestyle can further aggravate the symptoms of PCOS. But regular exercise helps improve insulin sensitivity. It is not necessary for you to do heavy workouts. A 30-45 minute brisk walk, cycling, swimming, or yoga every day can also be beneficial. Including strength training 2-3 days a week proves to be helpful in building muscles and speeding up metabolism.

Make smart changes in diet.

Avoid sugar and processed food- The first and most important step is to stay away from soda, packed juices, refined flour, white bread, pasta, and processed snacks. These things increase blood sugar suddenly and promote insulin resistance.

Fiber and protein- Include green leafy vegetables, fresh fruits, whole grains, such as oats, quinoa, brown rice, pulses, nuts, and seeds in your diet. They are rich in fiber and keep blood sugar stable by slowing down digestion. Proteins like lentils, paneer, tofu, chicken, and eggs help control hunger and make you feel full for a long time.

Stay away from crash diets- Crash diets or any extreme dieting should be avoided as they can worsen hormonal imbalances. Instead, focus on a balanced diet.

Do not ignore sleep and stress.

Get deep sleep- Getting 8-9 hours of good and deep sleep every day is very important to regulate hormones. Lack of sleep can increase cortisol levels, which is a major cause of weight gain.

Reduce screen time and stress- Managing stress by taking time out for meditation, pranayama, or your favorite hobbies is an important part of managing PCOS.

Get regular health check-ups

Women suffering from PCOS are often found to be deficient in vitamin D and iron. Both these nutrients play an important role in maintaining metabolism and energy levels. Their deficiency can slow down the process of weight loss and increase fatigue. Therefore, it is important to get these deficiencies checked by getting your blood tested regularly and take supplements as advised by your doctor.

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