Weight Loss And PCOs
WORK OUT SCHEDULE - DAILY WITHOUT FAIL
START IN THE MORNING AT 6 AM
Create your own interval training session, where you set up about six stations and exercise at each for about one to two minutes at a time. Examples could include:
- jumping jacks
- bicep curls
- Walk for 30 to 45 minutes a day on a treadmill( speed 6.5) or outdoors - 10,000 STEPS then gradually increase to 20,000 steps a day.
- Take an aerobics class online or at a gym. Examples include step, dance, boxing, or spinning.
- Take a HIIT class at a gym or using online resources. YouTube offers many workout videos that you can complete at home. Just ensure the routine is from a reputable provider.
- Practice yoga, Pilates, or using an online class. If you have not practiced before, you may wish to seek the guidance of a trainer to evaluate your form and safety.
Food Items To Limit in PCOS Problem
- Don’t have refined carbohydrates: Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms.
- Don’t have sugary snacks or drinks: Excess sugar is one of the main causes of insulin resistance and should be avoided at all costs. When checking food labels, look for the other names of sugar such as sucrose, dextrose, and high fructose corn syrup.
- Don’t have inflammatory foods: These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.
PCOS Diet Plan: Do's And Dont's
- Make sure that proper weight is maintained. If you are overweight, reduce it by exercising regularly and having a healthy balanced diet.
- Practice Yoga Asanas and Prananyam regularly.
- Have an adequate sleep.
- Maintain a record of your menstrual cycle.
- Do not smoke.
- Do not consume alcohol.
- Do not skip meals or sleep. A disciplined lifestyle is a key to better health and freedom from PCOS.
- Avoid Hormonal treatment as far as possible.
Food Items You Can Easily Consume in PCOS
- Do have more high-fiber foods: They slow down the digestive process and reduce sudden increases in blood sugar levels which helps in combatting insulin resistance. Broccoli, cauliflower, red and green peppers, almonds, sweet potatoes, and pumpkin are great examples of high-fiber foods.
- Do have more lean proteins: Although they do not have much fiber, lean-protein foods such as chicken, fish, and egg whites Or sprouts, chickpea to keep you feeling full longer and help stabilize your blood sugar.
- Do have more anti-inflammatory foods: Inflammation is part of the underlying mechanism of PCOS and foods with anti-inflammatory properties which include tomatoes, spinach, strawberries, walnuts, almonds, and turmeric helps to reduce the symptoms of PCOS.