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Weve all grown up being told that weight loss is simple: eat less and exercise more to create a calorie deficit. If this was true, then I would not have a business and PCOS weight problems would be easy to cure. All wed need to do to lose weight is do an hour in a spin class every day. Your local gym will boast that this burns an average of 400-600 calories per class and the weight will fall off you.
However, PCOS is a condition with lots of hormonal factors at play. These mess with the calories in minus calories out equation, meaning that the exercise more part doesnt contribute in the way that it normally should.
We may live in a world where many people do not exercise enough, but I see the opposite in my patients. The majority of them do too much cardio exercise that just isnt helping. I was one of these people too. I was so frustrated about not being able to lose weight that I would exercise more and more. My thought process was along the lines of:
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Reduce Stress As Much As Possible
My ladies with PCOS, we have got to cut down on the stress brought about by our condition.
Stop stressing about PCOS weight loss, infertility and diet.
Just take it easy, do the right things slowly but surely to minimize stress.
You can meditate, take a relaxing bath, stay home and wind down after a long week, anything to calm your mind and decrease stress.
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Eat Fruit Before Every Meal
While PCOS may cause belly fat, overeating is probably the main reason you have excess belly fat.
Eating fruit before meals will increase your fullness and prevent overeating. Fruits contain fiber, which helps control hunger.
In fact, some fruits such as grapefruit enhance fat loss, according to research.
You can even eat 2 fruits before meals if you want to consume fewer calories. Eating raw veggies like carrots before meals will also have the same hunger-regulating effect.
Low Carb Medium Protein High
When it comes to PCOS, you need to eat right. It seems daunting when you think of what diet you should follow.
Its simple try to fill your plate with low carbs, medium protein and high fat. By fat, I mean healthy fats like avocados, olive oil and wild fatty fish.
For example, you can have a chickpea salad bowl for breakfast together with a cup of cocoa milk.
The ingredients include chickpeas, veggies of your choice and a salad dressing composed of olive oil, salt, chilli flakes and black pepper. The drink contains coconut milk, cocoa powder and stevia.
You can see there is low carb in this diet with medium protein , high fats and high fiber .
With high fiber in your PCOS diet, make sure to drink lots of water or the fiber will not smoothly move through the digestive system and youll feel constipated and bloated.
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The Best Next Steps To Take
When it comes to losing weight with PCOS the power of our beliefs cannot be overstated.
Ive seen so many inspirational success stories in just the past few years that I really want to impress on you just how transformational the 15 steps above can be. Not only can you overcome PCOS weight gain and achieve your ideal body weight, but these same principles can help you treat all your other PCOS symptoms too. Because youre addressing your high androgen levels and chronic inflammation with all these strategies, things like acne, hirsutism, and fertility are all going to be significantly improved as well.
If youre ready to get started on this amazing new lifestyle, the biggest lever you can pull is the food you choose to eat.
The easiest way to take action right now is to download yourself a copy of my free 3 Day PCOS Meal Plan. If youre up for a more comprehensive experience that includes group support, then I highly recommend joining my next free 30 Day PCOS Diet Challenge.
It doesnt matter how overweight you think you are, how long youve been dieting for, or how hopeless your situation may seem, if you apply these PCOS weight loss principles then I promise youre going to see results.
Unfair weight gain has to be one of the most predictable and treatable PCOS symptoms out there so dont put up with it for another day. Todays your day, so start over and finally give yourself the health you deserve.
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Why Losing Weight With Pcos Is Hard
If you have PCOS and also battle losing weight or that persistent stomach fat, you are not alone. Losing weight with PCOS isnt as straightforward as lowering calories as well as working out much more. What may be causing you to fight PCOS belly fat?
Leptin resistance: Leptin, a hormone, helps to regulate energy balance by inhibiting hunger. This hormone is created by your fat cells and also is a fundamental part of appetite control. But leptin resistance can cause things to go in the wrong direction. With a rise of fat cells and an overproduction of leptin levels, you no more reply to leptin suitably. Instead, your mind is not obtaining the signal that you have had sufficient to eat or reduce appetite. This suggests you end up constantly feeling hungry and disappointed, which results in overeating, cravings, and keeping even more power as fat.
Finish Each Strength Workout With A Short Hiit Session
High-Intensity Interval Training is a type of cardio workout that alternates between bouts of extremely challenging, fast-paced exercise and bouts of low-intensity exercise . Several studies like this one conducted by researchers in Norway have found that PCOS women who do High-Intensity Interval Training are able to reduce their body fat percentage overall and lose more belly fat than women who do other types of cardio.
Ive found that my clients with stubborn belly fat get great results from doing just 10-minutes of HIIT after they finish a full body strength workout.
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Have you been piling on the pounds, yet havent changed your diet? Are your periods irregular or absent altogether? Is your skin breaking out like crazy? These are just a few signs that you may be suffering from Polycystic Ovarian Syndrome, a hormonal condition that affects up to 18% of women. However, diet and exercise can be extremely helpful in treating the symptoms so you can lead a healthy, happy and fertile life.
Watch Out For Inflammation
Inflammation isnt always a bad thing swelling is part of the bodys healing process but chronic inflammation from PCOS can wreak havoc.
Chronic inflammation triggers your body to create more androgens, which can lead to acne, irregular periods, and excess hair in unexpected places.
The good news is that its possible to protect yourself against inflammation by avoiding sugar and following a diet like the Mediterranean diet.
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Cut Out Gluten And Dairy From Your Pcos Diet
Found in just about anything made from wheat, gluten is a protein that for some reason is particularly problematic for women with PCOS. Whether youre aware of the effects or not, foods containing gluten can wreak havoc on your digestive system and are a primary cause of inflammation.
In terms of the priorities of my PCOS diet principles, I think eliminating as many sources of gluten in your diet as possible should be right near the top of the list. Besides quitting sugar, going gluten-free is one of the fastest and most effective means to reduce the impacts of PCOS on your wellbeing.
I get that this can be a difficult step for people from a practical perspective and I still encourage people to give themselves some grace when adapting to a gluten-free diet. But as far as the health and nutrition benefits go, its likely well worth your while to make a concerted effort with this principle.
As I explain in this article about how gut health and inflammation affect PCOS its super common for women with PCOS to be intolerant to gluten without actually knowing it. The common term for this kind of intolerance is non-celiac gluten sensitivity which is a condition that cant be diagnosed by the normal celiac blood tests or even an intestinal biopsy.
Rather than messing around with costly and potentially inaccurate immunoglobulin blood tests, the best way to find out how gluten affects your health is to do your own experiment. Its really easy and it costs you nothing.
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How To Reduce Belly Fat If You Suffer From Pcos Under Active Thyroid And Ibs
As a holistic nutritionist, Elisha believes most diseases stems from some sort of inflammation.
Conditions such as IBS , PCOS and thyroid imbalance can all be attributed to inflammation in the body, she says.
This also corresponds directly to inflammatory foods in the diet. We can do certain things, such as reduce the amount of processed foods that we consume and concentrate more on eating whole foods.
Inflammation can potentially lead to weight gain, worsen insulin resistance and make it harder to shift stubborn fat, such as belly fat.
Prioritize A Consistent Exercise Routine
Following a workout routine can help you stabilize blood sugar and reduce your risk for heart disease and diabetestwo conditions women with PCOS are at high risk for. Research suggests that more than half of women with PCOS will have diabetes or prediabetes before the age of 40. Studies also show that there’s a strong link between having PCOS and cardiovascular disease.
Be sure to incorporate cardio and strength training into your routine, alternating days between walking, running, or kickboxing with lifting weights or doing bodyweight exercises. Aim to exercise for at least 30 minutes every day and remember to take walks throughout the day to get your blood flowing and your heart rate up. Having trouble sticking to a routine? “Take a new exercise class with a new friend, walk or job around a track, or try a new sport,” Samuels says. Adding in movement you love, whether that’s walking, dance, or yoga, makes it easier for you to make it a part of your lifestyle.
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