Weight loss when diagnosed with PCOS can be particularly difficult. Why is this? Well, there are three main contributing factors. Research shows that women diagnosed with PCOS have slower metabolisms than women without this diagnosis. PCOS causes insulin malfunctions, which may trigger the body to store more glucose as fat. Many women with PCOS have hormonal imbalances that make it difficult to control their appetites. However, there is still hope for weight loss. Nutrition and exercise play a crucial role in this process. Let’s look at some tips to help lose weight when diagnosed with PCOS.
Increase Protein/Decrease Carbs
Increase your protein intake, while lowering your carbohydrate consumption. High carbohydrate consumption causes an increase in insulin production, therefore, the body tends to store more fat. Eliminating, or at least decreasing, the amount of carbohydrates while increasing protein consumption helps to strike a more desired balance. Limiting the consumption of such carbohydrates as sweets (cookies, cakes, pies, etc.) and pastas is a good starting point.
Lower the total calories you consume each day. A good method for doing this is to figure out your daily caloric intake now, and then subtract 20% of the calories to come up with how many calories you need daily to promote weight loss. For example, if you currently consume 1800 calories daily, you would subtract 360 calories (20%) from that. So, for weight loss, you would need to consume 1440 calories per day. This amount can be adjusted as needed if you reach a plateau or find that you are losing weight faster than desired. Simply recalculate using the formula.
Address Insulin and Hormonal Imbalances
Make sure that your medications are right for you. Controlling insulin fluctuations and hormonal imbalances with medications, under guidance of your doctor, can help your body adjust, making weight loss goals more achievable. If you find that your weight loss efforts aren’t effective, visit your doctor and ask him or her to run blood tests to determine if your insulin levels or hormonal imbalances need to be adjusted or controlled with medication. If you are already on a prescribed medication, be sure to frequently have your blood tested to ensure your levels remain as stable as possible.
We all know how important exercise is. Increasing activity levels, in combination with a healthy diet can boost weight loss. Going for a walk, jog, or bike ride are suitable aerobic exercises. The increase in oxygen to the blood stream help the body to burn fat quicker, and elevate mood as well! Research also shows that with higher muscle mass, people burn more calories in everyday activities. Higher muscle mass also creates a rise in metabolic rate (metabolism). So, why not work out with some light weights? You don’t have to go full-on body builder mode here, ladies. Just grab a pair of 5-10 pound weights and do a few arm exercises and squats. Bonus? Exercise also helps control insulin levels.
Make sure you are getting enough sleep. Sleep deprivation can cause problems with insulin resistance and hormonal imbalances which, again, make it more difficult to lose weight. Try to average at least seven hours of sleep each night.
Drink plenty of fluids. Increasing fluid intake helps to keep appetite under control. Drink beverages such as water and green tea (preferably unsweetened). Decrease your intake of sugary or high-calorie beverages such as soda, cappuccinos, milk shakes, and other spruced up, high-calorie beverages.
Use a Food Diary
Tracking foods you consume, and doing it honestly, can be an effective way to help you identify where you need to make changes. Track everything you put into your mouth. We often feed ourselves without thinking about exactly what it is we are eating. If you know you will be writing it down, you are more likely to think about what it is you are considering to eat. If you are using a decreased calorie diet, make sure you estimate the number of calories you are consuming in each of the foods you are eating. This will give a more realistic account of how many calories you consume each day, as well as what types of foods you are consuming so you can adjust your diet accordingly.
Reduce Stress Levels
Stress is another area that affects how much insulin your body produces. High stress levels cause an increase in cortisol production. Which causes, you guessed it, insulin issues, which in turn causes (right again!) the likelihood that your body is going to be turning more glucose into fat. By keeping stress levels to a minimum, you are more likely to find weight loss is easier. So, take a few minutes to just breathe, soak in a bubble bath, go for a nature walk, do whatever you do that eases your mind and lowers your stress level. Here’s another reason to incorporate exercise into your life: exercising is also a known stress reliever!
Reach Out to a Friend
Joining forces with a friend or family member can help you in your weight loss journey in so many ways. Choose someone who you can trust. She can be part of your support system. She can be your accountability partner (maybe share that food diary with her?). She can exercise with you. Exercising is always more fun when you can do it while chatting with a good friend. And, don’t forget, a good laugh is often just what the doctor ordered when it comes to relieving stress.
Weight Loss Products
If you have tried the above tips and are still having difficulty with weight loss, consider discussing the option of taking Phen375 with your doctor. Of the hundreds of weight loss products available, Phen375 has proven to be the best one. As per Google Trends, Phen375 has the highest search volume and many people are using this product. Thousands of positive replies are found on Amazon and E-bay sites. This product has 98% positive ratings found at Amazon, and 96.7% positive ratings at Walmart. No other weight loss product has such documented positive ratings. Thus, it is the only product we refer to our readers.