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Polycystic ovary syndrome (PCOS) is a condition affecting premenopausal women and is characterized by hormonal imbalance. Polycystic ovary syndrome is an endocrine disorder that causes hair loss and irregular menstruation. Women with Women with PCOS not only suffer from hormonal and menstrual irregularities, but also have weight, which they are not likely to lose.
If you have SPKJ, why do you need to lose weight?
About 50-60% of women with PCOS have problems with their weight. Unfortunately for women with with SPKJ has the conventional intention of losing weight. These are risk points with obesity:
- Hormonal imbalance
- High cholesterol
- Heart disease
- Irregular menstruation
- Diabetes mellitus
These risk points are a combination of with PCOS and weight loss with SPKJ is very important; overweight and obese women suffering from PCOS are seven times more likely to suffer from cardiovascular disease and diabetes due to insulin resistance. Insulin resistance leads to lower good cholesterol (HDL) and higher poor cholesterol (LDL). The likelihood of diabetes is still higher in women. with This is because SPCN does not produce insulin easily. Insulin resistance can make it even more difficult to lose being overweight.
How to Lose Weight with PCOS
1. do not distract yourself while eating
Eating while watching TV or working on your laptop puts you at risk of choking. In addition, studies have shown that food while you are deriving ensures that you eat more. To remove distractions, you must make time in your work schedule to eat. Eat at your desk, not on the couch or at a table where you may be looking at a screen while you eat. Your phone does not need to be nearby while you are eating. If you have a fairly busy day and cannot make time for a meal, take 10 minutes to super smoothie. That is more than an hour of overeating.
2. make squats
Squats train many body parts, including the hull, back, gluteus maximus, and quads. To position them perfectly, the steps are for you as follows
- Stand with Have your feet shoulder width apart.
- Breathe and lower your body as if you were sitting.
- Keep your back neutral, hull heavy, and lift your bust.
- Walk very low so that your feet are parallel to the ground.
- As you move up, breathe and make sure your upper body is straight.
3. season your meal.
Herbs make you feel more satisfied. Studies show that if people feel more satisfied, they will eat less. Herbs have many health benefits. Feel creative in the kitchen, sprinkle it on your own food and make your own personal herbal mixtures. If you drink tea or coffee in the afternoon, you can add cinnamon. Make sure your spices are fresh. Ground spices often keep longer than whole spices.
4. add more walks to your personal day
Recent studies have shown that people who sit more than 6 hours a day increase their chances of dying by 10% over the next 15 years, compared to those who sit only 3 hours a day. Lose weight. with PCOS is much easier if you walk a lot. If others take a break to go to Starbucks, you can walk.
5. do push-ups
Push-ups are great for training your upper body and core. If you feel you can’t do push-ups, start practicing with one with wall or an endurance bench. To perform pushups effectively, you need to
- Make sure your hands are on the floor with be slightly wider than the window. Keep your feet close together and yazna hug angry. Use your core to lift your body.
- Inhale and move your chest to the floor, keeping your core and buttocks muscles tight. Move your elbows to your side as you move up.
- Breathe in and run to the starting position.
6. reduce processed carbohydrates for lunch
If you want to lose weight. with Remember that PCOS removes carbohydrates from fruits, beans, and vegetables instead of processed grains such as pasta, corn flakes, sugar, and sandwich bread. Recommendations for eating less processed carbohydrates include
- Use lettuce leaves and spoon over tortillas.
- Choose spaghetti instead of pasta.
- For breakfast, take regular Greek yogurt with honey or sturdy fruit instead of corn flakes.
7. do interval training at high intensity
High-intensity interval training is an excellent cardio workout for losing weight. These training courses will certainly help your body burn fat faster and become more sensitive to insulin. In high-intensity interval training, there are active workouts interspersed between the two with For example, training at low intensity, alternating walking and sprinting.
8. watch what you drink.
If you drink with with many calories, you are least satisfied compared to a heavy meal. with It’s the same number of calories. Ultimately, you need to consume more to get the same satisfaction. If you want to lose weight, you need to drink water, coffee, tea, and sometimes wine. If you intend to lose weight. with PCOS, stay away from the right side: the
- Soft drinks
- Fruit juices
- Alcoholic beverages
- Specialty coffee
- Commercial protein shakes and smoothies
9. get adequate sleep
Not getting enough sleep is dangerous to your health and can ruin your weight management efforts. Lack of sleep affects the hormones that control appetite. One study has shown that sleep can lower the risk of genetic obesity. Sleep deprivation also decreases the response of fat cells to insulin. Get quality sleep the right way.
- Plan to get eight hours of sleep.
- Bedrooms should be cool and black.
- Bedrooms should be for sleeping only. There should be few screens (TV or laptop).
- Establish a clear bedtime and wake-up time.
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Family Medicine
In 2024 our team of doctors and nurses provide a comprehensive range of family planning services. Our doctors have expertise in antenatal care, preconception planning, and STD checks. Contraceptive advice including Mirena and Implanon insertion is available.
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Our practice is dedicated to treating a wide spectrum of women’s health concerns. We offer pre-natal, antenatal and postnatal care, contraceptive options, pap screening, and preventative health care advice. We provide assistance, advice and support through all stages of life, recognising the many issues many women may face from adolescence through to the peri and post-menopausal period.
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We encourage men to present routinely to their GP to discuss all aspects of their health. We provide comprehensive advice and support for men to address the prevention and management of various health conditions. This may include assessments for cardiovascular risk, diabetes, cancer prevention, mental health assessments, STD screening, sports injuries and the importance of sleep as it relates to other areas of health.
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