Importance of weight loss to PCOD
Individuals with PCOD often have to deal with insulin resistance, which causes high levels of circulating insulin. The resultant metabolic imbalance tends to be associated with excessive abdominal adiposity, and contributes to a worsening of dysfunctions including hyperandrogenism, acne, disorderly menstrual period. Even losing 510 % of total body weight can have a very significant inhibitory effect on these symptoms by:
- Reduction of insulin resistance
- Controlling monthly periods
- Decreasing the level of androgens present in the serum
Improving fertility
- Increase in energy and mood
Natural Weight-Dieting to Deal with PCOD
- Food Realignment Whole Foods Only A healthier alternative is a low-GI dietary pattern that is supplemented with:
- Whole grains (e.g. oats, quinoa, brown rice)
- Fruits (apples, pears, berries moderate amounts)
- Broccoli, zucchini and other non-starchy vegetables, leafy greens
- Lean protein (paneer, tofu, eggs, chicken)
- Good fats (nuts, seeds, olive oil, avocados)
- Physical Activity: Frequent, Moderate Mobility • Although some will adjust to high-intensity programs, most of the PCOD patients will respond well to less stressful activity. It is recommended:
- daily vigorous 30-minute walks
- Pilates or yoga to combat stress and normalize hormones
- Working out on strength training 2x per week to support metabolism
- Sleep and Stress Management • Increased cortisol promotes additional resistance to insulin and block weight loss. Some of the strategies to curb these factors are:
- Meditation or breathing exercises
- Before bed Journaling
- Relaxing music or nature sounds
- Avoiding electronic devices 1 hour before bed 1
- Shoot to have 7 to 9 hours of meaningful sleep per night. Disturbed sleep interferes with hormonal balance and increases cravings in the next day.
- Drink It Like Your Life Depends on It (Because It Does)
Adequate water consumption facilitates digestion, reduces craving and promotes metabolism. Spearmint, hibiscus and fenugreek water herbal teas are also helpful:
Spearmint Tea -Lowers Androgen Level
Hibiscus Tea -- Aids the Process of the Detoxification of the Liver and Balances the Work of Hormones
Fenugreek Water-Regulates the Releasing of Insulin and Bloating
- Promote Gut Health
Vibrant gut micro biome extends to hormonal balance and stable weight management. Introduce:
Fermented foods such as curd, home-made pickles, kanji
Fruits and vegetables with lots of fiber
Prebiotic food including garlic, onions and bananas
Appreciate to evade artificial sweeteners and an abundance of antibiotic use that destroy the health of the gut.
Mindset Shift: PCOD Is NOT a Diagnosis
PCOD is a chronic disease that requires consistency and time; sustainable weight loss hence can never be viewed as a punishment. Instead, it is a chance to celebrate the wellness of the body.
Thus, it is recommended to watch the following signs:
Reduced Bloating
Normal menstruation cycle
Clearer Skin
Increased Energy
A Brighter Attitude
Such gains are a step in the right direction, although the loss of weight can take some time.
Final Thoughts
Even though PCOD may appear to be unquestionably difficult, a knowledgeable approach will ensure successful self-management. Natural weight loss is not about kilograms at all, but health recovery, balances and confidence.
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