Let me offer you fitness tips for women with PCOS. Polycystic Ovary Syndrome, or PCOS, affects 5 to 10% of women when they are at childbearing age. This hormonal disorder can cause a host of symptoms such as cysts on your ovaries, facial hair, infertility and weight gain. Doctors do recommend that women with PCOS lose weight to ease some of the symptoms, but weight loss is difficult for women that have this syndrome. Here are fitness tips for women with PCOS that will help weight loss...
1 Get Your Workouts in
Women with PCOS have a higher risk of developing diabetes, so make sure you get your workout in to combat this. Recent studies recommend that women with PCOS exercise at a minimum of 160 minutes per week to be proactive and ward off diabetes. Making sure you exercise is one of the most important fitness tips for women with PCOS.
2 Eat a Lower Carbohydrate Diet
As a fitness professional, I am not a fan of "no carbohydrate" diets because they are not realistic for people to follow long term. Often people that cut out carbohydrates lose weight, but once they begin to eat carbohydrates again they gain weight. But for many people low carbohydrate plans do work, especially for women with PCOS. Studies show that women who have PCOS and follow a lower carbohydrate food plan can expedite weight loss.
3 Make Sure to Eat Enough Fiber
You should always make sure you eat enough fiber through fruits, vegetables and whole grains. Studies show women with PCOS benefit most when eating 25g to 30g of dietary fiber. So make sure you fill up on leafy greens and fruits to add fiber into your diet.
4 Eat Some Protein
By eating lean protein through fish, poultry and nuts you will satisfy your appetite so you feel full. Adding protein to your diet is also a metabolic booster which is helpful for women with PCOS. So make sure to add lean protein to each meal!
5 Eat Mini Meals Throughout the Day
Eating mini meal meals throughout the day helps stabilize insulin levels so you will not be hungry. Women with PCOS should eat every 3 hours. The best way to eat mini meals throughout the day is prepare your meals in advance. By making your meals in advance it will become natural to grab the healthy food that is conveniently in your home, rather than eating unhealthy food outside your home.
6 Women with PCOS Should Stay Positive
Just because you have PCOS does not mean you cannot lose weight and get in the best shape of your life. Stay positive and realize you can accomplish anything. Obstacles are only there if we allow them to be. So get on a healthy plan that works for you.
7 Seek a Specialist
If you are finding trouble losing weight as a result of your workouts and healthy eating, you may want to visit a physician or specialist to ensure you are doing everything right. A doctor can look at your current fitness and meal plan and access you are on the right track.
Utilize the fitness and health tips I have provided for women with PCOS so you can reach your dreams and be in the best shape of your life. How will you use these tips to change your life?