I want to weight lose I have PCOS problem

Supriya

6 months ago

I want to weight lose I have PCOS problem

Food Lifestyle

Happy Tummy Expert

6 months ago

Dear Supriya, Thank you for the question

Polycystic ovarian syndrome (PCOS) is endocrine disorder in women of reproductive age, which may potentially affect the reproductive, hormonal and metabolic functions. There is no one particular diet or food dish that can stop or cure PCOS. Management of PCOS involves multiple factors such as Dietary intake, physical activity, lifestyle pattern, metabolic conditions, genetics, stress etc. However, it is necessary to follow a healthy balanced diet with low fat intake, good amount of protein and fibre for ideal weight management.

We request you to kindly contact your gynaecologist for further assistance, diagnosis and management.

Here are a few tips to help manage PCOS/ PCOD

Eat regular meals with balanced diets including all food groups
Low Glycaemic Index (GI) foods have proven to be effective when managing PCOS/PCOD. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.
Limit intake of deep fried and high fat foods.
Engage in regular physical activity

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
These apps will also help you to track your hydration & sleep patterns which also impact your weight.
Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

As per WHO BMI (Body Mass Index) Asian classification, a person weighing less than 18.5 kg/m2 is considered underweight.

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

Here are General Dietary Guidelines for weight loss that can be considered:

Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
Do not skip your meals. Have small quantity of meals at regular intervals.
Choose healthy snacking options in between your meals.
Monitor your portion size.
Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, millets, nuts & seeds etc., are a good source of fiber.
Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
Carbonated and alcoholic beverages to be limited or preferably avoided.
Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Try to follow a good sleep regimen in terms of both quantity and quality.