Tips for Weight Loss in 1 Month with PCOS: Dietary & Lifestyle Changes

Struggling to lose weight due to PCOS? You are not alone. 30 to 75% of women with PCOS are overweight, and almost 70% of them are not even aware of it. PCOS occurs in approximately 6–13% of women of reproductive age. It is also difficult to lose weight due to insulin resistance. But here is the good news. A weight loss of 5% of body weight can help to improve your symptoms. In this blog, you will find simple tips on how to lose weight in 1 month with PCOS. You will learn to consume protein, fibre, healthy fats, decrease carbs, sugar, and junk food.

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Dietary Changes for PCOS Weight Loss

Weight loss in PCOS is difficult. Most people cannot lose weight because PCOS alters hunger-regulating and fat-storing hormones. But you can significantly change your diet. Healthy eating regulates hormones, enhances digestion, and regulates blood sugar. This facilitates weight loss and maintains energy levels throughout the day. There are some simple dietary changes you can put in place today.

1. Begin the Day with Detox Water

If you drink detox water in the morning, it might wake up your system and get your body ready for digestion.

•  Drinking cumin water, fenugreek water, or carom seeds water on an empty stomach is a good habit. These waters do not take much effort to prepare.

•  Soak one teaspoon of seeds in warm water overnight and have them in the morning.

• They also cut bloating and enhance fat metabolism. 

• Detox water promotes your digestion by purifying your stomach and intestines. 

• When you improve digestion, your body can absorb nutrients and easily lose weight. Detox water also minimises water retention, and you feel light.

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2. Adopt a Satvik Indian Diet

Satvik food is the consumption of natural, fresh, and simple food. 

• Homemade food like sabzi, dal (lentils), and millet roti is the preferred choice.

•  Millets such as bajra and jowar contain more fibre and help control blood sugar.

• Seasonal vegetables are the most essential. 

• Spinach, bottled gourd, and beans contain fibre and vitamins to manage PCOS symptoms. 

• Include local spices like turmeric, hing (asafoetida), and saunf (fennel seeds) while cooking. These spices are good for digestion and also reduce inflammation.

• Avoid maida (refined flour) as it increases blood sugar levels rapidly. 

• Avoid fried snacks and processed foods. These are added calories and unhealthy fats, which worsen PCOS and increase weight.

3. Eat Low-Glycemic, High-Fibre Foods

Consuming foods that do not cause blood sugar to rise very quickly is ideal for PCOS. These are referred to as low-glycemic foods. PCOS diet tips for Indian women can help manage insulin levels and promote fertility.

•  Lauki (bottle gourd), tinda, methi leaves, palak (spinach), and karela (bitter gourd) are good to eat. They regulate blood sugar and make you feel full for a longer period.

• Substitute plain wheat roti with multigrain or ragi roti. Ragi is a good source of calcium and fibre, and controls insulin. Fibre slows down digestion and will not permit the blood sugar to increase too rapidly.

• Consuming soaked sabja (basil) seeds, almonds, and flaxseeds provides fibre and healthy fats. They balance the hormones and help in reducing inflammation. Soak them overnight and have them in the morning, or mix them into food to give it an extra boost of nutrition.

4. Maintain Fixed Meal Timings

Meals should be eaten at regular times. Skipping meals or overeating at one time can confuse your body's metabolism. Eating at the same time every day keeps your blood sugar and hormone levels stable.

• Take your largest meal at lunch. As per Ayurveda, your digestive system is most efficient at noon. Thus, consuming more food at that time makes your body absorb food. 

• Take a light meal at dinner and complete it by 7:30 PM. Consuming food late at night increases weight and disturbs your sleep, increasing PCOS.

• Do not overeat or graze late in the evening. If you eat balanced meals on time, you are less hungry between meals and can control the portion size.

5. Practice Mindful Eating

Eat slowly and pay attention to your food. You will consume less. Don't look at the TV or your phone when you are eating. When you are distracted, you might eat more than necessary.

• Masticate food well and observe the taste and feeling. This will allow your body to recognise when you are full. 

• Slow eating improves digestion and prevents you from eating too much. Slow eating also prevents you from taking food for granted and eating unhealthy food.

6. Natural Sweeteners and Healthy Fats

Reducing sugar intake is highly necessary for PCOS. 

• Substitute white sugar with mishri or jaggery, but in small amounts. They are healthier because they contain minerals and don't spike blood sugar levels.

• Add healthy fats such as moderate levels of coconut oil and ghee to your diet. Ghee will digest and nourish the body. Coconut oil contains medium-chain triglycerides, which speed up metabolism and fight inflammation.

• Avoid packaged snacks and fried foods that contain unhealthy trans fats. Healthy fats give you energy and make you feel full, so you are less likely to snack between meals.

By altering what you consume on a daily basis, you can assist your body in coping with PCOS more effectively. Begin with small steps, stick with it, and notice how your body feels even better.

Lifestyle and Exercise Changes for PCOS

Small alterations in your routine will improve PCOS symptoms. Stress, sleep, and exercise need to be balanced. Performing small routines daily can improve energy levels, mood, and well-being. These are easy ways to start.

1. Practice Daily Yoga and Functional Movement

Practising yoga daily relaxes the mind and regulates hormones. 

• Make an effort to practice 30 to 45 minutes of Surya Namaskar, a set of sun salutations. It heats your body and enhances blood circulation. 

• Malasana and Trikonasana stretch your muscles and prevent the reproductive system from stress.

• Walking in the sun in the morning is beneficial. Morning sun helps your body produce vitamin D, something that many women with PCOS lack. 

• A 20-30 minute walk not only burns calories but also makes your body more efficient at using insulin. This can assist in keeping blood sugar levels even, which is a typical problem in PCOS. Walking also clears your head and makes you feel happier.

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2. Reduce Stress with Mind-Body Practices

Stress exacerbates symptoms of PCOS by causing more hormone imbalance. Mind-body exercises soothe your nervous system.

•  Easy breathing exercises like Bhramari and Anulom-Vilom relax you.

• Listening to bhajans, chanting, gardening, or reading religious books can soothe your mind. All these relax your mind and keep you peaceful. 

• Don't use phones or laptops or watch television at night because it exhausts the brain. Excessive screen time releases stress hormones and interferes with sleeping patterns.

3. Align Your Body Clock with Nature

Your body performs optimally when it operates according to natural rhythms. 

• Try to wake up early before dawn to get access to morning air and sunlight. Sleeping at 10 PM allows your body to rest and heal itself. 

• Avoid screens at night as the blue light from the screens convinces your brain that it is still daytime.

• Having warm milk before sleep can relax your body and prepare you for sleep. Warm milk contains tryptophan, which facilitates the release of sleep hormones. Sleeping maintains the hormones and eases PCOS symptoms like weight gain and acne.

4. Track Progress with Simple Indian Tools

Changing your way of life and exercising will help you control PCOS naturally. It's not about altering major things but consistently making minor changes.

• Note your meals, exercise, and sleeping hours in a diary with your energy, mood swings, and period cycle. This way, you can observe what is good and what is bad.

• Don't stress so much about the weight scale. Your weight fluctuates up and down for a million reasons. Instead, notice losing inches around your waist and noticing more energy. How you feel is more significant than a number on a scale. Tracking your progress keeps you motivated and on top of what your body requires.

Ayurvedic Support for 1-Month PCOS Weight Loss

PCOS is a common hormonal problem affecting women of reproductive age. Most of the symptoms of PCOS are irregular periods, weight gain, acne, and even infertility. This can impact the physical and emotional well-being of women. Ayurvedic approaches can help in balancing the internal functions of the body. Incorporating natural remedies, proper diet, lifestyle changes, and detox therapies can be helpful. You can consult ayurvedic experts to reverse the symptoms and regain hormonal balance. Through authentic Ayurvedic practices, you can address the root cause of PCOS. Here are some Ayurvedic practices that can help you regain hormonal balance:

1. Use Ayurvedic Herbs for Fat Metabolism

Using herbal formulations is an essential part of Ayurvedic management.

•  There are certain herbs like Triphala that help in boosting metabolism through detoxification. 

• Guggulu improves insulin sensitivity and fat metabolism.

•  Shilajit enhances metabolic and reproductive functions. 

• Herbs like Ashwagandha can help reduce stress and balance cortisol and androgens. 

• You can use Guduchi to detoxify and regulate immunity and metabolism.

2. Consider Panchakarma for Deep Detox

Panchakarma is an effective solution for PCOS management. It detoxifies the body and helps in balancing Vata and Kapha doshas. 

• Vamana is useful for Kapha-dominant PCOS and removes excess mucus, fat, and toxins. You can balance Pitta and Vata with Virechana therapy. This therapy helps to regulate metabolism and improve hormone function. 

• The two forms of Basti help in nourishing reproductive tissues to treat infertility. They can affect the uterus and ovaries to reduce the symptoms of PCOS.

•  Nsya is also helpful in balancing the Hypothalamic-Pituitary-Ovarian axis.

3. Include Rasayana Herbs for Rejuvenation

Taking Rasayan herbs can also help many women control their PCOS. 

• You can eat Rasayana herbs like maca root to balance your hormones and boost fertility. It helps in reducing cortisol levels and is beneficial for fertility. 

• Basil leaves help people lose weight and lower blood sugar levels. 

• Liquorice roots are herbs with therapeutic benefits. The Glycyrrhizin component in liquorice roots can help with metabolism and hormonal functions. 

• Tribulus Terrestris helps rejuvenate reproductive functions by stimulating ovulation and regulating menstruation. 

• Shatavari is an herb that can improve ovarian function and regulate menstrual cycles.

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Conclusion

A natural, disciplined lifestyle can support weight loss. You can include herbs and Ayurvedic therapies to improve circulation and metabolism. Ayurvedic therapies like Swedana can improve metabolism. Yogas like Baddha Konasana can enhance ovarian function. Committed Ayurvedic approaches can help in managing PCOS and menstrual disorders. An Ayurvedic practitioner can address PCOS and support weight loss in 1 month. Follow Ayurvedic principles to achieve a balanced reproductive system and a healthier life. Follow herbs and lifestyle changes that balance your hormones.