How to manage your weight during PCOD (Polycystic Ovarian Disease)?

Nayana and Kavya met for another round of coffee, talking nineteen to a dozen topics.

Nayana was a consulting gynaecologist, and she noticed that Kavya had suddenly gained weight since their last meeting three months ago.

Nayana: Kavya, I noticed that you have gained some weight recently.

Kavya: Yes, Nayana, I recently got diagnosed with PCOD, and that has taken a toll on me mentally, and this sudden weight gain has only made it more difficult.

Nayana: I can understand how difficult it must be for you. First, coming to terms with the condition diagnosis and then the weight gain trouble.

Kavya: Despite trying multiple ways to curb the weight gain, I have struggled. From eating healthy food to exercising, I have been testing it all.

Nayana: Kavya, PCOD can make it hard to maintain a healthy weight but do not beat yourself to it. Many women face this challenge.

Kavya: That sounds reassuring. Since you are a gynaecologist, could you tell me if my schedule needs to be tweaked for more change?

Nayana: Sure, Kavya.

Kavya: I started focusing on eating a lot more salads, increasing my water intake, and exercising at least three times a week. I did notice some weight loss, but that was only for some time. It is a never-ending process.

Nayana: I understand how challenging it can be to manage weight with PCOD. However, there are several ways to tackle this issue effectively. Let me give you some simple tips.

Be patient

Finally, it is critical to be patient with yourself. PCOD is a complex condition, and weight loss may take longer than expected. It is essential to stay committed to your weight loss goals and celebrate small victories along the way.

Stress Management and Sleep

Stress management is also essential for managing weight with PCOD. Stress can exacerbate hormonal imbalances and contribute to weight gain. Some effective stress management techniques include meditation, yoga, deep breathing exercises, and spending time in nature.

Getting enough sleep is also crucial for managing your weight with PCOD. Lack of sleep can disrupt hormone levels, leading to weight gain. Aim for at least 7-8 hours of sleep each night to keep your hormones in check.

Focus on a balanced diet.

First, it is crucial to maintain a healthy and balanced diet. This means eating plenty of fruits, vegetables, lean proteins, and whole grains.

Foods high in carbohydrates and sugar, such as white bread, pasta, and sweets, can cause insulin spikes and contribute to weight gain. Avoiding processed foods and sugary drinks is also important, as these can cause weight gain and other health problems.

Some foods that can help manage weight in women with PCOD include leafy greens, berries, nuts, and seeds. These foods are high in nutrients and can help regulate insulin levels.

Changes to your existing diet.

Changing your diet per gynaecologist recommendations as per the severity of the condition may yield results.

Nutrient-dense food can help support your overall health while managing your weight with PCOD.

Practice portion control

Another critical aspect of managing your weight with PCOD is portion control. Eating the right amount of food is essential; overeating can lead to weight gain-an excellent way to practice portion control, eat slowly, and stop eating when you feel full.

Stay hydrated

Staying hydrated is crucial for overall health, including weight management. Drink sufficient water to help flush out toxins from your body and reduce bloating, which is a common symptom of PCOD.

Exercise regularly

In addition to maintaining a healthy diet, regular exercise is necessary for managing weight with PCOD. Exercise can help regulate hormones and improve insulin sensitivity, which can help with weight management. Women with PCOD should aim for at least 30 minutes of exercise daily, such as brisk walking, jogging, or cycling.

If finding time for a formal workout is challenging, incorporate simple physical activity into your daily routine. For example, taking the stairs instead of the elevator, parking farther away from your destination, or taking short walks throughout the day can add to your daily physical activity.

Kavya: Thank you, Nayana. These are helpful tips.

Nayana: Sure, Kavya, but the most important thing is to stick to your regime. While weight loss can be challenging, creating a regime for yourself can help you see results.

Remember, managing your weight with PCOD is not just about losing weight. It is about maintaining a healthy lifestyle that supports your overall well-being. Good luck!