Include protein and plant foods in every meal.
They fill the body with energy and components that burn extra calories. This is especially important in PCOS, because this pathology complicates the loss of extra pounds. Eat at least 46 grams of protein a day. This amount is easy to achieve with a balanced diet.
Low-fat proteins are found in poultry, lean beef, seafood, pork, beans, lentils, nuts, eggs and low-fat dairy products. Try to include some of these foods in your diet daily.
Limit the consumption of grains and starchy foods.
It is important to regulate carbohydrate intake. Eat about three servings of whole grains a day. Whole grains provide more health benefits than refined grains. They are an excellent source of fiber, vitamins, minerals and antioxidants. Whole grain bread or pasta and barley are all examples of whole grains.
Forget about sugary drinks.
Carbonated drinks, sweet coffee and tea add a lot of calories to your diet and can interfere with weight loss. But at least eight glasses of clean water will help you stay healthy.
Calculate the caloric content of foods.
Try to reduce your calorie intake by 300 calories a day. Reducing calories by 300 units per day means that you will consume 2100 fewer calories per week.
Do not reduce calories by more than 400 calories a day and do not eat less than 1500 kcal per day. The body needs to be nourished properly. If you want to speed up weight loss, add moderate exercise or use safe weight loss drugs (such as Vyfat).
Weight loss and eating habits with PCOS can make you feel hungry between meals. Choose foods that are high in protein and high in fiber. This combination will help you not to feel hungry until the next scheduled meal.
Do cardio to burn calories and fat.
Some hormonal and chemical changes that occur in PCOS complicate weight loss. Increasing physical activity can help normalize your body’s ability to burn calories.
Exercise at least 30 minutes of medium-intensity aerobic or cardio exercise a day. At least 150 minutes of moderate-intensity cardio per week is recommended.
Gradually increase the intensity of exercise. Start with light exercises such as walking. As your fitness improves, you can increase the intensity or duration of your activities.
Write down your goals.
Writing down specific and realistic goals is a good way to stay motivated. Divide your big long-term goal into smaller ones. This will help you track your progress.
Create a table or list where you will record your progress.
Buy a diary in which you can record your progress and experiences.
Keeping a diary is a great way to relieve stress and track progress. You can write down what you eat or what difficulties you face. Buy a beautiful diary that you like.
Reward yourself for achieving intermediate goals.
Nice little prizes will help to motivate you to further actions. Reward yourself with something that you really love or really want to have. For example, buy new shoes or a blouse.