Kick Start Your PCOS Weight loss
Dieting is difficult. We’ve all been there, pants are too tight, zipper won’t close, and the scale is out of control. Dieting for women seems even more difficult. But dieting for women suffering from PCOS is just impossible, right?
Wrong. Dieting for women with polycystic ovary syndrome (PCOS) may be more difficult, but it’s not impossible. Healthy lifestyle changes including proper diet and exercise are not only possible, but critical to overcoming the increased risk of diabetes and heart disease and the underlying insulin resistance of PCOS.
Here are a few suggestions to kickstart your new healthy lifestyle:
Mindset. First you need to adjust your mindset. If you live in weight-loss or constant “diet” mode, shift your mindset to “time to get slim and healthy” mode. You’ve tried the yo-yo diet thing and now it’s time to get serious and make some lifestyle changes including cleaning up your diet and participating in frequent moderate exercise.
Understand fast vs. slow carbs. There are three types of carbohydrates (carbs) – sugar, starch and fiber. Sugars are considered simple carbohydrates, while starches and dietary fiber are considered complex carbohydrates. Simple carbohydrates (sugars) are also known as fast (or fast-acting) carbs as they cause a fast (almost immediate) rise in blood sugar. This fast spike in blood sugar causes problems with insulin release and production and as a woman with PCOS, you already have insulin issues, why complicate it?
Complex carbohydrates, or slow carbs are more difficult to digest and absorb and do not cause rapid spikes in blood sugar levels. In other words, slow carbs have a lower glycemic index, they cause a slower and lower (and healthier) rise in blood glucose and the resulting insulin level. Sugar is a fast (bad) carb while starch and fiber are slow (good or at least better) carbs.
Make Healthier Choices. Cut back on those sugar bombs we all know and love, those donuts, cakes, and candy, etc. And start replacing those highly processed fast foods we survive on with more natural foods. By doing so, you are eliminating or minimizing the number of toxins like artificial colors, man-made flavors and additives and preservatives from your diet. Welcome to the world of Clean Eating. Eating cleaner also involves eliminating genetically modified organisms (GMO’s), antibiotics and hormones from your diet and choosing organic alternatives whenever possible.
Drink More Water. Replacing all the liquid sugar, syrupy coffee concoctions, bottled juices and carbonated colas with water is one of the easiest and most effective steps you can take to better health. Drink plenty of WATER, fresh clean water. Water over ice with a slice of lemon or lime is a healthy alternative to alcohol, also high in sugar.
Portion Control. Now that you are choosing cleaner and healthier foods, eat them in smaller healthier portions. Portion control can greatly reduce the the total number of calories you consume. Use a smaller plate and a smaller bowl to fool your brain into thinking the portions are not smaller.
Find Support. Spend time with some like-minded allies and become a PCOS Warrior. Make friends with people who understand and support your need to make lifestyle changes and healthier food choices share experiences and discuss challenges.