How to lose weight best with polycystic ovary

Polycystic ovary often causes hormone changes in women's body. For example, if androgens increase, hair grows more, the speed and process of muscle formation change, the absorption and consumption of body weight will change, and eventually obesity will occur. Treatment of PCOS has a lot to do with weight loss. Sometimes the disease improves after weight loss. So, what is the best way for patients with polycystic ovary to lose weight?

Here are some easy-to-implement suggestions for friends with polycystic ovary syndrome who need to lose weight:

1. Pay attention to the combination of coarse and fine staple foods, and do not eat refined white rice and noodles for every meal. Eat 1 to 2 meals of coarse grains and potatoes every day. You can cook rice, porridge, etc., or you can cook the coarse grains into finer pieces. For example, you can grind various beans into powder and make them into mixed-grain steamed buns, steamed corn bread, multi-grain noodles, multi-grain cakes, etc. The combination of coarse and fine food not only increases the supply of nutrients and provides a stronger sense of fullness, but also helps improve insulin sensitivity (many friends with polycystic ovary syndrome have insulin resistance problems).

2. There is enough vegetables. Generally, it is recommended to increase the intake of vegetables for weight loss and polycystic ovary syndrome. Normally, 300 to 500 grams of vegetables are recommended per day. Now it is even more important to eat enough, preferably one kilogram. It can be eaten raw or cooked, the key is to catch up with the quantity. Especially dark green vegetables should have a plate every day. Remember that fruits cannot replace vegetables. Fruits have a relatively high sugar content and are actually not as good as vegetables in terms of comprehensive nutritional and health value.

3. It is best to quit eating sweets. Whether for weight loss or dietary conditioning for polycystic ovary syndrome, a high-fiber, low-sugar diet is recommended. Sweets have poor satiety, high energy density, and low nutritional value, so they are not suitable for consumption.

4. Adjust the proportion of meat appropriately: fish, shrimp, poultry > red meat. According to statistics, most Chinese people eat more red meat than white meat such as fish, shrimp and poultry, and the amount of red meat easily exceeds the recommended amount, while the amount and frequency of white meat cannot keep up. At least during the polycystic period, it is recommended to reduce red meat intake. On the one hand, red meat often has a slightly higher proportion of saturated fat. On the other hand, eating too much red meat is not conducive to improving our hormone disorders and is not conducive to improving polycystic ovary syndrome.

5. It is recommended to eat soy beans. Soybeans refer to the common types such as soybeans, green beans, and black beans. It is not only nutritious, but also high in protein, dietary fiber, minerals, etc., making it suitable for weight loss. It also contains phytoestrogens, which can help improve the problem of low estrogen in PCOS, and corresponding soy products are also helpful. Stewed soybeans, soy milk, tofu, bean skin, natto, tofu pudding, etc. can be eaten in any way and can be eaten once a day.

6. Reduce mental stress, quit smoking, drink less alcohol and coffee. (If nothing better)

7. The order of eating can be moderately particular: vegetables first - meat/soybeans - staple food each time. If you follow these tips, you can eat a balanced diet while avoiding excess calories.

8. Exercise every day while you are full and well fed. Reducing sedentary behavior and doing moderate and regular aerobic exercise (such as brisk walking or jogging, at least 30 to 40 minutes per day, at least 5 times a week) are also effective methods.