PCOS Weight Loss Exercise Tips
My tummy has increased from 26 inches to 32 inches due to PCOS. Please suggest what gym exercises and home exercises to follow to make my tummy smaller.
Answer: In the case of polycystic ovary syndrome, belly fat is usually caused by some combination of hormone imbalances, incorrect diet, chronic stress and lack of sufficient exercise. So in order to lose abdominal fat, you will need to do more than just exercise.
Here are some quick diet tips.
Stop eating any food that contains added sweeteners, especially anything that contains things like "high fructose corn syrup". Fructose sweeteners in particular cause the liver to generate fat. Much of that fat will eventually show up as belly fat.
Eat at least five servings of vegetables every single day.
Eat more fish, and/or take cod liver oil or fish oil concentrate (in capsules).
These changes will get you started in the right direction regarding your diet.
Secondly, examine your life. Is it filled with stress? If you feel stressed out, you will need to find ways to deal with it and minimize it as best you can. When you're stressed out, your body produces stress hormones that directly contribute to increased abdominal fat.
And finally, there is exercise and physical activity. Your purpose is to become more physically fit and increase your metabolic rate so that you can do a better job of burning off the fat you already have.
You are not going to get rid of your belly fat by doing localized exercises such as sit-ups. There's nothing wrong with sit-ups; they make your abdominal muscles stronger, but don't do very much to get rid of the fat.
The other thing to be aware of is that you're only capable of gradually losing fat weight. So you will have to be very patient, and very persistent.
If you're overweight, you're probably not very physically fit or don't exercise on a consistent basis. So I would suggest that you have a goal of exercising with total consistency. In other words, learn to make it a habit.
You could start with walking. Do you walk briskly at least 30 minutes every single day? Just walking alone will make you lose some weight -- if you do it consistently.
Another beneficial exercise is rebounding. It is easy on the joints and you can do it indoors or while watching TV. You can vary the intensity. For example, you could run in place for 10 minutes, then bounce for 5 minutes, then do dance steps for 10 minutes, etc.
The most important thing is that you must do something that you can enjoy. If you don't enjoy it, you will eventually stop doing it. Find an exercise that you like to do.
Also find an exercise buddy. It's more fun to exercise with a friend.
The last tip is to get a personal trainer. A trainer can develop a customized plan to matches your abilities. A personal trainer is invaluable for keeping you motivated and on track. It's extremely important for another person to hold you accountable.
The most important thing for most people is not the specific type of exercise. It is just actually doing any exercise and being totally committed to it for the rest of your life.
Finally, be physically active. When shopping, park your car at the far end of the lot. In an office building, take the stairs instead of the elevator. If watching TV, move around. If you work in an office, get up at least once an hour and walk around. You get the idea. The more physical activity, the better!
Diet + exercise + stress management = better control over PCOS and a smaller waist. If you want more guidance in these areas, this e-book may be helpful to you.