Struggling to lose weight despite dieting and exercising? PCOD might be to blame. You are not alone if your weight refuses to decrease despite intense exercise, cutting carbs and eating healthy. PCOD makes it challenging for many women with this condition to lose weight due to slow metabolism, hormonal imbalances, and insulin resistance. However, people don’t realise that intense exercise raises the stress hormone cortisol and makes PCOD worse. The solution is not extreme workouts but the right PCOD workouts that do not overstress the body. In this article, you can learn some highly impactful exercises at home that will help you reduce weight, improve energy and gain control of your health.
Strengthening exercises using light resistance or body weight are ideal for PCOD as they boost insulin sensitivity, aiding weight loss. Muscles burn more calories than fat, and adding strength exercises helps improve metabolism and weight management. Below are some exercises to add:
These exercises help retain lean muscles, essential for weight loss with PCOS. Complement them with protein intake after a workout for muscle retention and recovery. For building lean muscle, a good diet with the right mix of healthy fats, complex carbs and protein is needed for good results.
Walking is one of the most effective PCOD workouts. It reduces cortisol, burns calories and improves insulin sensitivity without straining the body. However, do brisk walking for 30 to 45 minutes or 6000 to 8000 steps daily to get the best results. Unlike other high-impact workouts, walking offers steady benefits without increasing stress hormones, making it a good choice for women with PCOD who have hormonal imbalances.
Yoga for PCOD is another at-home workout that reduces stress, improves posture and enhances flexibility. Studies say that yoga reduces androgens in women with PCOD, reduces inflammation and improves irregular menstrual cycles. Some yoga poses that help reduce PCOD symptoms are:
Women with PCOD suffer from chronic inflammation. Yoga and a balanced diet with enough protein can lower soreness and aid muscle recovery and the growth of lean muscles.
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It is excellent for women who can do more intense exercise, as it helps regulate insulin and fat burn. High-intensity interval training (HIIT) exercises are short bursts of high-intensity activity continued with a rest period. Some exercises to try are:
HIIT workouts improve metabolism and fat loss during exercise and rest. However, do not overdo it, as too much of this workout can increase cortisol and make weight loss harder for women with PCOD.
Rebound exercise is a highly effective, low-impact, at-home PCOD workout. It supports detoxification, boosts lymphatic drainage and burns fat. Bounce on a mini trampoline daily for about 15 to 20 minutes, engaging your core to activate the ab muscles. Rebounding exercise improves circulation, reduces stress and boosts metabolism without stressing the joints. It is a safer alternative to intense cardio exercises like treadmill or running.
A strong core improves metabolism and overall stability. It also reduces common PCOD symptoms like bloating. You should consume enough protein before this workout for muscle support, reducing muscle breakdown and sustaining energy. Try:
Dance is a fun exercise that burns calories at home. It improves heart health, reduces stress and makes exercise enjoyable. Follow a 30-minute freestyle dancing or Zumba routine. Dance workouts boost mood and aid in weight loss, making it easy to remain consistent with exercise.
A PCOD diet to lose weight should have certain foods, which include:
Fibre makes you feel full, so a diet with enough fibre is beneficial for women with PCOD. Also, high fibre intake reduces insulin resistance and body and belly fat. Fibre-rich foods to include are:
Protein stabilises blood sugar and makes you feel full after a meal. It aids in weight loss by managing hunger cravings, burning calories and reducing cravings. Lean protein sources include fish, tofu and chicken, which are fulfilling and highly nutritious.
Inflammation is a common symptom in women with PCOD and is associated with obesity. A diet rich in omega-3 foods like fatty fish, fruits, olive oil, vegetables and whole grains fights inflammation and aids in weight loss. Foods that help reduce inflammation include spinach, kale, tomatoes, salmon, sardines, almonds, walnuts, blueberries and strawberries.
An expensive gym or extreme workouts are not required to see results, as PCOD at-home exercises are beneficial if done with the right approach and consistency. Whether it is HIIT, walking, yoga or dance, staying active lowers stress. However, staying committed is essential to your exercise routine. Take control of your health by starting the above PCOD exercises and seeing the results.
