PCOS Weight Loss Tips with Dr. Beverly Yates

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this discussion on PCOS Weight Loss and Exercise you’ll discover why exercise is just as important for weight loss as watching what you eat, especially for women with polycystic ovarian syndrome (PCOS). Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Exercise is just as important for weight loss as watching what you eat, especially for women with polycystic ovarian syndrome (PCOS). For many women, altering diet is not enough although combining specific diet choices and exercise will lead to sustained weight-loss benefits. Positive Physical Effects of Exercise Women with PCOS often struggle to keep their blood sugar balanced, which can impact weight loss. Exercise can be an important partner in keeping blood sugar under control. Exercise helps to keep blood sugar in the normal range and can also tame cravings for foods, including troublesome sugar and fat cravings. Fertility is also improved with regular exercise. In fact, the lack of exercise can interfere with fertility, making it harder to conceive and have a baby. A lack of exercise combined with poor blood sugar control can lead to weight gain, which also can decrease chances of conceiving. Good blood sugar balance, which is supported by regular exercise, can have positive effects on other PCOS symptoms, as well. Excessive hair growth becomes more manageable with better blood sugar control. Acne improves because of the improved blood circulation to your skin that exercise brings. Exercise Guidelines for PCOS Typical exercise guidelines state that those hoping to lose weight should work out 20 to 30 minutes at a time, three to four times a week. But that advice does not apply to PCOS weight loss. Instead, the most workable plan consists of cross-training throughout the week, for longer than 30 minutes each session. It is okay to take off one to two days in a week, as long as you are still active on those days (such as dancing or skating). While it’s not mandatory to work out in a gym seven days a week, you need to be moving and physically active every day. For the best chance of success, focus on the types of exercise you truly enjoy or can commit to doing on a regular basis. This will help you to build good habits to last a lifetime. Keep it fun, whether your exercise takes place at home, at a gym, at a pool, or outdoors. Weight lifting is a particularly helpful type of exercise, particularly resistance training. It is very helpful for controlling blood sugar and also promotes a healthy cholesterol profile. While some women with PCOS may fear that their increased testosterone will lead to bulky muscles, the truth is that it’s not likely to happen. Weight lifting will, however, lead to better muscle definition over time and make you physically stronger, which can make you feel more comfortable in your body. Added Effects of Exercise In addition to the physical benefits, exercise brings mental benefits. Women with PCOS can gain a feeling of power, instead of feeling like a victim to PCOS symptoms. That, in turn, leads to higher feelings of self-esteem, which lead to making better choices to support your well-being. You are less likely to fall into emotional traps that will cause you to sabotage your weight loss. You feel more focused and are more likely to avoid your triggers for overeating or for eating junk foods. Exercise helps build good personal habits and good choices day after day. Over time, exercise contributes to steady weight loss. Don’t be disappointed if you don’t lose all the weight in a short period of time. Have some patience and keep at it. You can do it. To learn more and to get a free report containing weight loss tips and secrets geared specifically for women with PCOS, visit PCOSWeightLossTips.com. To hear this interview just turn up your speakers and click on the triangular play button below. The audio is slightly over 12 minutes and you can pause it at any time… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post PCOS Weight Loss and Exercise… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this discussion on PCOS and Fat Loss you’ll discover which fats are okay to eat and which fats you should avoid… Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… In order to lose weight, women with PCOS (polycystic ovarian syndrome) need to know the truth about eating fats. Misconceptions about fats abound, so to have better success, it’s important to separate fact from fiction. Why Some Fats Are Good Not all fats are bad; and avoiding all fats means denying your body the good fats. While fat can be an obvious source of calories, overdoing it while cutting out fats is not as helpful as it seems. Actually, eating a moderate amount of healthy fats is a good idea and is more likely to help you shed unwanted pounds. Why? The hormone imbalance responsible for some of the health issues associated with PCOS — including weight gain, acne, cravings, and fertility issues — will respond well to eating healthy fats. In other words, eating healthy fats will influence your hormonal balance in a positive way. Healthy fats nourish the body, giving it important building blocks for not only improved hormonal balance but improved wellness. Which Fats to Avoid and Which Fats to Eat Women with PCOS have to focus on eating healthy fats while eliminating unhealthy fats. Otherwise, her body will be trapped in the hormone imbalances that cause problems for those with PCOS. Eliminate all trans-fats, all hydrogenated fats, hydrogenated vegetable oils, margarine, lard and fat back. If you are preparing your own food, read labels and be careful not to add these fats. These kinds of fats are a disaster for those with PCOS, because they can aggravate problems with hormone balance. They directly interfere with wellness. Check labels regularly, even with products you’ve bought for years, because formulations can change. Don’t make assumptions. Healthy fats that you should seek out include olive oil and palm oil (although you should read the label and make certain it is not in a hydrogenated form). Safflower oil is another good oil, as is coconut oil. Even though coconut oil has saturated fat, it’s good for you. Specifically, it helps with improving metabolism. Sesame oil is also a healthy choice. You might be surprised to learn that using a small amount of organic butter or organic ghee (clarified butter) is also okay. Ghee has nutrients that are good for your gut. Just limit your consumption to about 1 to 1 1/2 teaspoons of ghee or butter at a time. How Healthy Fats Can Help Some dieters believe that eliminating all fats is the best course for losing weight. However, especially for those with PCOS, you should instead focus on eating healthy oils. It is far healthier and more sustainable to lose weight by including healthy fats as part of your overall weight loss plan. Your body uses these fats to make hormones. They are also used to repair your nervous system, and to keep the digestive tract and your skin healthy. It’s not smart to eliminate these fats over a long period of time, especially when you have PCOS. By watching which fats you consume, along with a comprehensive diet plan for PCOS weight loss, you will see gradual results. Summary Don’t be afraid of eating fats, but stick to healthy fats. Eat them gently; don’t drown your food in oils. A small amount of healthy fat is good for your overall health, even if you have PCOS. Eating healthy fats will help improve your hormone balance, help you feel full and satisfied when you eat, and help to tame food cravings. Healthful fats are a part of a sustainable healthy eating program for PCOS wellness including PCOS weight loss. To learn more and to get a free report containing weight loss tips and secrets geared specifically for women with PCOS, visit PCOSWeightLossTips.com. To hear this interview just turn up your speakers and click on the triangular play button below. The audio is right at 21 minutes and you can pause it at any time… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post PCOS and Fat Loss… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this article you’ll discover how PCOS affects fertility and learn some tips on how to increase your chances for conception… Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Women with PCOS (polycystic ovarian syndrome) have more problems with fertility than other women do. While the imbalance in hormones associated with PCOS may play a role, the biggest fertility issue may be their excess weight. PCOS Fertility If you have PCOS and have poor blood sugar management or regulation, it will interfere with fertility. If your blood sugar is higher than it should be and is often outside the normal range, thanks to eating too many sugary foods and sugary drinks, your body will go into fat storage mode. This will both bump up your weight and mess up your fertility. You can identify when you’ve reached your personal tipping point, because your body’s response to sugar becomes abnormal, making the insulin ineffective at getting energy to your body’s cells. This lack of energy can also result in decreased fertility. Ironically, being underweight can also throw off the body’s hormonal balance and cause fertility issues. Fortunately, if you regulate your blood sugar and lose PCOS weight, this should lead to improved chances with fertility success. For every 5 percent of excess body weight lost, you get real benefits, like lower blood pressure, improvements in cholesterol and increased fertility. If you want to have a baby, remember that the baby bump becomes much more likely if you lose the extra weight. Looking Pregnant While Having Fertility Issues A common symptom of PCOS is having a bloated belly, which can be mistaken for a baby bump. Naturally, this can be an extremely sensitive issue for women with PCOS who have a bloated belly but are also having fertility issues. Other common symptoms of PCOS include acne bumps and zits despite being an adult, and hirsutism, or excess body hair in areas women are not usually hairy (chin, upper lip, chest and elsewhere). Blood Sugar, Insulin Resistance and PCOS When the average blood sugar remains too high over a period of time, it causes problems with blood flow in small places in the body, like the tiny capillaries where blood flows. Those are the smallest blood vessels, where all the exchange of nutrients and waste happens. Chronic high blood sugar produces extra-large particles in the blood. These are made of sugars — like glucose and sucrose — bonded to proteins. These large particles can then slow the blood through the capillaries, which can make it harder to conceive a child. This is similar to what can happen for Type 2 diabetics. This is also why Type 2 diabetics go blind or experience gangrene if it’s not well-regulated. Therefore, it’s important to keep blood sugar in a healthy range and avoid blood sugar spikes to increase fertility in the face of PCOS weight loss issues. The Most Important Fact about PCOS Weight Issues and Fertility A woman’s body is highly sensitive to whether she has enough energy to sustain a pregnancy. If the body thinks your energy level is too low, you are unlikely to get pregnant and have a baby. However, even though fat results from eating extra calories, this sort of “stored energy” is not helpful for getting and staying pregnant. Once a woman becomes obese, her body is no longer efficient in using the excess body fat for energy, and it decreases her fertility. Therefore, balancing blood sugar is key to success with both losing weight and improving fertility. Having a body weight in a healthy range is important, along with a hormonal balance favorable to conception. If you achieve these goals, you are more likely to achieve that desired baby bump. For more tips and information on fertility, PCOS weight loss, blood sugar and related issues, visit PCOSWeightLossTips.com. To hear this interview just turn up your speakers and click on the triangular play button below. The audio is slightly over 16 minutes and you can pause it at any time… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out PCOSWeightLossTips.com. The post PCOS Fertility and Weight Loss… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this discussion you’ll discover some PCOS diet tips you can follow when you go out to eat at restaurants so that you don’t sabotage your weight loss goals… Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… If you’re losing weight, paying attention to what you eat is essential in restaurants, especially for those with PCOS (polycystic ovarian syndrome). Finding Out What’s in the Food While it’s tempting to indulge while eating out, doing so will backlash. To avoid unpleasant surprises, ask questions. You may think it’s impolite to ask questions about food preparation, but it’s the best way to know if added calories or fats are in your food. For example, if an appetizer comes with a sauce, find out what is in it. Some sauces are very high-calorie. If you have a problem with a specific food, ask if it’s in any dishes where it might normally appear, even if it’s not listed on the menu. Watch out for gravies, because they tend to contain flour, and refined flour is no good for those with PCOS. However, sauces based on grapefruit juice or lemon or lime may be OK, provided they’re not made with cornstarch, which can spike blood sugar. If you’re concerned about the possible ingredients in a sauce, ask for the dish to be served without it. If necessary, simply tell the waiter that you are allergic, which tends to make restaurants pay closer attention. Don’t make any assumptions: even steamed vegetables may be served with butter, so ask ahead of time. In addition, salads may have cheese, croutons or bacon bits, so stipulate that you do not want them. Just like it’s acceptable to ask questions about your food, don’t be afraid to send it back. Remember that the restaurant is a business and exists to serve you and to meet your needs. Keep in mind what’s at stake: one problematic meal can lead to 2 or even 3 pounds of weight gain for women with PCOS. You are important enough to be insistent on having your food prepared the way you need. If you have trouble making these requests for yourself, imagine you’re asking on behalf of a loved one. Portion Control Typically, American restaurant portions are enormous. To make sure you eat the right amounts, follow these simple guidelines. For proteins like meat or fish, the right amount is about the size of your palm. The vegetable portion can be the size of the surface area of both hands. Make sure your fiber is about three times as much as your protein. Look especially for dark leafy greens, and leave the grains off. Avoid anything with flour, as well as processed foods. At dinner parties, where a host or hostess might fill your plate for you, decline anything that doesn’t fit with what you should be eating. You can avoid awkward situations by talking to your host ahead of time about your requirements. If necessary, you can always point out that it’s a doctor or nutritionist’s orders. Making your needs clear in a warm, friendly way should prevent any hurt feelings. Or, you can just let them fill your plate and then monitor how much you actually eat, perhaps even asking them if you can take the rest home. It often helps to have a plan before you go to a party. For example, you can resolve to focus on the fresh veggies instead of, say, crackers. Or you can replace corn chips with cucumber slices. Remember that most dips are out, except for salsa, which tends to be a low-calorie, low-blood-sugar option. The exception, of course, would be fruit-based salsas like mango salsa. If shrimp is available, that’s a good way to fill up, since it’s a lower calorie option. You can bring your own salsa if you want to be sure there’s a viable dipping option. For more PCOS weight loss tips and secrets, visit PCOSWeightLossTips.com. There, you can sign up for the email list or get the Ultimate PCOS Weight Loss Herbs and Supplement Guide. To hear this interview just turn up your speakers and click on the triangular play button below. The audio is almost 23 minutes and you can pause it at any time… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post PCOS Diet Tips: Restaurant Foods to Eat and Avoid… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this discussion you’ll discover how to achieve PCOS weight loss success by managing your stress levels… Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Stress can be a silent player in the success or failure of PCOS (polycystic ovarian syndrome) weight loss. How Does Stress Affect Hormonal Imbalances? Stress magnifies the existing hormonal imbalances that make losing weight difficult for those with PCOS. In particular, stress magnifies the body’s already impaired response to eating carbohydrates, sugars, starches and grains; what is known as insulin resistance. Cortisol is a key stress response hormone, which increases cravings for certain foods and interferes with weight loss. Interestingly, there is no significant difference in how someone with PCOS responds to stress and the normal response. How Does Stress Affect Weight Loss? Weight loss success is greatly reduced by the body’s response to chronic stress. The resulting hormone imbalances make weight loss harder for anyone, especially women with PCOS. Stress makes it more likely that the body stores calories as fat instead of burning them to make energy. In addition, stress causes cravings for carbohydrates, sugar, sweets and grains. Because of the insulin resistance produced by stress, those carbohydrates and sweets get turned into fat more easily. It’s important not to confuse cravings with willpower issues. In stressful times, the body seeks quick energy sources, such as carbohydrates and sugars. Eating them gives your blood sugar a fast rocket ride up and then, shortly afterwards, you experience a sugar crash, leaving you tired, crabby and bloated. This cycle contributes to the belly bloat associated with PCOS and is one of the factors behind the weight gain associated with PCOS. Those who are experiencing the “happy stress” (eustress) associated with upcoming good events (such as weddings, graduations, or job promotions) will be happy to hear that, generally speaking, this kind of stress is not harmful. The other kind of stress, negative stress or upset stress, has a negative impact because it increases anxiety and depression. For some people — with or without PCOS — this sort of stress can disrupt the hormonal system enough to cause them to gain weight even without overeating. Techniques for Dealing with Stress Remember: stress is an unavoidable part of life, but we can control our responses. For example, we can choose unhealthy coping strategies, such as binging on food or turning to alcohol and drugs. Or we can choose healthy coping strategies which include but are not limited to: Exercise, which helps burn the chemicals released in response to stress. Relaxation, such as deep breathing or stretching, which help melt away stress. You can stretch virtually anywhere, even while standing in line. Massage is another great stress reliever. Look at what types of massage are available in your community and try different varieties to see which is the best fit for you. If you’re on a budget, look for a massage school offering massages, which tend to be less expensive. A warm bath, especially with Epsom salts or scented oil, can have a healing affect. Or, instead of a smoking break, take 10 to 15 minutes for a tea break. It may seem obvious, but sexual intimacy can release stress, provided it’s part of a healthy relationship. And of course, meditation helps to calm and focus the mind. Even three to five minutes of meditation can help. The most important point to remember is to create an active, realistic plan for dealing with stress in ways that are healthy and sustainable. Figure out what works for you, and remember to forgive yourself if you get off track. Just be kind to yourself and resume your coping strategies as soon as possible. Stress can also be minimized by using specific herbs and supplements, along with wise nutrition and diet choices, good sleep habits and other lifestyle elements. For more PCOS weight loss tips and secrets, visit PCOSWeightLossTips.com. There, you can sign up for the email list or get the Ultimate PCOS Weight Loss Herbs and Supplement Guide. To hear this interview just turn up your speakers and click on the triangular play button below. You can pause the audio at any time and it’s a little over 17 minutes… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post PCOS Weight Loss Success: Why Managing Stress is Critical… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this discussion you’ll discover how to lose weight with PCOS simply by changing the time of day you eat… Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… If you are a woman with PCOS (polycystic ovarian syndrome), you may experience trouble losing weight. Changing when you eat could make a positive difference. Why Skipping Breakfast is a Mistake Many people skip breakfast because they are not hungry. However, breakfast kick-starts your metabolism for the day. Skipping breakfast leaves your body without the fuel it needs for the day’s activities. To have success with PCOS weight loss, eat breakfast. If you have time pressure in the mornings, prepare your breakfast the night before. Timing Meals and How it Affects Weight Loss When you eat matters. For example, if you eat late in the day, you will probably not awaken feeling hungry and will therefore be more tempted to skip breakfast. You might think that if you are following basic weight loss rules that work for most folks (who don’t have PCOS), that you will have success regardless of when your calories are consumed. But consuming those calories late in the day will instead sabotage your efforts. Throughout the day your metabolism changes. By eating breakfast, you can give your metabolism a boost early in the day so that your body is more likely to burn the calories you consume. However, late in the day the body enters fat storage mode, so calories consumed later are more likely to turn into fat. In addition to increasing the chances of your calories being converted to fat, eating late in the day can increase your risk of the following illnesses and diseases: heartburn, Type 2 diabetes, heart attacks, sleep apnea and morbid obesity. Avoiding Late-Night Snacking To supercharge your weight-loss success, eat your final meal at least four hours before bedtime. Make sure your dinner is rich in fiber, because it’s filling and satisfying. Emphasize vegetables, like a salad or steamed vegetables, and eat them with a hearty protein. If you have hunger pangs between dinner and bed, try some hot or iced herbal tea: something fun, festive, but not packed with calories. Decaffeinated green tea is a good choice, because green tea helps with appetite control. Mint tea is rich in flavor and a good choice too. Don’t give in to the urge to have chips or other carbohydrates, which are likely to be converted directly into fat late in the day. What Are Ideal Meal Times? Eat your breakfast within an hour of getting up to give yourself energy and reset your metabolism. If necessary, a small mid-morning snack is fine. Have lunch four to five hours later, about mid-day. Make this the most calorie dense meal of the day. Eat your dinner three hours to five hours before bedtime. This gives your digestive system time to process your meal and burn your food for energy rather than converting it to fat. If your schedule makes this timing difficult, work out a plan. It might mean taking your dinner with you so that you’re sure to be able to eat it on time. Write out a week’s worth of breakfast meal plans. Do any prep work the night before so all you need to do is put it together. What If You Slip Up? If you fall back into unhealthy habits, forgive yourself. Everyone makes mistakes. Then, choose to do better, to get back to the healthful habits that will deliver results. You are worth it. For more PCOS weight loss tips and secrets, visit PCOSWeightLossTips.com. There, you can sign up for the email list or get the Ultimate PCOS Weight Loss Herbs and Supplement Guide. To hear this interview just turn up your speakers and click on the triangular play button below. You can pause the audio at any time and it’s a little over 22 minutes… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post How to Lose Weight with PCOS: Why the Time of Day You Eat Matters… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this discussion you’ll discover how the lack of sleep can lead to PCOS weight gain and learn how to get a better night’s sleep… Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Having trouble losing weight? The problem may stem from sleep issues, especially for women with PCOS. How Poor Sleep Leads to Weight Gain Poor sleep is a problem especially for women, because men generally have fewer problems with sleep. Women are more likely to have problems with insomnia and typically have a harder time losing weight. Unless you straighten out your sleep problems, you will not see weight-loss success. The body needs sleep to repair itself. Without it, routine maintenance gets deferred. This impacts digestion, joint pain, muscle aches, mental fatigue, mood and short-term memory. Women, whether or not they have PCOS, have sleep issues for various reasons: stress, menstrual cycles, or irregular sleep cycles. Some women struggle for hours before they can fall asleep. For PCOS sufferers, they may have trouble getting to sleep and also, if they wake up, getting back to sleep. Typically, those who only have trouble getting to sleep see more modest weight gain, while those who wake up multiple times, and have trouble getting back to sleep, have more severe weight gain. Many women report that the later they stay up, the more they crave foods, especially sweets. That sort of carb binging, especially after 10 p.m., turbocharges weight gain. How Poor Sleep Causes Food Cravings Staying up late leads to cravings for starchy foods, because your metabolism starts to send messages that it’s time to eat again. In the late-night hours, our bodies crave starchy foods because they contain carbohydrates, which are a fast source of energy and boost blood sugar fast. Those who eat calories late in the day, especially women with PCOS, will discover those calories are stored as fat, because they’re simply not being burned off with activity. At night, when your body expects to be resting, your metabolism is at its most inefficient. The good news is that if you go to sleep at a regular time and get eight hours of sleep, these cravings usually disappear. Remember this the next time you consider staying up to get “one more thing done.” Go to bed on time. Your health and weight-loss success depend on it. How Sleep Problems Affect Your Metabolism Every time you get a good night’s sleep, your body resets. You feel energized and ready to take on the world. When you get a lousy night’s sleep, your metabolism is sluggish. Gradually, especially for those with PCOS, your body becomes more efficient at storing calories as fat rather than burning calories for fuel. Those with erratic bedtimes confuse their internal clock, which leads to a slower metabolism. The body no longer knows when to expect to be active and to need to burn calories, so it settles on a slower metabolism, which leads to weight gain. So if you are doing everything else right and your sleep is a disaster, it will sabotage your weight loss. How Fast the Effects of Better Sleep Habits Start to Show Typically, once better sleep habits are established, the weight gain stops. Then, after three to four weeks of going to sleep at a regular time and getting a full rest every night, you’ll see your late-night cravings disappearing. Finally, most women will see their weight slowly start to go down. While it’s natural to want weight loss to be quick, it’s important to remember that you didn’t put the weight on overnight, and it isn’t reasonable to expect it to melt away immediately. Instead, have patience, put together the right foundations — such as incorporating regular exercise and eating the majority of calories earlier in the day — and then you should see a reliable pattern of weight loss. For more on how sleep affects PCOS in depth, including supplements that may help, check out The Ultimate PCOS Weight Loss Herbs and Supplements Guide, at www.PCOSWeightLossTips.com. To hear this interview just turn up your speakers and click on the triangular play button below. You can pause the audio at any time and it’s a little over 20 minutes… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post PCOS Weight Loss Tips: Poor Sleep is the Enemy of Weight Loss… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss. In a rush? Click here to download or listen to the interview right now. In this discussion on how to lose PCOS Weight, you’ll discover how blood sugar impacts health and why maintaining even blood sugar is the key to losing weight. Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Not all women with PCOS (polycystic ovarian syndrome) have weight problems, but most — in fact, 60 percent — do. One underlying reason is uneven blood sugar, which can have far-reaching health effects. Blood Sugar, Weight Loss and Fertility Eating sugar causes a rise in blood sugar, which means extra energy. But that rise in blood sugar makes your body want to store the extra energy as fat. If you have PCOS, your body may be more efficient at storing fat than at burning blood sugar for energy. This doesn’t mean that those with PCOS can never have sugars, starches or carbohydrates, but it does mean they should be thoughtful about consuming sugar. Otherwise, the cycle is very difficult to break. This cycle can lead to continual weight gain, also resulting in a difficulty with fertility and the ability to have a baby. For women with PCOS, fertility problems are strongly tied to blood sugar problems. Keeping blood sugar as even as possible is the key to sustained weight loss for those with PCOS. Eating the Right Foods with PCOS If you have PCOS, you are going to have to become carb conscious. The reality is that PCOS will not let you get away with eating the same sugary junk that other people do. Women and girls with PCOS gain weight much more easily than others. Fortunately, you can do something about it. Sugar is a fast fuel that gives your blood sugar a fast rocket ride up, but after this rocket ride comes a sugar crash, leaving you tired, crabby, bloated and steadily fatter. If you have PCOS, you must keep your blood sugar as even as possible, meal after meal, day after day. Women with PCOS should eat lots of fiber, especially non-starchy vegetables. The best choices are kale, chard, spinach, collard greens, bok choy, and any vegetable with a low glycemic index, especially anything with 5 grams or fewer of carbohydrates per serving. Fiber-rich food should take up half your plate. A quarter should be a nutritious protein, such as fish, grass-fed beef or chicken. For meals, keep the total carbohydrates (including sugar) at 25-30 grams. For beverages and snacks, keep it at 10 g or less. Avoid artificial sweeteners, which may actually interfere with weight loss. Herbs and Supplements that Help Manage Blood Sugar In addition to keeping an eye on how much sugar and carbohydrates you consume, taking certain medications, herbs or supplements can help. One aid is the pharmaceutical drug called Metformin; however, its effectiveness can vary, as some do not tolerate it well. Others get good benefit from it. A helpful natural medicine is the herb fenugreek, which reduces sugar cravings. It’s been used for centuries in India and Asia as a flavoring and is available in a variety of forms: leaf, seed and powder. It’s found in health food stores, drug stores and ethnic supermarkets and has a pungent flavor and smell. Current research indicates fenugreek is helpful in improving blood sugar balance by slowing the absorption of sugars in the stomach and promoting insulin production. Insulin is a hormone that brings your blood sugar into the cell and makes it available for energy. When the insulin that your pancreas makes doesn’t work effectively, it is easy to gain weight and specifically to make more body fat, especially in the belly. This phenomenon is called insulin resistance. It also makes you feel sleepy and tired after eating too much food, especially foods high in sugar or other carbohydrates. PCOS Resources In addition to nutrition and supplements, good sleeping habits and other lifestyle changes can help. All these things combined can help a PCOS sufferer to better control her blood sugar and finally lose the weight. For more information, check out the guide, “The Ultimate PCOS Weight Loss Herbs and Supplements Guide,” which includes a Better Sleep Guide. To buy the guide, and to sign up for the email list, visit http://www.pcosweightlosstips.com. To hear this interview just turn up your speakers and click on the triangular play button below. You can pause the audio at any time and it’s right at 25 minutes… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post Lose PCOS Weight: Blood Sugar Blues… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this PCOS Weight discussion, you’ll discover what causes sugar cravings and how you can reduce those cravings and break the sugar cycle. Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Sugar cravings make it difficult to lose weight; especially for women with PCOS (polycystic ovarian syndrome). Eating sugar causes a rise in blood sugar which produces extra energy. However, the body stores the energy it doesn’t need as fat. This cycle is hard to break, which is why understanding the cycle is essential to losing weight.   PCOS and Cravings for Sugary Foods Women and girls with PCOS often have food cravings, especially for sugar. These cravings may be strongest in the late afternoon and evening. Once a person weighs more than she should, the body wants more and more sugar. In essence, sugar wants more sugar and extra body fat wants to make more body fat. Once you hit 20 or more pounds overweight, your body’s biochemistry shifts. Believe it or not, the extra fat starts to produce unfriendly chemicals that are toxic. These chemicals feed a cycle that drives food cravings, usually for sweets.   Stress and Its Effect on PCOS Weight Loss Like high blood pressure, stress is a silent factor in body changes. Stress can sabotage the best-laid plans for weight loss. If a woman or girl with PCOS is feeling particularly stressed out, she is far more likely to have severe sugar cravings. The changes in the body during stress are the culprit. Sugar is a fast source of energy and helps to immediately soothe and calm feelings of stress. Naturally, if you’re feeling stressed, your body craves sugar. It’s as if your body thinks you are running away from a bear or tiger and needs fuel now. The sugar you eat gives your blood sugar a fast rocket ride up; afterward comes the sugar crash, leaving you tired, crabby and bloated. This cycle has nothing to do with willpower or emotional strength. It is just how the body works.   Sweet Drinks and PCOS Weight Loss Fruit juice seems healthy, but even freshly-squeezed juice spikes blood sugar, in part because the juice has been separated from the fruit’s fiber. Instead, focus on eating fruits in their natural state, especially those with a low glycemic index (GI index). Blood-sugar-friendly fruits include the berry family, especially blueberries and strawberries, which are rich in fiber and nutrients, including antioxidants that slow aging and boost metabolism. Surprisingly, artificial sweeteners are more of a problem than a solution. When you use artificial sweeteners, the body senses sweetness and expects calories to follow. Since those artificially sweetened foods don’t contain such calories, the brain sends out signals to the body to eat more food in order to get the expected calories. This causes people to eat more than they otherwise would and, ironically, causes them to want even more sugar.   How to Reduce Cravings If you’re stuck in a cycle of sugar cravings, you are not trapped. Herbal supplements, along with knowledge about nutrition, diet choices and good sleep habits, can boost your chances for success. Look at labels, specifically for the carbohydrate content. Try to keep total carbs low so you don’t spike your blood sugar. Keep your meals at 25 to 30 grams of carbs or lower (including the “sugars” labeled as carbohydrates). Keep beverages and snacks at 10 grams of carbs or lower. In addition, eat plenty of fiber and non-starchy vegetables, like kale, chard or spinach, with foods that contain more than 5 grams of carbohydrates. This will help avoid spikes in blood sugar. To hear this interview just turn up your speakers and click on the triangular play button below. You can pause the audio at any time and it’s just slightly over 16 minutes… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com. The post PCOS Weight: Craving the Truth About Sugar… appeared first on PCOS Weight Loss.

By Dr. Beverly Yates, Founder PCOS Weight Loss In a rush? Click here to download or listen to the interview right now. In this PCOS Weight Loss discussion, you’ll discover PCOS Weight Loss Tips you can start using now. Click the play button above to watch the video on YouTube, or keep scrolling to read the full interview summary and either download or listen to the audio MP3 version… Worldwide, five to eight percent of women are currently suffering from Polycystic Ovarian Syndrome (PCOS), a hard-to-diagnose hormonal imbalance which causes an odd cluster of symptoms. Women with PCOS struggle with irregular menstrual cycles, overgrowth of hair, and many other uncomfortable issues. But most importantly, they experience difficulty with weight loss. 60 percent of women with PCOS have issues with their weight. PCOS sufferers might be practicing healthy habits, but they don’t see the results that non-PCOS sufferers would. Coupled with the social stigma of weight gain being equated with laziness, the difficulty of maintaining a healthy weight often causes emotional pain and frustration for PCOS sufferers. For women with PCOS, there are three critical elements to achieving weight loss: Keep blood sugar as even as possible. Giving your blood sugar a rocket ride by eating candy or other high-sugar snacks causes a surge of insulin to be produced, and ultimately, a hormonal imbalance. Get quality sleep. You spend one-third of your life sleeping. If you aren’t sleeping well, you’re not going to lose weight. Even though you might be eating well or exercising regularly, poor sleep will prevent these efforts from helping you to manage your weight. Utilize the benefits of herbs and supplements. Sugar cravings, a common side effect of weight gain, can be diminished through the use of specific herbs and supplements, such as bitter melon. Weight loss for women with PCOS is fundamentally about hormonal balance, which includes maintaining a stable blood sugar level. Through specific diet and lifestyle changes, along with the use of helpful natural supplements, hormones can be rebalanced and ease the symptoms that PCOS causes. Having a healthy weight is critical to managing PCOS. Many health parameters are tied to your weight, and as your weight goes up, so does the risk of other health problems. The good news is that even a 5 percent drop in body weight can make a difference. PCOS is a lifelong condition, but it can be managed. Women with PCOS need to know specifically what they can do that will be helpful for them. To hear this interview just turn up your speakers and click on the triangular play button below. You can pause the audio at any time and it’s just slightly over 18 minutes… And if you want to listen to this audio on the run, just click the link below to download the audio to your computer or smartphone. Download or Listen to This Audio Below PDF Summary Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, check out http://www.PCOSWeightLossTips.com. The post PCOS Weight Loss: The Big Picture appeared first on PCOS Weight Loss.