Fitness Q&A: PCOS? How to lose weight

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

I am 5.5 feet in height, 62 kg of weight, 35 inches in waist. I am suffering from Polycystic ovary syndrome from last one year. I am having very irregular menstrual cycle. I have been involved in physical relationships. I have heard that PCOD creates problems in conceiving in future. There are no medicines for this problem.
Please kindly help me about how to reduce my waist line & weight. Kindly suggest me the kind of diet and exercises which i should take up to get rid from this problem.
Kindly reply……

Hi, I suggest walking everyday for 1 hour; and do the following exercises for your abs and waist. Exercise is important because it improves health and burns calories. Always talk with your doctor before you start a physical activity program.

Also, decrease calorie intake through the day to lose weight. Eat low-fat, healthy meals, in small quantities at frequent intervals  (every 3 to 4 hours).

Drink plenty of water, 8 to 12 glasses per day. I suggest you read the diet book that I have written. The ‘Four Week Countdown Diet’ book will definitely give you results. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. All the very best!

Do this workout on alternate days.

1. Abdominal crunch
Lie on your back with your knees bent, and place your hands behind your head. Lift your shoulders off the floor and bend your lift legs and bend knees at 90-degree angle. Slowly, return to starting position.
Do 12 reps.

2. Waist twist
Lie on your back with your knees bent, and place your hands behind your head. Now place the right leg over the left. Lift your left shoulder and twist towards the right knee.
Do 12 reps and then repeat on the other side.

3. Abs and waist challenge
Lie on your back with your knees bent, and place your hands behind your head.
(a)Lift your shoulders off the floor, twist to the right and lower.
(b) Then twist to the left and lower.
Do 12 reps.

4. Waist bends
Stand tall with 500-ml water bottles (or dumbbells) in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12 counts on the right side and then on the left.

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