PCOD Mein Weight Loss Kaise Karein: Yoga, Khaana aur Roz ki Aadatein

Latika · MA in Yoga, NET QualifiedUpdated 14 October 2026 · 5 min read

PCOD mein bahut si women kehti hain ki weight kam hi nahi hota, chahe kitni bhi koshish kar lein. Yeh aapki galti nahi hai. PCOD mein hormones aur insulin body ke weight sambhalne ke tareeke par asar daalte hain, isliye yahan crash diet se zyada roz ki chhoti, pakki aadatein kaam karti hain.

Yeh article jaankari ke liye hai, ilaaj nahi. PCOD ka treatment aapke gynaecologist ke saath chalta rahe. Dawai, diet ya supplements mein koi bhi bada badlav doctor se poochkar hi karein.

PCOD mein weight kam karna mushkil kyun lagta hai

• Bahut si PCOD wali women mein insulin theek se kaam nahi karta (insulin resistance). Isse meetha khaane ka mann zyada karta hai aur body fat jama karne lagti hai.
• Hormones ka balance bigadne se thakaan aur mood swings hote hain, aur thakaan mein exercise chhoot jaati hai.
• Stress aur kam neend bhookh badhate hain.
• Isliye do hafte ki sakht diet ke baad weight wapas aa jaata hai. Jo aadatein aap mahino tak nibha sakein, wahi kaam karti hain.

Achhi baat yeh hai ki doctor aksar kehte hain ki thoda sa weight kam hona bhi PCOD ke lakshanon aur periods mein madad kar sakta hai. Matlab aapko kisi ideal number tak pahunchne ki zaroorat nahi, bas sahi disha mein chalte rehna hai.

PCOD mein weight loss kaise karein: step by step

1. 1
   Doctor se shuruaat kareinApni reports, thyroid aur sugar test ke baare mein doctor se baat karein. Thyroid bhi ho toh thyroid mein yoga wala article padhein.
2. 2
   Hafte mein 5 din movementRoz 30 se 50 minute yoga, aur ho sake toh din mein 20 minute tez chalna. Regular rehna, ek din bahut zyada karne se zyada zaroori hai.
3. 3
   Har meal mein protein aur fibreDal, paneer, dahi, chana, ande ya sprouts, saath mein sabzi aur salad. Isse pet der tak bhara rehta hai aur meetha kam yaad aata hai.
4. 4
   Meetha aur packet wala khaana kamCold drink, mithai, biscuit aur maida dheere dheere kam karein. Ek saath sab band karne se cravings aur badhti hain.
5. 5
   Neend poori, roz ek time par7 se 8 ghante ki neend. Raat der tak phone se neend aur bhookh dono bigadte hain.
6. 6
   Stress ke liye roz 10 minuteAnulom Vilom, Bhramari ya Shavasana. Stress kam hone se binge eating kam hoti hai.

PCOD weight loss ke liye roz ka 30 minute yoga plan

1. 1
   Warm-up (5 minute)Gardan, kandhe, kamar aur ghutnon ki halki movement, taaki body garam ho jaaye.
2. 2
   Surya Namaskar (8 se 10 minute)Dheere dheere 4 se 8 rounds, saans ke saath. Shuruaat mein 2 rounds bhi kaafi hain. Steps ke liye Surya Namaskar ke 12 steps dekhein.
3. 3
   Malasana aur Baddha Konasana (3 minute)Hips aur pelvic area ke liye. Malasana mein ediyan zameen par na aayein toh unke neeche towel rakhein.
4. 4
   Setu Bandhasana aur Bhujangasana (4 minute)Pet ke neeche wale hisse, kamar aur hips ko taakat dete hain. Har asana mein 3 se 5 saans rukein.
5. 5
   Naukasana (2 minute)Core ke liye. Ghutne mod kar aasaan version se shuru karein, kamar mein dard ho toh chhod dein.
6. 6
   Anulom Vilom aur Bhramari (5 minute)Stress aur bechaini kam karne ke liye. Kapalbhati sirf doctor aur teacher ki haan ke baad, periods mein nahi.
7. 7
   Shavasana (3 minute)Aankhein band karke body ko poora aaram dein.

Khaane mein kya dhyan rakhein

• Plate ka aadha hissa sabzi aur salad, ek chauthai dal ya paneer jaisa protein, ek chauthai roti ya chawal.
• Maide ki jagah atta, bajra, jowar ya ragi.
• Chai mein cheeni dheere dheere kam karein.
• Bhookh lagne par fruit, bhuna chana ya mutthi bhar nuts.
• Din bhar paani peete rahein.
• Koi bhi strict diet ya supplement doctor ya dietitian ki salah se hi shuru karein.

Kin galtiyon se bachein

• Khaana chhodna ya bahut kam khaana. Isse body aur thak jaati hai aur baad mein zyada bhookh lagti hai.
• Sirf weighing machine dekhna. PCOD mein weight dheere badalta hai.
• Doosron se compare karna. Har body ka PCOD alag hota hai.
• Doctor se poochhe bina dawai band karna.

Progress kaise dekhein

Sirf weight mat dekhiye. Energy, neend, mood, meethe ki cravings, kapdon ki fitting aur periods ka pattern bhi note karein. Aksar yeh pehle badalte hain aur weight baad mein. Mahine mein ek baar apne doctor ke saath reports check karte rahein.

Asanas ki poori list ke liye PCOD mein yoga padhein. Akele roz practice nibhana mushkil lagta hai toh Yoga with Latu ka 12-week program dekhein: live Zoom class, max 12 women, aur Saturday ko PCOD / thyroid track. Start se pehle health form aur call hoti hai, taaki practice aapke hisaab se plan ho.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.