How to Lose Weight with PCOS

If you have polycystic ovary syndrome (PCOS), lifestyle measures like changing your diet and starting an exercise routine may help you reach and maintain a moderate weight.

Polycystic ovary syndrome (PCOS) is a condition involving hormonal imbalances, irregular periods, and the development of small cysts on one or both ovaries.
Research suggests that even a 5%,weight loss can improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life in people with PCOS.

1. Reduce your carb intake
Decreasing your carbohydrate consumption may help manage PCOS due to its impact on insulin levels.

Insulin resistance occurs when your cells respond abnormally to the hormone insulin. Anywhere from 35–80% of people with PCOS experience this.

Insulin is necessary for blood sugar regulation and energy storage in your body. Research suggests that high levels of insulin are linked to increased body fat and weight gain in the general population and in people with PCOS.

2. Get plenty of fiber
As fiber helps you stay full after a meal, a high fiber diet may promote weight loss in people with PCOS.

In the United States, the dietary reference intake for fiber is 14 grams per 1,000 calories, or around 25 g per day for women. However, most Americans consume only about 15 g of fiber per day.

In a 2019 study, researchers linked higher fiber intake to lower insulin resistance, less total body fat, and less belly fat in people with PCOS.

3. Eat enough protein
Protein helps stabilize blood sugar and increases feelings of fullness after a meal.

It may also aid weight loss by reducing cravings, helping you burn more calories, and regulating hunger hormones.

In an older 2012 study, 57 people with PCOS consumed either a high protein diet consisting of more than 40% of calories from protein and 30% from fat or a standard diet consisting of less than 15% from protein and 30% from fat.

Individuals in the high protein group lost an average of 9.7 pounds (4.4 kilograms) after 6 months.

If you’re concerned you’re not getting enough protein, consider adding it to your meals or choosing high protein snacks. Healthy high protein foods include eggs, nuts, dairy, meat, and seafood.

4. Eat healthy fats
Having plenty of healthy fats in your diet may help you feel more satisfied after meals and tackle weight loss and other symptoms of PCOS.

Avocado, olive oil, coconut oil, and nut butter are some foods that contain healthy fats. Combining healthy fat with a protein source can further increase the filling effects of meals and snacks.

5. Eat fermented foods
Healthy gut bacteria may play a role in metabolism and weight maintenance.

Studies suggest that people with PCOS may have fewer healthy gut bacteria than those without this condition.

Emerging research also suggests that certain probiotic strains may have positive effects on weight loss.

6. Limit processed foods and added sugars
Another tip to lose weight with PCOS is to cut down on your intake of less nutritious foods.

Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity.

People with PCOS may process sugar differently than those without it. Research shows that women with PCOS experience larger spikes in blood sugar and insulin levels after consuming the same amount of sugar as women without this condition.

Experts recommend that people with PCOS limit their consumption of added sugars and refined carbs. This may help them manage symptoms and maintain a moderate body weight.

Foods high in added sugar and refined carbs include cakes, cookies, candy, and fast food.

7. Exercise regularly
Exercise is a well-known strategy for increasing weight loss.

The Centers for Disease Control and Prevention (CDC) recommends 30 minutes of moderate activity 5 days per week for a total of 150 minutes of moderate activity per week.

While people with PCOS lost less fat than those without this condition, the exercise regimen did result in loss of belly fat and improvements in insulin sensitivity.