Health and Nutrition

If you’re dealing with polycystic ovary syndrome (PCOS), making lifestyle changes such as tweaking your diet and getting into an exercise routine can really make a difference in reaching and maintaining a healthy weight.

PCOS involves a mix of hormonal imbalances, irregular periods, and the growth of small cysts on one or both ovaries.

Studies show that even shedding just 5% of your body weight can work wonders: it can help improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life for people with PCOS.

Here are 12 solid tips to help you on your weight loss journey with PCOS:

  1. Cut Down on Carbs: Lowering your carb intake can help manage PCOS by keeping insulin levels in check.
  2. Fiber Up: Getting enough fiber can help you feel full after meals, which can aid weight loss. Most of us don’t get enough fiber, so aim for around 25 grams per day.
  3. Pile on the Protein: Protein can help stabilise blood sugar levels and keep you feeling satisfied. Think eggs, nuts, dairy, meat, and seafood.
  4. Embrace Healthy Fats: Healthy fats like avocado, olive oil, and nut butter can help you feel fuller for longer and support weight loss.
  5. Include Fermented Foods: These can help promote a healthy gut, which may in turn support metabolism and weight maintenance. Think yogurt, kefir, and sauerkraut.
  6. Watch the Processed Foods and Sugars: Cutting back on processed foods and added sugars can help control blood sugar levels and reduce the risk of insulin resistance, which is linked to obesity.
  7. Get Moving: Regular exercise is a tried-and-tested way to lose weight. Aim for at least 30 minutes of moderate activity 5 days a week.
  8. Prioritize Sleep: Getting enough shut-eye is crucial for overall health. Lack of sleep can mess with hunger hormones and increase the risk of weight gain.
  9. Stress Less: Chronic stress can contribute to weight gain, so finding ways to manage stress levels is key. Try relaxation techniques like deep breathing or meditation.
  10. Know Your PCOS Belly: PCOS belly can look different from typical weight gain, often appearing as a protruding stomach.
  11. Avoid Problematic Foods: Steering clear of processed foods and those high in sugar can be beneficial for managing PCOS symptoms.
  12. Take a Holistic Approach: Remember, it’s not just about what you eat. Lifestyle factors like exercise, sleep, and stress management are all important pieces of the weight loss puzzle.

In a nutshell, losing weight with PCOS can be challenging, but with the right approach, it’s absolutely possible. So if you’re struggling, give these tips a try and see what works best for you.

Charlotte Cremers
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