Millions of women around the world suffer from polycystic ovary syndrome, or PCOS, which is caused by the ovaries producing excess androgens. PCOS includes hormonal imbalance, irregular menstruation and the development of small cysts on one or both ovaries.

More than 60 percent of women with this condition are overweight or obese, as PCOS increases the risk of weight gain and obesity, and obesity can cause and worsen PCOS symptoms. According to studies, even 5 percent weight loss can improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life in women with PCOS. Some ways you can lose weight include:

eat more fiber

Eating more fiber can help increase your chances of losing weight because it helps reduce calorie intake by suppressing appetite and slowing digestion.

According to experts, fiber keeps you satiated for longer periods of time while reducing the rate of glucose release into the bloodstream. Some high-fiber foods include pumpkin, spinach, asparagus, lettuce, brown rice, quinoa, sweet potatoes, beans, and almonds.

improve your sleep

People with PCOS are at higher risk of sleep conditions such as insomnia and sleep apnea, and these conditions become worse with obesity. Lack of sleep can hinder your weight loss efforts. Lack of sleep increases the activity of appetite hormones, such as ghrelin and cortisol, which causes you to eat more throughout the day.

manage stress

Stress is a big factor in weight gain, which means reducing stress levels can help you control your weight. Stress increases levels of cortisol, a hormone that your adrenal glands produce. Chronically high cortisol levels are associated with insulin resistance and weight gain.

Constant stress also increases your risk of gaining belly fat. To reduce stress, you can:

• yoga practice
• spending time in nature
• practicing meditation
• Spending more time doing things you enjoy

hydrate

Water has lots of benefits, as it helps regulate your body temperature and lubricate your joints. It also helps prevent you from feeling less hungry and overeating. Water supports metabolism, promotes digestion and fat burning, and contains no calories.

Drink more water instead of sugary beverages, which are high in calories and full of sugar with little or no nutrients.

enjoy carbs mindfully

It is recommended to reduce or limit carbohydrate intake if you have PCOS, as you are at a higher risk of developing insulin resistance. Carbohydrates worsen insulin resistance, promote inflammation and lead to weight gain, worsening PCOS symptoms.

This is especially true for refined carbohydrates or those with a high glycemic index such as sweeteners, juices, white bread, pasta, rice and processed grains.

Carbohydrates are the body’s preferred energy source, so you need to eliminate them completely from your diet. But you have to watch your intake, as reducing calorie intake can lead to weight gain and the risk of blood sugar spikes.

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