9 ways to lose weight with PCOS

Protein is an essential nutrient that helps to manage digestion, and metabolism and plays an important role in balancing your hormones, including estrogen, testosterone and insulin. Eating protein-rich foods can help stabilise blood sugar levels and make you full longer. A study published in the Journal of Obesity and Metabolic Syndrome found that eating protein-rich foods helps to reduce cravings, burn more calories and regulate hunger hormones. You can add eggs, almonds, chicken, cottage cheese, yoghurt, milk, quinoa, pumpkin seeds and more to your diet. Image courtesy: Adobe Stock

Fibre is important if you want to lose weight, and can help those suffering from PCOS. Eating more soluble fibre can help promote gut health and overall fat loss, which can help suppress hunger pangs. You will eat in moderation and will feel for longer, which will help you lose weight. This nutrient also helps lower insulin resistance which helps slow digestion and reduce the effect of sugar. You can include pears, strawberries, avocados, oats, apples, raspberries, bananas, carrots, beets and more. Image courtesy: Adobe Stock

Eating processed and sugary foods can be problematic for people with polycystic ovarian syndrome (PCOS). It disrupts the function of insulin, the hormone responsible for regulatingblood sugar levels. You should avoid foods such as white bread, pasta, sugary snacks, processed meats, fried foods, cakes, candy and sweetened yoghurt, ice creams and sugary drinks. Image courtesy: Adobe Stock

Eating more fermented foods can benefit those with PCOS due to their positive impact on your gut health. Fermented foods including kimchi, sauerkraut, tempeh, miso and probiotic yoghurt are rich in properties that promote a healthy gut. A balanced gut helps to improve digestion, reduce systematic inflammation and enhance insulin sensitivity, all of this helps keep PCOS symptoms in check. Image courtesy: Adobe Stock

Eating too many carbs can impact on insulin levels and blood sugar levels. Insulin resistance, in which the cells of the body do not react to insulin as well as they should, playsa pivotal role in PCOS. When you eat too many carbs, it causes a spike in your blood sugar levels. Fast blood sugar increases from a diet heavy in refined carbs can make this problem worse by increasing insulin production and exacerbating insulin resistance. Cutting back on carbohydrates—especially refined carbohydrates like white bread and sugary snacks can help stabilize blood sugar levels and enhance insulin sensitivity. This dietary change may lessen the likelihood of developing type 2 diabetes and lessen PCOS symptoms including weight gain and irregular menstrual periods. Image courtesy: Adobe Stock

Eating healthy fat is good for women with PCOS. It is rich in omega-3 fatty acids found in fish and flaxseeds, which help balance hormones, which is crucial for those with PCOS. Healthy fats are also believed to improve insulin sensitivity, a common concern in PCOS patients. Healthy fats also promote satiety, which can assist in weight management, an important factor in alleviating PCOS symptoms. Some of the best foods rich in healthy fats include avocados, cheese, dark chocolate, whole eggs, fatty fish, nuts, chia seeds, extra virgin olive oil, full-fat yoghurt, and more. Image courtesy: Adobe Stock

Physical activity is very important for managing PCOS symptoms, including enhancing insulin sensitivity, regulating blood sugar levels, and losing weight. Improved insulin sensitivity can lead to better hormone balance, alleviating symptoms. Exercise aids in weight management, which is crucial since even modest weight loss can improve menstrual regularity and reduce the severity of PCOS symptoms. Image courtesy: Adobe Stock

Stress is a major risk factor when it comes to weight gain. It can increase the levels of cortisol, a hormone that your adrenal glands produce, which is linked to weight gain and insulin resistance. This means you have to reduce stress levels to manage your weight. Stress combined with PCOS can also lead you to gain belly fat, which can increase inflammation and lead to more stress, creating a never-ending cycle. Try including yoga in your routine, spending time in nature, doing exercises you love and practicing meditation. Image courtesy: Adobe Stock

Sleep disturbances are common in people with PCOS, including sleep apnea, insomnia, and excessive daytime sleepiness. When you do not get enough sleep, your hunger hormones cause you to eat more throughout the day, making you gain weight and worsening other symptoms of PCOS. A study published in the journal Obesity Research and Clinical Practice found that insufficient sleep can increase the risk of someone being overweight or obese. Image courtesy: Adobe Stock