Amelia Grant

Polycystic ovary syndrome (PCOS) is a hormone-related condition that’s characterized by abnormally high amounts of testosterone (male hormone). Too high levels of this hormone lead to irregular periods/amenorrhea, excessive hair growth, and baldness. 

PCOS primarily affects a woman’s ovaries. These are the reproductive organs responsible for estrogen and progesterone production. Ovaries also produce a small amount of hormones called androgens. 

PCOS is often accompanied by weight gain. More than 80 percent of women with PCOS are overweight or have obesity. That’s because PCOS sufferers have too high levels of insulin - a hormone that helps your body convert sugar into energy. 

Having extra pounds can actually exacerbate the condition, making  it harder to manage the symptoms. Unmanaged PCOS can lead to infertility, type 2 diabetes, heart disease, and liver problems. 

So, it’s essential to maintain a healthy weight to prevent any complications. Here are some tips that can help women with PCOS effectively lose weight:

1. Eat anti-inflammatory foods

Inflammation might play a role in PCOS weight gain. Scientists have recently discovered that consuming foods that help lower inflammation can reduce PCOS symptoms and help women lose extra pounds. 

Consider adding more almonds, spinach, berries, avocado, peppers, mushrooms, kale, olive oil, tomatoes, walnuts, fruits, whole grains, fatty fish (salmon and sardines), and fresh juices to your diet. 

2. Get enough iodine 

Not getting enough iodine can slow down your metabolism, negatively affect your thyroid, and lead to PCOS-related problems with fertility. The National Institute of Health recommends getting 150 mcg of iodine daily. If you are not getting that, consider talking with your doctor about iodine supplementation. 

3. Get regular exercise 

PCOS, like many other conditions, responds positively to regular physical activity. Exercise can help you improve insulin resistance, especially when coupled with limited consumption of fast carbs. 

Weight loss in women with PCOS can improve ovulation, which can increase the chances of getting pregnant. 

4. Increase your fiber intake 

To alleviate the symptoms of polycystic ovary syndrome and lower insulin levels, try following a high-fiber diet. Foods rich in fiber can help fight insulin resistance by slowing down digestion and lowering the impact of sugar in the blood. Broccoli, Brussel sprouts, cauliflower, arugula, beans, red leaf lettuce, almonds, and sweet potatoes are the best sources of fiber. 

5. Eliminate certain foods from your diet 

Women with PCOS should avoid foods packed with refined carbs, as they tend to exacerbate insulin resistance and trigger inflammation. Cut back on processed foods and anything that has high sugar content. When reading food labels, be sure to look for various names of sugar, such as sucrose, fructose corn syrup, and dextrose. 

Muffins, white potatoes, white bread, white rice, sodas, sweets, pizza, breakfast pastries, pasta, and anything containing white flour are not your options. 

6. Get enough vitamin D

Many PCOS sufferers are actually deficient in vitamin D. According to multiple studies, treating vitamin D deficiency has been associated with lowered insulin resistance. Eggs, sardines, and wild-caught sockeye salmon are the best sources of vitamin D. You can also get plenty of this vitamin from sunlight. 

7. Consume more lean protein 

Protein can lower appetite and make you less likely to crave unhealthy snacks. Foods like chicken, tofu, and fish are high in lean protein, which can help you feel full longer. Eggs are also a great option for PCOS sufferers. In addition to being a good source of protein, they’re full of nutrients that can improve PCOS symptoms. Plus, the egg yolk contains omega-3 fatty acids, folate, iron, vitamins D, E, and A, choline, and thiamin.