Gaining and losing weight is often determined by factors out of your control. If you’re female, then one of those factors could be polycystic ovary syndrome (PCOS). Weight gain is such a common effect of the condition that 80% of women in the USA with PCOS are reported to be overweight or obese.
It affects about 1 in every 10 women in the UK and more than half of these women don’t have symptoms. However, gaining weight, and increased difficulty of losing weight, are two of the most common issues.
The importance of weight management in PCOS
Managing weight is crucial for women with PCOS, because excess weight can exacerbate the symptoms of PCOS such as menstrual irregularities and infertility. It also increases the risk of developing type 2 diabetes, cardiovascular disease, and other metabolic disorders.
Studies have shown that even a modest weight loss of 5-10% can significantly improve insulin sensitivity and hormonal balance, reducing the severity of PCOS symptoms.
6 effective weight management strategies for women with PCOS
1. Reduce refined carbohydrate intake
Insulin resistance affects 70–80% of obese and 20–25% of lean women with PCOS. Consequently, experts recommend that those with PCOS should consume fewer added sugars and refined carbohydrates. Swapping refined carbs (like white bread, white rice and crisps) for low GI foods (like pasta, porridge, beans) is a great way of managing the body’s sensitivity to insulin.
2. Balanced diet
High-protein foods like meat, fish, and eggs, along with healthy fats from olive and coconut oil, boost metabolism, improve insulin sensitivity, and reduce overeating, aiding weight management and alleviating PCOS symptoms. As well as this, high-fibre foods such as whole grains, fruits, and vegetables enhance satiety and lower insulin resistance, which is essential for managing PCOS.
3. Regular exercise
Regular exercise helps manage weight, improve insulin sensitivity, and reduce symptoms. Studies show moderate to high-intensity workouts, including aerobic exercises and strength training, can significantly improve insulin sensitivity and help regulate menstrual cycles.
4. Stress management
Stress is strongly linked to weight and managing it can significantly improve symptoms of PCOS. Stress can exacerbate PCOS symptoms by increasing cortisol levels. Strategies such as getting outside, exercising regularly, and ensuring adequate sleep can help lower stress. Studies have shown that women with PCOS who manage their stress effectively experience better overall health and fewer PCOS-related issues such as weight gain.
5. Adequate sleep
Women with PCOS often experience sleep disturbances, including insomnia and sleep apnea, which can worsen metabolic and reproductive issues. Ensure you get 7-9 hours of sleep per night by maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and heavy meals before bed. A study found that addressing sleep disturbances can improve insulin resistance, reduce stress, and enhance overall health in women with PCOS.
6. Medical interventions
Sometimes lifestyle changes aren’t enough. Recent research showed that treatment with semaglutide significantly reduces body weight in almost 80% of obese PCOS patients who struggled to lose weight with lifestyle changes alone. After three months of weekly semaglutide injections, these patients saw an average weight loss of 7.6 kg and a mean BMI reduction of 3.1. Moreover, insulin resistance improved, with fasting glucose levels normalising in 80% of patients.
The numan take
Managing weight with PCOS can be challenging, but it’s achievable with the right approach. Focus on a balanced diet, regular exercise, stress management, and adequate sleep. If necessary, seek professional support.
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