Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It affects 1 in 10 women worldwide and is one of the leading causes of infertility.

Women with PCOS have an imbalanced hormone level that affects the ovaries’ ability to function correctly. It leads to the formation of cysts on the ovaries and can cause irregular menstrual cycles, weight gain, acne, and excessive body hair.

What causes PCOS?

The exact cause of PCOS is still unknown, but several factors contribute to its development. Genetics is said to be the leading cause of PCOS, and if a woman in your family has the condition, your risk factor increases significantly.

Other factors that contribute include:.

Insulin resistance
High levels of androgens, a male hormone present in women
Obesity
Low-grade inflammation

How does PCOS affect weight?

Women with PCOS have difficulty losing weight, and those who are overweight find it hard to shed the extra pounds. The hormonal imbalances caused by PCOS lead to the following:.

Insulin resistance, where the body has difficulty using insulin correctly. This leads to high blood sugar levels and the body storing more fat, especially around the belly
Excessive levels of androgens cause weight gain around the waistline
Women with PCOS experience hunger pangs more frequently, leading to overeating

Why is weight loss important for women with PCOS?

Weight loss is essential for women with PCOS for several reasons:.

It lowers insulin resistance and blood sugar levels
Reduces high levels of androgens
Helps regulate the menstrual cycle
Improves fertility
Reduces inflammation in the body
Decreases the risk of developing type 2 diabetes and heart disease

How to lose weight with PCOS?

Weight loss with PCOS requires dedication and patience. Here are some tips to help you lose weight:.

1. Exercise

Exercise is an important factor in weight loss. Regular exercise helps lower insulin resistance and improves metabolism. Incorporate moderate-intensity exercises like brisk walking, jogging, cycling or low-impact aerobics into your routine.

Aim for at least 150 minutes of exercise per week.

2. Strength training

Strength training helps build lean muscle mass which aids in burning calories. Incorporate weight lifting and resistance training into your routine. Aim for at least two sessions of strength training per week.

3. Diet

Your diet plays a significant role in weight loss. A low-carbohydrate, high-protein diet has shown to improve insulin resistance and help with weight loss. Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats.

Avoid processed and sugary foods.

4. Hydration

Drink plenty of water throughout the day to help flush out toxins and improve metabolism. Aim for at least eight glasses of water per day.

5. Sleep

A lack of sleep can lead to weight gain. Aim for at least seven hours of sleep per night. Create a sleep-conducive environment by keeping your bedroom dark, cool and quiet.

6. Stress management

Stress can lead to overeating and weight gain. Practice stress management techniques like meditation, yoga, or deep breathing exercises.

In conclusion

Weight loss is important for women with PCOS. Regular exercise, strength training, a healthy diet, hydration, adequate sleep, and stress management go a long way in helping women with PCOS manage their weight.