PCOS, or polycystic ovary syndrome, is a condition in which a woman's ovaries are covered with cysts. The cysts are benign, but can disrupt the menstrual cycle and may hamper fertility. According to the Children's Hospital of Boston's Center for Young Women's Health, females who have PCOS are more likely to be overweight due to a higher-than-normal level of insulin in the body. Insulin helps the body get rid of stored fat, but high levels can impede this action. Effective ways for a woman with PCOS to lose weight are similar to those of anyone and involve exercise and diet, but women with the condition must keep a closer eye on the glycemic index when they eat.
Eat Low on the Glycemic Index
Females who have PCOS often have higher-than-normal levels of insulin and may be at risk for developing diabetes. One way to reduce this risk and slim down at the same time is to choose foods that weigh in at the low end of the glycemic scale. The glycemic index has to do with how foods, mainly carbohydrates, turn into sugar and cause blood sugar levels to rise. Foods that are simple carbs--white sugars and flours are examples--are high glycemic index foods because they cause glucose levels to spike after eating. Foods that contain whole grains and fiber are lower on the glycemic scale and not only stabilize blood sugar levels, but also keep a person feeling fuller for longer, which can help reduce the amount of calories she eats and lead to weight loss.
Foods that are low on the glycemic index include fresh fruits with no added sugar, green vegetables, brown rice, whole wheat pastas and breads, sweet potatoes, carrots and sugar-free beverages.
Pump Up the Protein
Including protein in the diet along with healthy carb options can pave the way for weight loss in a woman with PCOS. According to the Children's Hospital in Boston, eating protein and carbs at the same time can slow the absorption of the carbohydrates into the body, which can keep insulin levels on the low end.
Lean proteins such as poultry, fish, beans, eggs and lean cuts of beef give a person energy and strength to keep going while striving to lose weight.
Exercise
Exercising, especially after eating, can be an effective way for people with PCOS to manage their weight, according to the Children's Hospital in Boston, because exercise helps insulin levels drop. Walking, swimming or participating in a sport in addition to following a low-glycemic index diet can help burn calories to take some excess weight off as well as regulate insulin levels. Aim for at least five workouts a week, for at least an hour.
Lose Weight with Metformin
If diet and exercise are not enough to help a woman with PCOS lose weight, turning to pharmaceutical means may be appropriate in some cases. Metformin is a drug used to regulate insulin levels in people who have diabetes, but findings reported in a December 2002 issue of the scholarly journal "Human Reproduction" suggest that PCOS sufferers could benefit from weight loss while taking the medication.
The drug decreases the amount of glucose, or sugar, that the intestines absorb and also increases the amount of glucose that is taken up by the body's muscles. The journal reports that PCOS patients in one study who took metformin showed up to a 2 percent decrease in body weight as a result of the medication.
The Merck Manual states that doses of metformin range from 500 to 2,000mg, taken on a varied schedule according to need, either daily or several times a week.
References
- "Human Reproduction"; Should patients with polycystic ovary syndrome be treated with metformin?; Laurel A.Stadtmauer et al.; December 2002.
- Natural Solutions for PCOS: Weight Loss for Women with PCOS
- Children's Hospital of Boston Center for Young Women's Health: PCOS Guide for Teens
- Medline Plus: Polycystic ovary disease
- Merck Manual: Metformin
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