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How Can I Manage Weight Gain Caused by PCOS?

You step on the scale, sigh, and wonder—Why does losing weight feel so much harder for me? Your clothes feel tighter, and no matter what you do, your weight just does not seem to stay in control. If you have Polycystic Ovary Syndrome (PCOS), you are probably familiar with this struggle. Unlike regular weight gain, PCOS-related weight gain is driven by hormonal imbalances, making it harder to manage.

PCOS is a common hormonal condition that affects 1 in 10 women of reproductive age. It occurs when the ovaries produce higher-than-normal levels of androgens (male hormones). This can lead to irregular periods, acne, excessive hair growth, and weight gain, especially around the abdomen.

However, maintaining weight with PCOS is not impossible. In this guide, we have shortlisted a few PCOS weight management tips that will help with your overall health.

How are PCOS and Weight Gain Related?

The connection between PCOS and weight gain lies in insulin resistance. Insulin is a hormone that helps convert sugar into energy. A resistance occurs when the body's cells do not respond to the insulin. Hence, the body starts producing more insulin to compensate for it. High insulin levels trigger fat storage, particularly around the abdomen, leading to weight gain.

But that is not all. PCOS also disrupts other hormones, such as ghrelin (the hunger hormone) and leptin (the fullness hormone), which can make you feel hungrier more often and less satisfied after meals. This imbalance can cause cravings, making it harder to maintain a healthy diet.

How to Treat Weight Gain from PCOS?

Maintaining a healthy weight with PCOS is not about following a strict diet that is hard to sustain or leads to constant setbacks. Instead, you need a well-balanced approach and simple lifestyle modifications that improve insulin sensitivity, support metabolism, and regulate hormones. Here's what can help:

1. Make Protein the Centre of Every Meal:

Protein is essential for managing hunger, stabilising blood sugar, and preserving muscle mass. It reduces cravings by keeping you full for longer, preventing sudden spikes in blood sugar that lead to fat storage.

Healthy sources of protein are:

  • Lean meats – Chicken, turkey, and fish
  • Plant-based options – Lentils, chickpeas, tofu, and quinoa
  • Dairy and eggs – Greek yoghurt, paneer, and boiled eggs
  • Nuts and seeds – Almonds, walnuts, flaxseeds, and chia seeds

Include 0.75 to 0.80 grams of protein per kilogram of body weight daily to meet your protein goals.

2. Increase Fibre Intake:

Fibre helps in digestion, gut health, and blood sugar control. It slows down the absorption of sugar, prevents insulin spikes and keeps cravings in check.

Fibre-rich foods you can add to your diet:

  • Vegetables – Spinach, broccoli, carrots, and bell peppers
  • Fruits – Apples, pears, berries, and oranges
  • Whole grains – Oats, quinoa, brown rice, and whole wheat
  • Legumes – Lentils, kidney beans, and chickpeas

Aim for 25-30 grams of fibre daily to improve digestion and keep blood sugar levels steady.

3. Stay Hydrated:

Drinking enough water reduces bloating, supports metabolism, and prevents unnecessary snacking. Drink at least 2-3 litres of water daily. You can also include herbal teas such as hormone-balancing brews or detox water to break the monotonous activity and also enjoy the added benefits.

 

4. Limit Carbs and Processed Foods:

PCOS makes the body more sensitive to refined carbs, causing blood sugar spikes and increased fat storage. Switching to complex carbs helps control insulin levels and supports weight loss.

Instead of white bread, pasta, and sugary snacks, opt for:

  • Whole grains – Quinoa, oats, brown rice
  • Vegetables – Leafy greens, bell peppers, cauliflower
  • Legumes – Lentils, chickpeas, black beans

5. Exercise Regularly:

Staying active boosts metabolism, improves insulin sensitivity, and supports fat loss. A balanced mix of strength training, cardio, and yoga works best for PCOS weight management.

Strength training helps build muscle and burn fat, while cardio exercises like walking, running, or cycling improve heart health and aid weight loss.

Yoga releases tension and improves the flexibility of the body. If you have a busy schedule, try working out for at least 30 minutes on most days of the week.

6. Manage Stress Levels:

Chronic stress raises cortisol levels, which can lead to weight gain. Activities like meditation, deep breathing, and spending time outdoors can help manage stress and balance hormones.

7. Get Quality Sleep:

Poor sleep affects hunger hormones and insulin sensitivity, making weight gain more likely. Get around 7-9 hours of restful sleep to support overall health.

FAQ's

1. Can losing weight help manage PCOS symptoms?

Yes. Even a 5-10% weight loss can improve insulin sensitivity, regulate periods, and reduce symptoms like acne and excessive hair growth.

2. What is the best diet for PCOS weight management?

A high-protein, fibre-rich diet with healthy fats and low refined carbs works best. Focus on whole foods, lean proteins, and complex carbs to stabilise blood sugar.

3. Can PCOS weight gain be reversed?

Yes, with consistent lifestyle changes like balanced eating, exercise, stress management, and proper sleep, PCOS-related weight gain can be controlled.

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Spearmint leaf (Mentha Spicata), Stinging nettle leaf (Urtica Dioica), Lemon grass
(Cymbopogon citratus), Ginger root (Zingiber officinale), Peppermint (Mentha Piperita),
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Shatavari (Asparagus Racemosus), Ashwagandha (Withania Somnifera), Daruharidra
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