Millions of women across the world battle polycystic ovary syndrome or PCOS, as the ovaries make more androgens than needed. PCOS involves hormonal imbalances, irregular periods, and the development of small cysts on one or both ovaries.

More than 60 per cent of women with the condition are overweight or obese, as PCOS increases the risk of weight gain and obesity, and obesity can cause and worsen PCOS symptoms. According to studies, even a 5 per cent weight loss can improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life in women with PCOS. A few ways you can reduce your weight include:

Eating more fibre can help increase the probability of losing weight as it helps you reduce calorie intake by suppressing appetite and slowing digestion.

According to experts, fibre keeps you fuller for longer while reducing the rate at which glucose is released into the bloodstream. A few high-fibre foods include pumpkins, spinach, asparagus, lettuce, brown rice, quinoa, sweet potatoes, beans, and almonds.

Those with PCOS are at a higher risk of sleep conditions like insomnia and sleep apnea and these conditions only worsen with obesity. Sleeplessness can hinder your effort to lose weight. Lack of sleep increases the activity of hormones that drive hunger, like ghrelin and cortisol, which cause you to eat more throughout the day.

Stress is a big factor in weight gain, which means that reducing stress levels can help you manage your weight. Stress increases levels of cortisol, a hormone that your adrenal glands produce. Chronically high cortisol levels are linked to insulin resistance and weight gain.

Chronic stress also increases your risk of gaining belly fat. To lower stress, you can:

• Practicing yoga
• Spending time in nature
• Practicing meditation
• Spending more time doing things you enjoy

Hydrate

Water has a lot of benefits, as it helps you regulate body temperature and lubricate joints. It also helps you feel less hungry and prevent overeating. Water supports metabolism, promotes digestion and fat burning, and has no calories.

Drink more water over sugary drinks, which are high in calories and packed with sugar with little or no nutrients.

Reducing or limiting your intake of carbohydrates is advisable if you have PCOS, as you are at a higher risk of developing insulin resistance. Carbohydrates worsen insulin resistance, promote inflammation, and lead to weight gain, worsening PCOS symptoms.

This is especially true for refined carbohydrates or those with a high glycemic index like sweeteners, juices, white bread, pasta, rice, and processed cereals.

Carbohydrates are the body's preferred energy source, so you have to completely eliminate them from your diet. But you need to be mindful of your intake, as it can cause weight loss by reducing calorie intake and the risk of a blood sugar spike.

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