Polycystic ovary syndrome (PCOS) affects pre-menopausal women and is characterized by a hormonal imbalance. Women with PCOS have ovaries that produce too many follicles each month and do not release an egg. Heredity is the major indicator of risk. Weight gain, impaired fertility, increased facial hair and depression are among the symptoms experienced by women with PCOS. Reducing your weight may help reduce symptoms of polycystic ovary syndrome and increase fertility, yet weight loss with PCOS can be a challenge.

Stay at a healthy weight. A healthy weight is one that is right for your body type and height and is based on your body mass index (BMI) and the size of your waist (waist circumference).

This is the weight at which you feel good about yourself, have energy for work and play, and can manage your PCOS symptoms.

• If your BMI is less than 18.5, you are in the underweight category. Talk to your doctor to find out if your weight is a symptom of a medical problem. A registered dietitian can help you learn about healthy eating.
• If your BMI is between 18.5 and 24.9, you are in the recommended weight range for your height. But your health may still be at risk if you are not getting regular physical activity and practicing healthy eating.
• If your BMI is 25 to 29.9, you are in the overweight category. This may or may not be unhealthy, depending on some other things, like your waist size and other health problems you may have.
• If your BMI is 30 or higher, you’re in the obese category. You may need to lose weight and change your eating and activity habits to get healthy and stay healthy.

If you are Asian, your recommended weight range may be lower. Talk to your doctor.

It’s important to remember that your BMI is only one measure of your health.

A person who is not at a “normal” weight according to BMI charts may be healthy if he or she has healthy eating habits and exercises regularly. People who are thin but don’t exercise or eat nutritious foods aren’t necessarily healthy just because they are thin.

If you need to lose weight, doing so will lower your risks for diabetes, high blood pressure (hypertension), and high cholesterol.

A modest weight loss can improve high androgen and high insulin levels and infertility. Weight loss of as little as 5% to 7% over 6 months can reduce androgen levels enough to restore ovulation and fertility in more than 75% of women who have PCOS.

Losing weight can be hard, but you can do it so do not get discouraged. The easiest way to start is by cutting calories and becoming more active.

A healthy diet and regular exercise may also help bring back regular ovulation in some, but not all, women with PCOS.

Weight Loss Steps                                                              

Consult With Your Doctor About Your Weight Loss With  PCOS: Ask for an overall assessment of your health and an estimate of the amount of weight you need to lose.

Approach Weight Loss As A Series Of Small Goals: This may make the process seem less overwhelming than contemplating a large weight-loss goal. Research shows that even a 5 to 10 percent reduction in body weight will pay off in a reduction of symptoms.

Learn About Creating A Balanced, Nutritious Diet: Research suggests that attention to the glycemic index and glycemic load are important to diet and PCOS. A strong correlation exists between polycystic ovary syndrome and increased insulin resistance.

Approach diet and PCOS as part of a lifestyle improvement rather than as an end in itself. The rewards will extend beyond weight loss and may include increased energy, reduction of depression, a possible increase in fertility and decrease in insulin resistance.

Incorporate Daily Exercise Into Your Routine:  Adding 30 to 60 minutes per day of vigorous exercise is a good goal and will help you increase your metabolism. This may add to your success in weight loss with PCOS. Increase exercise gradually, beginning with a low-impact exercise, such as walking.

Try various aerobic activities until you find an exercise you enjoy. You will be more likely to maintain an exercise routine that you find pleasurable.

Strength training should be a part of your program for weight loss with PCOS. A strong positive relationship has been shown between weight training and reduction of insulin resistance and other symptoms of polycystic ovary syndrome.

Seek Support From Others Who Are Living With PCOS: They will have experienced and overcome many of the frustrations you face.