How to Lose Weight With PCOS

Women with polycystic ovarian syndrome (PCOS) have a hormonal imbalance that can cause irregular menstrual cycles, acne, male-pattern hair growth and excess weight. Researchers don't know exactly what causes the condition, but insulin, a hormone produced by the pancreas, appears to play a role. Insulin is key to weight loss for PCOS. The cells of women with PCOS resist insulin and its attempt to move sugar from the blood stream into the cells for fuel. This causes two problems. First, excess sugar in the blood stream is converted into fat, primarily around the stomach. Second, the pancreas produces extra insulin to clear the blood of sugar and can cause the blood sugar to drop too low. Low blood sugar leads to sugar cravings because the brain thinks it doesn't have enough energy and asks for more.

Instructions

• 1

  Reduce refined carbohydrates, such as sugar, white flour, potatoes, pasta, sugar-sweetened drinks and white rice. These carbohydrates digest quickly and will cause blood sugar to spike. Choose whole grains instead, including brown rice and whole-wheat bread, because they take longer to digest and release their sugar more slowly.

• 2

  Eat proteins, like beans, lean meats or dairy products, with meals to, again, slow the release of sugar in your blood stream.

• 3

  Exercise daily. A 30-minute walk improves your body's use of insulin. In addition, expending energy will help with weight loss.

• 4

  Eat a 1/4 to 1/2 tsp. of cinnamon daily with meals. Research shows that cinnamon reduces sugar levels in the blood stream.

• 5

  Include plenty of fruits and vegetables in your diet. With the exception of starchy vegetables like corn and potatoes, vegetables have little impact on blood sugar, so eat freely. Also, stick to whole fruits, because processed fruits, such as orange juice and applesauce, digest quickly.