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Overweight women with PCOS:

I am Aisha age is 21 years my weight is increasing day by day actually I have poly cystic ovaries problem now my weight is 69kgs and height is 5 feet 6 inches I am unmarried and worried I never did over eating.

Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects the menstrual cycle, fertility, appearance, heart and blood vessels of a woman. Women typically experience unexpected weight gain with or without over indulgence in food. On one side weight loss is difficult than usual and on the other excess weight can cause multiple problems. To overcome this situation it is important to follow a strict low fat and low calorie diet in combination with regular exercise. Aisha according to your height your weight should be approximately 62 kg, considering your present weight that is 69 kg you are about 7 kg overweight.

The main focus is to avoid any further weight gain and try to reduce the current weight gradually. Weight loss becomes a difficult process for some women without PCOS, so I can understand your situation where weight gain can even occur without faulty eating habits. But you will need enough patience to handle the situation and make your weight loss a successful task. When you lose weight (even 5% -10%) with the help of both diet and exercise you will experience multiple benefits like stabilized hormonal levels, regular periods, less acne, regular ovulatory cycles and reduced risk for heart disease and diabetes.

Although you don't overeat, eating right is the aim to reduce weight when you have PCOS. Women with PCOS often develop insulin resistance and because carbohydrates are linked with high insulin levels, typically a woman is advised to include foods with low glycemic index. Low glycemic index foods when included in the diet will prevent quick falls and rise in the blood glucose and insulin levels. However you need not avoid carbohydrates altogether, the focus should be on good or complex carbohydrates. Instead of choosing refined, processed carbohydrates and sugar choose healthy options like whole cereals, grains and its products, beans, and fresh fruits and vegetables. Besides carbohydrates you will also need to monitor your total calorie intake because consuming too much calories whether in the form of carbohydrates, proteins and fats can lead to weight gain. Make sure that you have some amounts of proteins and fats along with carbohydrates to avoid any spike in the insulin levels. Among fats also choose healthier options like vegetable oils instead of trans fats, saturated fats and hydrogenated fats. Regular aerobic exercise when done along with these diet modifications will help you achieve an average body weight. You can always control and reverse the symptoms of overweight  through regular PCOS diet and exercise schedules. Don't worry much as emotional stress can make the hormonal changes worst, you will definitely get married and live a happy life.

Submitted on January 16, 2014