Being both under- and overweight has adverse effects on fertility and health. It is therefore very important that a healthy lifestyle is maintained throughout life. It is also important to achieve and maintain a healthy weight where possible. This includes preventing weight gain if in the healthy weight range, losing weight if overweight or maintaining this weight loss long-term. This is best achieved through a combined approach of healthy diet, physical activity and healthy behaviour strategies.

How do I lose weight?

Trying to lose weight may initially seem overwhelming. It is important that you find the right motivation for you and that you are ready to make changes to your lifestyle (see Behavioural changes). Weight loss is ultimately about having less energy going into your body than you expend (use up). You can lose weight by reducing the amount of energy you put into your body (through eating) and by increasing the amount of energy you use up (by exercising). Reducing incoming energy and increasing exercise in combination is important.

Lifestyle improvements and modest weight loss will not cure PCOS; but in the majority of cases they will improve underlying hormonal disturbances,  PCOS symptoms, fertility, health during pregnancy and the health of your child. Modest weight loss is also recommended for all men and women who are overweight for reducing long-term health risks such as cardiovascular disease and type 2 diabetes. In women with PCOS, modest weight loss will also reduce these risks.

Some women with PCOS may need medical therapy in addition to weight loss in order to see an improvement in ovulation, menstrual irregularity and fertility. However, it is still important to adopt healthy lifestyle strategies now, as these can have a positive impact on PCOS and on other aspects of your life. Adopting a healthy lifestyle and achieving modest weight loss can also prevent the need for medical therapy or improve the outcomes of such therapy. The table above shows that you do not need to lose a large amount of weight or get to your ‘ideal weight’ to improve your symptoms or fertility. If you are at your ideal weight, or just above, it is very important to prevent future weight gain.

Where do I start?

To begin with, it is important to focus on a realistic goal. Rather than trying to lose a large amount of weight, start by focusing on a weight loss of 5-10 kg and then maintain this loss, as it will give you significant health benefits. Once this is achieved, further weight loss goals may be set and aimed for gradually as needed.

Long-term weight maintenance

Although modest weight loss may be achieved in the short-term, many people find it very difficult to sustain weight loss, and regaining weight is a common problem. A range of factors can help you sustain weight loss. Adopting simple and sustainable changes to your diet and exercise patterns is likely to help you to keep the weight off long-term. This is also a healthier way to lose weight than following short-term crash or fad diets or having short-term unrealistic goals that can lead to rapid weight losses followed by rapid weight gains (‘yo-yo’ dieting). You may find it useful to:

• Talk to your health practitioner for advice on losing weight
• Talk to a dietitian or nutritionist for targeted advice that is individualised and relevant to your current diet and takes into account your past diet experiences
• Join a weight loss group or PCOS support group for moral support and ongoing structure

What diet and exercise approaches should non-overweight women with PCOS follow?

Not all women with PCOS are overweight. Lifestyle management is still important even if you are within your healthy weight range. It is easier to prevent weight gain than to lose weight, so focusing on a healthy lifestyle from a young age is very important for achieving a healthy weight and improving your overall health and wellbeing. Both the symptoms of PCOS and the prevalence of PCOS can also worsen with weight gain and preventing excess weight gain can therefore help control PCOS.Even when not actively trying to lose weight, adopting a healthy diet will also ensure that you are receiving a healthy intake of nutrients, vitamins and minerals and can reduce your long-term risk of disease such as type 2 diabetes and cardiovascular disease. Physical activity not only increases energy levels, but also assists in coping with stress, improves self esteem and can reduce anxiety and depression.

Further Resources

Physical Activity and PCOS

Fact sheets

 Physical Activity 93.97 Kb  

External links

Dietitians Association of Australia - www.daa.asn.au

Polycystic Ovarian Syndrome Association of Australia (POSAA) - www.posaa.asn.au

Content updated 26 August 2011