How to lose weight in polycystic ovary syndrome

Weight loss in patients with polycystic ovary syndrome can be achieved through adjusting diet, regular exercise, medication treatment, psychological regulation, and lifestyle interventions.

1. Adjust diet

Patients with polycystic ovary syndrome should control their carbohydrate intake and choose low glycemic index foods such as brown rice and oats. Increasing dietary fiber intake can help improve insulin resistance. It is recommended to consume more than 500 grams of vegetables per day, with priority given to dark vegetables such as broccoli and spinach. High quality protein sources can include fish, chicken breast, and soy products to reduce intake of saturated fatty acids. Avoid refined sugar and sugary drinks, and drink no less than 1500 milliliters of water throughout the day.

2. Regular Exercise

Doing 150 minutes of moderate intensity aerobic exercise such as brisk walking, swimming, or cycling per week can improve insulin sensitivity. Resistance training is conducted 2-3 times a week, with a focus on exercising large muscle groups to help increase basal metabolic rate. High intensity interval training can improve metabolic indicators in the short term, but the intensity needs to be adjusted according to individual physical condition. Warm up and stretch thoroughly before and after exercise to prevent sports injuries.

3. Medication therapy

Metformin can improve insulin resistance and should be used under the guidance of a doctor. Short acting oral contraceptives such as Daiying-35 can regulate menstrual cycles. Spironolactone helps improve hirsutism symptoms. Orlistat can assist in weight loss, but attention should be paid to gastrointestinal adverse reactions. For individuals with combined glucose metabolism abnormalities, GLP-1 receptor agonists such as liraglutide may have weight loss effects.

4. Psychological regulation

Cognitive behavioral therapy can improve emotional eating behavior. Stress management techniques such as mindfulness meditation can help reduce cortisol secretion. Establish reasonable weight goals and avoid excessive pursuit of rapid weight loss. Participating in patient mutual aid groups can provide social support. If necessary, seek professional psychological counseling to help deal with body image disorders.

5. Lifestyle Intervention

Ensuring 7-8 hours of high-quality sleep per night can regulate leptin levels. Reduce sedentary behavior by getting up and moving for 5 minutes every hour. Limit alcohol intake and avoid eating at night. Regularly monitor changes in weight and waist circumference. Maintaining a long-term stable sleep routine is crucial for sustaining weight loss effects.

Patients with polycystic ovary syndrome need to regularly monitor hormone levels and metabolic indicators during weight loss. It is recommended that monthly weight loss should not exceed 5% of baseline weight. Keeping a diet and exercise diary can help with self-management and avoid extreme dieting behaviors. When merging other metabolic abnormalities, timely medical attention should be sought to adjust the treatment plan. Traditional Chinese medicine conditioning should be carried out under the guidance of a traditional Chinese medicine practitioner, and can be supplemented with medicinal and edible materials such as hawthorn and lotus leaves. Pay attention to keeping the skin clean and prevent the aggravation of acne.