With PCOS, your body’s base metabolic rate is lower than average, says Sweeney. “Women who have PCOS need an average of 400 fewer calories a day than women who don’t have PCOS—and any excess calories go to fat storage,” she says. Awesome, right?
Strike back: A diet rich in foods that are low on the glycemic index, meaning they won’t spike your blood sugar and cause cravings shortly after you eat, is one of the best ways to combat the weight gain, says Sweeney. Plus, eating lots of anti-inflammatory foods, like leafy greens and healthy omega-3 fats, such as chia seeds, flax seeds, hemp seeds, walnuts, wild-caught salmon, and tuna, can help reduce inflammation caused by excess insulin, says Angela Grassi, R.D., a dietitian who works frequently with women with PCOS.
Exercising right before a meal can also help rev your metabolism and store more carbs as energy than fat, says Sweeney.
When you work your muscles, you train them to gobble up extra glucose in your body, says Maria Horstmann, a National Academy of Sports Medicine-certified trainer who specializes in women who have PCOS. That helps keep your insulin levels down and boosts fat-burning growth hormones, she says. She recommends working out for 90 minutes before or after a meal, focusing on interval training that utilizes short, intense bursts of energy.