While the majority of people with Polycystic ovary syndrome (PCOS) have excess weight, it is possible to have the condition and still have a Body Mass Index (BMI) within the normal range. This is known as “Lean PCOS,” and it can make it even harder to get a proper diagnosis.
One out of three people with PCOS do not struggle with their weight, but they still have the condition. Let’s explore what Lean PCOS means for your health, lifestyle, and fertility.
Lean PCOS vs. PCOS: What’s the Difference?
As a woman with “Lean PCOS,” I am one of the 1 out of 3 people with the condition who do not qualify as overweight. But just because I don’t struggle with my weight doesn’t mean I can ignore maintaining an active lifestyle and a healthy diet.
Those of us with Lean PCOS have simply gotten a little help from our genetics. We must acknowledge that the reasons for having excess weight with PCOS are deep-rooted, complex, and multifactorial, with a very strong genetic component.
Not everyone fits the stereotypical image we have of a PCOS patient: someone who is overweight, struggling with acne, and dealing with excess facial hair. Some PCOS patients may actually have very few outward symptoms but still struggle internally with related metabolic issues.
Weight Management & Insulin Resistance
One significant challenge the majority of people with PCOS encounter is Insulin resistance. This means that the cells are not responsive to the level of insulin being produced, so the pancreas is forced to produce more and more insulin in order to achieve the desired effect.
Insulin resistance is usually linked with obesity, but women of normal weight with PCOS also have a significantly increased risk of developing it. Researchers report that 20% to 25% of people with Lean PCOS (defined as having a BMI under 25) are insulin resistant.
Why is Insulin Resistance Bad?
Insulin is a hormone whose job is to store fat. This was an evolutionary adaptation that was helpful for people in prehistoric times when food was scarce. However, in our current environment where food is plentiful and highly processed, this adaptation becomes a massive problem because our body works hard to store fat, particularly in the abdomen.
- Abdominal fat contributes directly to insulin resistance by producing substances that decrease your body’s sensitivity to insulin.
- It distorts your satiety and hunger hormones, causing mixed signals so that you feel you can’t eat intuitively because you are always hungry.
- Note: Medications like Metformin or newer drugs like Ozempic can help reduce insulin resistance alongside a proper diet and exercise routine.
Be Aware of Your Risk Factors
When I was first diagnosed, I couldn’t process the enormity of the condition, so I just ignored it. But I soon realized that eating mindlessly without paying attention to my body’s response wasn’t worth it.
If you have PCOS (lean or not), it is vital to have regular check-ups with your doctor because you are still at a high risk for:
- High cholesterol (an accumulation of bad lipids in the bloodstream).
- Impaired glucose tolerance and Type 2 diabetes.
- Irregular ovulation, which may result in needing fertility assistance to conceive.
What is the Best Lean PCOS Diet?
After much experimentation, I began to learn which foods made my body feel good and which ones didn’t. Learning to pay attention to this is a massive (but necessary) shift that you need to make when you have PCOS.
- Prioritize ‘Slow’ Carbs: Focus on complex carbohydrates like brown rice, quinoa, and sweet potatoes.
- Incorporate Healthy Fats & Proteins: Ensure every meal is balanced with lean proteins and healthy fats to stabilize your blood sugar.
- Meal Prep: You have to experiment with which particular foods work for you and be proactive about meal planning, packing snacks, and making conscious choices to avoid sudden crashes.
What Exercise is Best for Lean PCOS?
The first thing to know is that physical activity, regardless of what form it takes, is the greatest insulin-sensitizing agent—even if it doesn’t result in weight loss!
I choose to run because it makes me feel physically empowered and increases my confidence. If running isn’t your thing, try swimming, join a group class, or just take a daily walk. Moving your body consistently is really what makes the difference.
Why is Stress Reduction Essential?
In addition to being physically beneficial, exercise also reduces stress, which is crucial because chronic stress increases inflammation and contributes to diseases like diabetes. For you, stress reduction might take the form of journaling, being outdoors, gardening, reading a good book, or listening to music. Just find what works for you!
Learning to Live with PCOS
While my current habits mean that my PCOS is “under control,” it does still affect me. It will always be a part of my life. But I choose to live with it, not be weighed down because of it.
None of us are perfectly disciplined 24/7. We are all human. If you’re feeling discouraged after a bad day, remember that tomorrow is a fresh start.
Also Read : How to Lose Weight in 7 Days? – Get All Options
