8 Tips for Losing Weight When You Have PCOS
Losing weight with Polycystic Ovary Syndrome (PCOS) can feel like an uphill battle. Between hormonal imbalances, insulin resistance, and inflammation, it’s more complex than following the general weight-loss advice of “eat less, workout more”. However, with the right strategies, sustainable weight loss is absolutely achievable for women with PCOS!
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal condition affecting 1 in 10 women of reproductive age. It's characterized by three main factors:
Irregular or missed periods.
Elevated androgen levels (male hormones) that can lead to symptoms like acne or excessive hair growth in places we don’t necessarily want excessive hair (like our face).
Polycystic ovaries, where the ovaries contain multiple small cysts or follicles that fail to release eggs regularly.
PCOS affects various systems in the body because of the hormonal imbalances it can cause, including metabolism and reproduction. While its exact cause is unknown, factors such as genetics, insulin resistance, and chronic inflammation are believed to play a role.
How to Know If You Have PCOS
Recognizing the symptoms of PCOS is the first step toward managing it effectively. Common signs include:
Irregular menstrual cycles: Periods that are infrequent, unpredictable, or absent.
Weight gain: Especially around the abdomen.
Hirsutism: Excess hair growth on areas like the face, chest, or back.
Acne or oily skin: Often severe and resistant to treatment.
Thinning hair: Hair loss or thinning, particularly on the scalp.
Difficulty getting pregnant: Due to irregular ovulation or lack of ovulation.
Of course, I always recommend to confirm a diagnosis with your healthcare professional as they can recommend blood tests to check hormone levels and an ultrasound to assess your ovaries. But if you have some or all of these symptoms, it is likely that there is a hormonal imbalance going on (PCOS or not).
Why Does PCOS Make It Harder to Lose Weight?
If you’ve been struggling to lose weight despite feeling like you’re “doing everything right,” PCOS may be the reason. Here’s why:
1. Insulin Resistance
Up to 70% of women with PCOS experience insulin resistance, where the body’s cells don’t respond properly to insulin. This can lead to elevated insulin levels, encouraging fat storage, particularly around the midsection.
2. Hormonal Imbalances
PCOS is marked by high levels of androgens (male hormones) like testosterone. Elevated androgens can lead to increased fat storage, reduced muscle mass, and an overall slower metabolism.
3. Chronic Inflammation
Low-grade inflammation is common in PCOS. It not only exacerbates symptoms but can also make weight loss more challenging by interfering with metabolic processes.
So, what are you supposed to do it? Here are 8 tips to lose weight if you have PCOS:
1. Observe Your Current Diet
The first step toward managing your weight with PCOS is understanding your current eating habits. Track your meals, snacks, and drinks over a few days using a food journal or an app. This practice helps you identify patterns such as:
Overeating processed or sugary foods.
Skipping meals, leading to intense hunger later or added stress on the body.
Eating too large of portions late in the day.
Once you identify these patterns, focus on making small, manageable changes rather than attempting a restrictive diet. Start by including more whole, nutrient-dense foods like vegetables, lean proteins, and healthy fats while reducing processed foods and added sugars. I always tell clients to think about what they can “add in” instead of what they should not eat at all. Abundance mindset over restriction when it comes to food!
2. Eat Enough Protein
Protein is the cornerstone of a PCOS-friendly diet. It helps stabilize blood sugar levels, promotes satiety, and supports lean muscle mass, all of which are essential for weight management.
Aim to include at least 20-30g of protein in every meal, equaling at least 80-90g of protein per day. A balanced plate that includes protein can help curb cravings and reduce overeating, setting you up for sustainable weight loss and feeling satisfied after meals so you’re no longer late night snacking.
3. Don’t Skip Out on Healthy Carbs & Fats
While low-carb diets are often recommended for PCOS, eliminating carbohydrates entirely isn’t necessary—and can even be counterproductive. The key is choosing complex carbohydrates that digest slowly and don’t spike your blood sugar. Examples include:
Sweet potatoes.
Quinoa.
Brown rice.
Legumes like chickpeas and lentils.
Healthy fats are equally important for hormone production and reducing inflammation. Include sources like:
Avocados.
Olive oil.
Nuts and seeds.
Fatty fish like salmon.
Pairing carbs with protein and fats can help you feel full longer and prevent blood sugar crashes.
4. Focus on Blood Sugar Regulation
Blood sugar imbalances are at the root of many PCOS symptoms, including weight gain. Regulating your blood sugar is one of the most effective ways to support weight loss. Here’s how:
1. Pair Macros at Every Meal
Combine protein, carbs, and fats to slow down digestion and reduce blood sugar spikes. For example, pair quinoa with grilled chicken and a side of roasted vegetables drizzled with olive oil. Or a piece of toast with eggs, avocado and cottage cheese.
2. Limit Sugary Foods
Reduce your intake of refined sugars and processed carbohydrates. Opt for naturally sweet options like fruits, sweet potatoes and dark chocolate (at least 80% cacao). And I highly recommend avoiding sugary drinks.
3. MOVE YOUR BODY
Taking a short 10-15 minute walk after meals can do wonders for your blood sugar. It’s been shown to reduce blood sugar spikes AND you’re getting more steps in!
5. Prioritize Movement You Enjoy
Exercise is a powerful tool for managing PCOS, but not all workouts are created equal. Finding activities you genuinely enjoy increases the likelihood you’ll stick with them. A combination of the following works best:
1. Strength Training
Building muscle improves insulin sensitivity and increases your resting metabolic rate, helping you burn more calories even at rest.
2. Low-Impact Cardio
Walking, swimming, or cycling are great options that improve cardiovascular health without adding unnecessary stress to your body.
3. Mind-Body Exercises
Yoga or Pilates are great for building strength, resilience and can reduce stress, which is crucial for balancing hormones in PCOS!
Remember, consistency is more important than intensity. Aim for at least 30 minutes of movement most days of the week.
6. Manage Stress
Chronic stress can wreak havoc on your hormones, increasing cortisol levels and exacerbating PCOS symptoms like weight gain. Incorporating stress-reducing practices into your routine is essential for success.
Ideas for Reducing Stress:
Meditation: Even 5-10 minutes a day can make a difference.
Deep Breathing: Practice slow, intentional breaths to calm your nervous system. Ideally when you wake up and before bed.
Journaling: Reflecting on your thoughts and feelings can help you gain clarity and reduce overwhelm.
Nature Walks: Spending time outdoors is a proven way to lower stress levels.
Managing stress not only supports weight loss but also improves your overall quality of life and happiness!
7. Get Enough Sleep
Sleep is often overlooked but plays a critical role in weight management. Poor sleep disrupts hunger hormones ghrelin and leptin, increasing cravings for sugary and high-calorie foods.
Tips for Better Sleep:
Establish a consistent bedtime and wake-up time.
Avoid screens and bright lights at least 30 minutes before bed.
Create a calming nighttime routine, such as reading or taking a warm bath.
Aim for 7-9 hours of quality sleep each night to optimize your body’s ability to lose weight and regulate hormones.
8. Consider Working with a Specialist
Navigating weight loss with PCOS can be overwhelming. Working with a health coach or dietitian who specializes in hormone health can help you create a personalized plan tailored to your unique needs and challenges.
A specialist can guide you in making sustainable lifestyle changes, addressing underlying hormonal imbalances, and staying motivated throughout your journey.
Losing weight with PCOS may require a different approach than the norm, but it’s absolutely possible with the right strategies (and as a PCOS girly myself, I totally get it). By observing your diet, prioritizing blood sugar regulation, and incorporating movement and stress management, you can achieve lasting results that go beyond the number on the scale.
If you’re ready to take your health to the next level and finally achieve your goals, my 6-month 1:1 coaching program Renew & Transform is here to help. Over six months, we’ll work together to develop a personalized plan that supports your weight-loss goals, boosts your energy, and balances your hormones. With weekly and bi-weekly calls, customized meal and workout plans, and ongoing support, this program is designed for sustainable success.