Ladies, tired of battling the scale while living with PCOS? Say goodbye to frustration and hello to results! Our guide spills the beans on how to shed those extra pounds, all while unlocking a healthier, happier you.

If you want to know how to lose weight with PCOS  (Polycystic ovary syndrome), brace yourself for a startling truth: the battle against the bulge is tougher for you than most. 

But guess what? It’s time to flip the script.

How to lose weight with PCOS

In case you missed it – Do you know?

  • PCOS is a pretty common hormonal disorder estimated to affect anywhere from 6 to 18% of women in their baby-making years.
  • According to an article published in Obesity Facts, obesity is seen in around 30 to 70% of individuals dealing with PCOS, and it ramps up the risk of other health problems like messed-up glucose tolerance, type 2 diabetes, high blood pressure, and even infertility. So, yeah, obesity and PCOS together? Not a good combo.

By the end of this post, I promise you three game-changing things:

  1. You will discover the mystery behind those stubborn fat that just won’t budge. It’s time for that “aha” moment when you finally uncover the reasons why all your approaches for weight loss with PCOS have not moved the scale in the direction you hoped.
  1. You will learn ideal PCOS weight reduction methods that have proven to bring results. 

And the icing on the cake: 

  1. Because even our favorite heroes had help – you too can now leverage an all-natural yet science-backed weight loss solution for PCOS to fast-track your journey towards that dream body.

Buckle up and dive right in!

First things first:

The Connection Between PCOS and Weight Gain

With PCOS, it’s like a hormonal party gone wrong. It’s a match made in frustration town, and there are a few reasons why they go hand in hand.

Let’s break it down.

Insulin Resistance And Packing On The Pounds

Insulin resistance is a hallmark feature of PCOS and plays a significant role in weight gain and difficulties in losing weight. 


When the body becomes resistant to insulin, it fails to use glucose effectively for energy production, leading to elevated blood sugar levels. In response, the pancreas produces more insulin. And guess what that does? 

The body starts to store the extra blood sugar. First, it fills up the liver and muscles with some of that sweet stuff for future use as Glycogen. But here’s the kicker: once those storage spots are full to the brim, the body says, “Hey, let’s store this extra sugar as fat.” So, the fat starts piling up, and the numbers on the scale start going up too.

Plus, insulin resistance messes with your hunger and satiety signals, making you more prone to overeating and craving all those high-calorie treats.

An Overflow Of The Male Hormone Androgen

Additionally, the high levels of insulin (hyperinsulinemia) kickstart a production frenzy of male hormones known as androgens( WebMD).

And let me tell you, these androgens play quite a role in stirring up the most notable PCOS symptoms. We’re talking about unwanted body hair gatecrashing the party (Hirsutism), irregular menstrual cycles, weight gain around the abdomenal area, etc.

And if that wasn’t already a handful, there’s more to it…

Inflammation Likes To Join The Party

It’s all about that chronic low-grade inflammation for PCOS peeps. And guess what? It contributes to insulin resistance and weight gain. 

Understanding the link between PCOS and weight gain is key to finding effective ways to shed those pounds/kilos and improve your overall health.

In the next sections, we’ll dig into different techniques and interventions that can help you on your weight loss journey while dealing with PCOS.

PCOS Weight Reduction Methods

When it comes to women dealing with PCOS and the challenges of weight management, lifestyle changes are often the first step on the journey.

Diet And Lifestyle

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In the wise words of Ayurveda, they say, “Without a proper diet, medicine is futile. With a proper diet, medicine becomes unnecessary.” 

Translation: Your diet is everything. And food is medicine.

If you’re struggling to get the ball rolling, don’t sweat it. A certified nutritionist that specializes in PCOS is the MVP you need. They’ll hook you up with personalized changes to your diet, tailored just for you.

To effectively manage weight with PCOS, it is crucial to adopt a diet that supports hormonal balance and addresses specific needs. Here are some key considerations for designing a PCOS-friendly eating plan:

Focus On Macronutrients 

Yes to:

  • Complex carbohydrates, such as whole grains, legumes, and vegetables, provide sustained energy and prevent blood sugar spikes. 
  • Lean proteins – excellent examples include eggs, yogurt, soybean, edamame, legumes, nuts and seeds, fish and chicken. Proteins aid in muscle development, increase satiety, rev up your heat production, and help your body make the most of the calories you consume.

Here’s a golden rule to live by: 

Fewer carbs, sugars, and other food with high glycemic index.

The glycemic index (GI) is a way to measure how quickly carbohydrate-containing food can raise your blood sugar levels. It’s like a ranking system, with foods being assigned a GI value from 1-100 based on how they affect your blood sugar compared to a reference food, usually pure glucose.

Here’s the deal: Foods with a high glycemic index cause your blood sugar and consequently, insulin levels to spike quickly, while those with a low glycemic index have a slower impact – they don’t cause those spikes in blood sugar and can actually help combat insulin resistance and can even help shed that stubborn belly fat when you’re dealing with PCOS going by the findings of a recent research.

Eat More Fiber

A high-fiber diet can be a game-changer for weight loss in persons with PCOS. 


By addressing gut dysbiosis – an imbalance in the gut microbiota, the vast community of microorganisms residing in our digestive tract. In PCOS, this imbalance is often observed, leading to various health issues, including weight gain  and keeps those cravings in check, helps regulate your blood sugar levels, and reduces insulin resistance. Let us explain:

Fiber can be classified into two types: soluble fiber and insoluble fiber.

Soluble fiber is known for its ability to dissolve in water, forming a gel-like substance in the digestive tract. This gel helps slow down digestion, which can promote feelings of fullness and reduce overeating, ultimately aiding in weight management. Additionally, soluble fiber acts as a prebiotic, providing nourishment for beneficial gut bacteria. By feeding these beneficial bacteria, soluble fiber helps them thrive and multiply, thereby improving the overall balance of gut flora.

On the other hand…

Insoluble fiber, adds bulk to the stool, facilitating regular bowel movements and preventing constipation. By promoting regularity, insoluble fiber helps to eliminate waste and toxins from the body, supporting a healthy gut environment. 

Well, fiber fills you upSo, make sure to get plenty of fiber-packed foods like colorful vegetables, millets and wholegrains.

Steer Clear Of Those Inflammatory Foods

Chronic, low-grade inflammation triggers the release of cytokines which prompts polycystic ovaries to produce androgens which can interfere with the maturation of follicles in the ovaries, preventing them from developing and releasing an egg during ovulation. The result is irregular or absent menstrual cycles. So, cut back on foods like processed junk, sugary treats, and those unhealthy fats such as margarines, refined oils and hidden transfats.  Instead, focus on nourishing your body with whole, nutritious foods. Trust me, your body will thank you for ditching the inflammation-causing culprits!

Incorporate Fermented Foods Into Your Diet

Turns out, an “unhealthy microbiome” might be playing a major role in PCOS. Not only does it make PCOS symptoms worse, but it could also be involved in the condition developing itself. Cue fermented foods. They’re a secret weapon when it comes to keeping your gut healthy and happy. Yogurt, kefir, sprouts, kanji, panta bhat, idli, dosa made with traditional fermentation, sauerkraut, and kimchi are examples packed with probiotics – good bacteria that can work wonders for your digestive system. So, make it a habit to incorporate these delicious and tangy treats into your diet.

Calorie Control: Portion Police On Duty

Calculate your daily calorie needs based on your age, weight, height, and activity level. Aim to consume slightly fewer calories than your estimated needs to create a calorie deficit and promote weight loss.

Some portion control techniques to incorporate into your routine include:

  • Help keep your blood sugar levels low by starting your meal with protein and veggies before diving into the carbs.
  • Use smaller plates and bowls to visually trick your brain into perceiving larger portions.
  • Fill half of your plate with non-starchy vegetables like leafy greens, broccoli, and peppers.
  • Practice mindful eating by savoring each bite, chewing slowly, and listening to your body’s hunger and fullness cues.

Here’s a hot tip to consider: 

Consider Circardian Fasting

In Circardian fasting an individual can eat between 7 a.m. and 7 p.m and fast during the remaining 12 hours. This approach to fasting aligns with our natural circadian rhythm and offers potential health benefits. By fasting during the evening and overnight hours, you allow your body to undergo periods of rest and repair, supporting optimal metabolic function and promoting overall well-being. Research suggests that circadian fasting may help regulate blood sugar levels, improve insulin sensitivity, enhance digestion, and promote better sleep patterns. It is important to note that individual needs may vary, so feel free to reach out to an internationally certified nutritionist and get a personalized guidance on implementing circadian fasting safely and effectively.

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Exercise and Physical Activity

Exercise helps improve insulin sensitivity, which can combat insulin resistance – a common issue for people with PCOS. It also promotes weight loss and helps maintain healthy body weight. Plus, it’s a stress-buster and mood lifter, which can be extra helpful when dealing with PCOS-related challenges.

Let’s explore some effective PCOS weight-shredding exercises:

Engage in a combination of cardiovascular exercises and strength training to optimize weight loss and promote overall fitness. Cardiovascular exercises, such as brisk walking, cycling, swimming, or dancing, help burn calories and improve heart health. 

Don’t shy away from incorporating resistance exercises that have shown positive outcomes in women with PCOS in your workout regimen. Start with light weights or use your bodyweight then gradually increase the intensity as you gain strength and confidence. Focus on compound exercises that engage multiple muscle groups, such as squats, lunges, push-ups, and deadlifts, for maximum effectiveness.

NOTE: Aim for at least 150 minutes of moderate-intensity aerobic activity or “2 days of muscle strengthening activity” per week, as recommended by the CDC

What other exercise options do people with PCOS who wants to lose weight have?

  • Research has shown that yoga can have a positive impact on hypothalamo-pituitary-adrenal (HPA) axis function, lowering elevated cortisol levels seen in PCOS thus counteracting the harmful effects of stress, anxiety, and depression. This helps shaping and toning your body, specifically targeting those troublesome areas. Get this: it may help improve hip and tummy size for PCOS patients. How cool is that?
  • High-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by brief recovery periods. In addition to other exercise benefits, here are 2 other reasons why  it’s so awesome:
  1. Boosting insulin sensitivity: For women with PCOS dealing with insulin resistance, HIIT is a hero. It helps improve insulin sensitivity as proven by this randomized controlled study, making your body more efficient at using glucose and managing blood sugar levels.

  2. HIIT is a calorie-burning machine. The intense bursts of activity get your heart rate up and your metabolism fired up. It’s like an afterburn effect that keeps those calories sizzling long after your workout.

  3. Time-efficient: If you’re all about maximizing your time, HIIT is perfect for you. It’s a quick and intense workout that gets the job done in a shorter amount of time compared to traditional workouts. No excuses for not fitting in some exercise!

Crushing Fatigue And Still Getting Your Sweat On

Fatigue is a common symptom experienced by individuals with PCOS, making it essential to balance exercise with rest and recovery. Listen to your body and modify your workouts when needed. Opt for low-impact exercises like yoga on days when your energy levels are lower. Gradually increase intensity and duration as your energy levels improve, but remember to prioritize self-care and rest when necessary.

Zen Mode: Consider Stress Management A Priority

Stress can have a significant impact on weight management, particularly for individuals with PCOS. When you’re stressed, your body releases cortisol and ghrelin – two sneaky hormones that can contribute to weight gain and sabotage weight loss efforts by causing you to eat more.

So, managing stress becomes crucial.

Incorporate stress management techniques such as meditation, deep breathing exercises, yoga, or mindfulness practices into your daily routine. Find activities that help you relax and unwind, and prioritize self-care to reduce stress levels.

Make Sure You’re Getting Enough Quality Sleep

Know this: 

Compared to regular sleep duration, short sleep significantly (p < .001) increased the risk for central obesity by 12%” according to a study of 62121 adults aged 20-80 years published on Sleep in 2017.

Adequate sleep and proper melatonin secretion help improve insulin sensitivity and enhance weight loss efforts. To promote healthy melatonin secretion and quality sleep:

Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Limit screen time before bed and avoid consuming stimulating substances like caffeine close to bedtime.

Supplements Can Help

Keep in mind that while supplements can potentially support your efforts, it’s always wise to consult with a healthcare professional before adding them to your routine. Here are a few commonly discussed options:

  • Inositol: This supplement, specifically Myo-inositol, has shown promise in improving insulin sensitivity and hormonal balance in women with PCOS, which could contribute to weight management.
  • Chromium: Known for its role in carbohydrate metabolism, chromium picolinate enhance insulin function and helps regulate blood sugar levels which indirectly supports weight management efforts for persons with PCOS.
  • Berberine: Research on berberine’s effects on blood sugar control has shown promising results – compared to the efficacy of metformin. It has been found to improve insulin sensitivity, enhance glucose uptake by cells, and reduce glucose production in the liver. These mechanisms contribute to better blood sugar regulation and can be beneficial for individuals with PCOS.

Remember, supplements are not a magic solution, and their effectiveness can vary from person to person. It’s crucial to combine them with a healthy diet, regular exercise, and overall lifestyle changes for the best results. Don’t forget to discuss any supplements you’re considering with a healthcare professional who knows your medical history.

Monitoring Progress And Maintaining Weight Loss

Tracking and Crushing Goals

Tracking your progress and setting achievable goals are essential components of successful weight management with PCOS. By regularly weighing in, analyzing your progress, and keeping food and exercise journals, you can stay accountable and motivated on your journey. Let’s explore these strategies in more detail.

Weighing in and analyzing your sexy progress

Regularly weighing yourself can provide valuable insights into your weight loss journey. Choose a consistent day and time to weigh in, preferably in the morning before eating or drinking. Keep track of your weight in a journal or using a tracking app. However, it’s important to remember that weight alone doesn’t tell the whole story. Take into account other factors such as changes in body measurements, how your clothes fit, and improvements in overall fitness and well-being.

Planning your meals in advance 

When you plan your meals ahead of time, you can ensure that you have nutritious and balanced options readily available, which can help prevent impulsive and unhealthy food choices. Here are some tips to help you effectively plan your meals:

  • Create a Weekly Meal Plan: Set aside time each week to plan your meals. Consider your dietary needs, preferences, and any specific PCOS-related recommendations from your healthcare provider or registered dietitian. 
  • Prepare a Shopping List: Based on your meal plan, purchase the necessary items when you go grocery shopping, reducing the chances of impulse purchases of unhealthy foods.
  • Batch Cooking and Meal Prep: Dedicate some time on the weekends or a convenient day of the week to batch cook and prepare meals in advance and divide them into individual portions or containers for easy grab-and-go meals throughout the week. This way, you’ll have healthy options readily available, saving time and minimizing the temptation to opt for less nutritious choices.

Food and exercise journals 

Keeping a food and exercise journal can help you monitor your daily habits and identify areas for improvement. Record everything you eat and drink, including portion sizes, as well as the types and duration of exercises you engage in. This allows you to assess your calorie intake, macronutrient balance, and adherence to your exercise routine. Additionally, it can help you identify any patterns or triggers related to your eating habits and make necessary adjustments for optimal results.

Bye-Bye, Weight Regain! Keeping That Hard-Earned Success

Sustaining weight loss is a long-term commitment that requires a shift towards a healthy and balanced lifestyle. By adopting certain habits and strategies, you can minimize the risk of weight regain and maintain your hard-earned success. Let’s explore some effective approaches to weight maintenance.

To prevent weight regain, keep the following in mind:

  • Consistency is key: Maintain consistency in your dietary and exercise habits. Stick to a balanced eating plan and continue engaging in regular physical activity to support weight maintenance.
  • Lifelong learning: Educate yourself about nutrition, healthy cooking techniques, and portion control. Build a strong foundation of knowledge that will help you make informed choices and sustain a healthy lifestyle.
  • Stay active: Continue engaging in regular physical activity even after achieving your weight loss goals. Find activities you enjoy and make them a part of your daily routine. 
  • Prioritize self-care: Take care of your overall well-being by managing stress, getting enough sleep, and engaging in activities that bring you joy and relaxation. Nurture your mental and emotional health to maintain a positive mindset throughout your weight management journey.
  • Seek support: Surround yourself with a supportive network of friends, family, or fellow PCOS warriors who understand your journey. Consider joining support groups or seeking professional guidance from registered dietitians or therapists specializing in PCOS management.

Speaking of which…

Your Roadmap To PCOS Reversal (Risk-Free!)

Let’s talk about something real here:

A lot of women with PCOS keep doing their thing – they think, “Eh, it’s no biggie. It’ll sort itself out.” And hey, maybe it does for some lucky ones.

But here’s the thing they might not even realize. One day, their periods start acting all wonky or even disappear altogether. They notice some extra weight around the belly, more hair where they don’t want it (like on the chest, stomach, and back), and maybe even some hair loss or thinning up top. Still, they brush it off, hoping it’ll magically go away.

Then, out of nowhere, things take a nosedive. They start having trouble getting pregnant naturally. So, they explore options like IVF, desperate to conceive. But here’s where it gets really ugly. Their self-esteem takes a hit, and the once lively and bubbly lady ends up a shadow of herself

I won’t go any further, because trust me, it’s a gruesome story. 

But here’s the point I’m trying to make: 

Smart women know better. They understand the fear of going under the surgeon’s knife, and potentially wrecking the beautiful life they’ve built.

That fear, believe it or not, can be a powerful motivator. It is what pushes my clients to get their butts out of bed each day and stick to the customized plan we’ve made for them. 

So, listen up and take note: 

Don’t play around with PCOS. Take it seriously, get the right help, and put in the work to keep your life on track.

Get Professional Help From A Internationally Certified Nutritionist Who Specializes In Polycystic Ovary Syndrome (PCOS)

Stop waiting for miracles. Take control with our expert guidance and reclaim your body and confidence

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FAQ on “How To Lose Weight With PCOS”

Q1. What is PCOS?

A1. PCOS stands for Polycystic Ovary Syndrome, which is a hormonal disorder affecting women of reproductive age. It is characterized by enlarged ovaries containing multiple small cysts.

Q2. How does PCOS contribute to weight gain?

A2. PCOS can lead to weight gain due to hormonal imbalances, insulin resistance, and difficulties in regulating blood sugar levels. These factors make it easier for women with PCOS to gain weight and harder to lose it.

Q3. Is weight loss possible with PCOS?

A3. Yes, weight loss is possible with PCOS. Adopting a healthy lifestyle, including a balanced diet, regular exercise, and managing insulin levels, can help in achieving weight loss goals.

Q4. What are some recommended diet tips for PCOS weight loss?

A4. For PCOS weight loss, it’s beneficial to focus on a low glycemic index (GI) diet, which includes whole grains, lean proteins, fruits, and vegetables. Avoiding processed foods, sugary snacks, and refined carbohydrates can also be helpful.

Q5. Are there specific exercises for PCOS weight loss?

A5. Engaging in regular physical activity is essential for PCOS weight loss. Combining aerobic exercises, such as brisk walking or jogging, with strength training exercises can boost metabolism, improve insulin sensitivity, and aid in weight loss.

Q6. Can medication or supplements assist in PCOS weight loss?

A6. In some cases, healthcare professionals may prescribe medications such as  inositol and berberine to help manage insulin resistance and aid in weight loss. However, it’s important to consult with a healthcare provider before starting any medication or supplements.

Don’t let PCOS steal your joy. 

Our proven strategies will empower you to overcome challenges, boost your self-esteem, and keep your love life thriving. It’s time to live your best life!

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