10 Tips for Losing Weight with PCOS

10 Tips for Losing Weight with PCOS
10 Tips for Losing Weight with PCOS

Polycystic means ‘many cysts,’ and it is a condition where cysts (small fluid-filled sacs) grow on the ovaries of some women. The cause of PCOS is still not fully understood, but it’s thought to be related to high insulin levels or elevated levels of male hormones called androgens. We will discuss 10 tips for losing weight with PCOS in this blog.

Normally, ovaries produce and release an egg each month for the menstrual cycle in women. However, the egg may not develop properly or be released in women with PCOS, which causes fertility issues.

Genetics also play a significant role. If your mom or aunt has symptoms of PCOS, there is a possibility you might have them too.

  • PCOS can make it hard to lose weight because of insulin resistance and inflammation.
  • Losing weight can help reduce the symptoms of PCOS in people who are overweight.
  • If you want to lose fat, try strength training and eating complex carbs, protein, and healthy fats.

Why is losing weight with PCOS so hard?

People with PCOS may face challenges with weight management due to two main factors: insulin resistance and inflammation.

  1. Inflammation: Chronic inflammation, even at a low level, can lead to fatigue, making it difficult for individuals to engage in regular exercise or prepare healthy meals.
  2. Insulin Resistance: Insulin resistance occurs when cells don’t respond effectively to insulin, the hormone that regulates blood sugar levels. This can trick the brain into thinking you’re not getting enough food, causing persistent hunger even after eating. Excessive insulin, a result of insulin resistance, prompts the body to store fat, especially around the abdomen.

Contrary to the common weight loss advice of “eat less and move more,” dietitian and PCOS weight loss specialist Tallene Hacatoryan suggests that this approach may not be beneficial for individuals with PCOS.

Restrictive eating and excessive exercise can create a blood sugar roller coaster, counteracting efforts to manage insulin resistance. Finding a more tailored and sustainable approach to diet and exercise is crucial for effectively managing weight in individuals with PCOS.

What causes PCOS-related weight gain?


PCOS-related weight gain is primarily due to insulin resistance and inflammation. Insulin resistance hinders the effective use of insulin, leading to increased hunger and fat storage, especially around the abdomen.

Chronic inflammation can cause fatigue, making exercise challenging. Traditional weight loss advice may not suit PCOS; instead, a balanced approach addressing insulin resistance without extreme dieting or excessive exercise is crucial for managing weight in individuals with PCOS.

How to lose weight with PCOS

Losing weight with PCOS is tough, but you can make it better and also improve PCOS symptoms. Just losing 5–10% of your body weight can cut insulin resistance in half and make your menstrual cycle more regular, which can boost your fertility.

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10 Tips for Losing Weight with PCOS

PCOS Healing
PCOS Healing

Lets discuss some tips for losing weight with PCOS

Understand your Body

Understanding your body is the first step in managing PCOS and losing weight. With PCOS, your hormones, especially insulin, may not work as well as they should. It’s like a puzzle, and each person’s puzzle is different.

Talk to a healthcare professional to learn about your unique puzzle. They can check your hormones and guide you on the best path for your body.

Knowing how PCOS affects you helps you make informed choices about food, exercise, and lifestyle. It’s like having a map for your journey to a healthier you, making the path clearer and more achievable.

Adopt a Well-balanced Diet

Embracing a balanced diet is about eating a variety of healthy foods that fuel your body. Choose whole foods like fruits, veggies, lean proteins, and whole grains. Think of your plate as a rainbow of colors!

This mix provides essential nutrients and helps regulate blood sugar, which is vital for managing PCOS and weight. Skip the extremes and focus on moderation.

Don’t forget to enjoy your favorite treats occasionally; it’s about balance, not perfection. Listen to your body, savor your meals, and nourish yourself with foods that make you feel good inside and out.

Mindful Eating Habits

Mindful eating means paying full attention to the experience of eating. Before you start, take a moment to appreciate your food. Notice its colors, textures, and smells. Chew slowly, savoring each bite.

Put down your fork between bites to fully focus on the flavors. Listen to your body’s hunger and fullness cues, eating until you’re satisfied, not stuffed. Avoid distractions like TV or smartphones during meals.

This practice helps you become more aware of your eating patterns, making it easier to make healthier choices and prevent overeating, a common challenge in managing PCOS-related weight concerns.

Incorporate Regular Exercise

Regular exercise is like a friendly boost for your body. It doesn’t have to be super intense; find something you enjoy, like walking, dancing, or even gardening. Aim for at least 150 minutes of moderate exercise each week.

Exercise helps your body use insulin better, making weight management easier for those with PCOS. It also lifts your mood and energy levels. Start slow, and gradually build up. Even small steps count!

Remember, it is not just about shedding pounds; it’s about feeling strong and happy and making your body smile from the inside out.

Stay Hydrated

Water is your body’s best friend. It helps with digestion, keeps your skin glowing, and supports your overall health. When it comes to weight loss with PCOS, hydration is a silent hero. Drinking enough water can make you feel full, preventing overeating.

It also helps regulate body temperature during exercise, making workouts more effective. Aim for at least eight cups a day, and if you’re active, you might need more. Carry a water bottle, set reminders, and do whatever it takes to keep sipping and keep your body happily hydrated.

Manage Stress

Stress and PCOS often go hand in hand, impacting weight and overall well-being. Taking time for stress management is a gift to yourself.

Try deep breathing, meditation, or a calming hobby. When stress is high, your body produces more cortisol, which can lead to weight gain, especially around the belly.

Managing stress not only supports mental health but also helps balance hormones. Find what relaxes you—it could be a walk in nature or a cozy book. Prioritize self-care, and watch how it positively influences your weight loss journey with PCOS.

Prioritize Quality Sleep

Quality sleep is your body’s reset button. Aim for 7-9 hours a night; it’s not just about quantity but also about the right quality. Poor sleep can disrupt hunger hormones, making weight management challenging for those with PCOS.

Your body repairs and balances hormones during sleep, supporting overall well-being. Create a relaxing bedtime routine, keep your sleep environment cozy, and limit screen time before bed.

Quality sleep boosts energy, mood, and resilience, making it a cornerstone of your weight loss journey. Think of it as your body’s way of saying “thank you” every morning.

Consider Supportive Supplements

Supportive supplements can be allies in your PCOS weight loss journey. Omega-3 fatty acids, like those found in fish oil, may help manage inflammation and support insulin sensitivity. Inositol, a B-vitamin-like compound, could aid in regulating hormones.

However, it’s crucial to consult with your healthcare provider before adding supplements to your routine. They can guide you on the right choices based on your specific needs and ensure they complement your overall health goals.

Think of supplements as your body’s little helpers, working alongside your efforts to promote balance and well-being.

Regular Monitoring and Adjustments

Think of your weight-loss journey as a dynamic road trip. Regularly monitor your progress—track your meals, exercise, and how you feel. This helps identify what’s working and what needs adjustment. Stay flexible and open to changes.

If a strategy isn’t yielding results, tweak it. Check in with healthcare professionals, nutritionists, or fitness experts regularly—they’re like your GPS, offering guidance. It’s not about perfection, but progress.

By staying attentive and making adjustments along the way, you’re better equipped to navigate the twists and turns of your PCOS weight loss journey successfully.

Build a Support System

Creating a support system is your secret weapon. Share your goals with friends, family, or online communities that understand the challenges of PCOS and weight loss. They provide encouragement, understanding, and sometimes a gentle nudge when needed.

Celebrate victories together and lean on them during tough times. Having a support system turns the journey from solo to team, making it more enjoyable and less daunting.

Whether it’s a workout buddy, a virtual group, or a close friend, their positivity and encouragement can be the boost you need to stay motivated and on track.

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