Most exercises help you burn stored fats, regulate digestion, reduce insulin production, and support other human functions. This is because high insulin levels slow down digestion and increase the impact of sugar on the blood. As we have already discussed, blood sugar levels impact your ovaries' function. If you want to lose weight, you first need to work on insulin resistance. Nutrition plays a pivotal role in managing PCOS symptoms and improving metabolic health. Unlike generic approaches, targeted methods address insulin resistance and inflammation. For tailored strategies, explore this PCOS weight loss guide. Adding more fibrous foods to your plate may be particularly beneficial if you have PCOS. Exercising right before a meal can help rev your metabolism so you end up storing more carbs as energy than fat, according to Dr. Sweeney. Feel free to eat as many non-starchy veggies as you want (leafy greens, green beans, and carrots are all on the menu) and two to four servings of fresh fruit, but make sure to skip sugary juices. 'There’s no evidence that one diet is better than another, so compliance is critical,' says Daniel Dumesic, MD, a professor of reproductive endocrinology and infertility at UCLA who specializes in PCOS. Maria Horstmann, is an Atlanta-based National Academy of Sports Medicine-certified trainer who specializes in working with women living with PCOS. Include Healthy Fats Polycystic Ovary Syndrome (PCOS) is a common hormonal condition that affects roughly 1 in 10 women of reproductive age. When those systems are supported consistently and compassionately, change becomes possible, not through conflict or fear, but through balance. PCOS weightloss is not about pushing harder. Slow progress is not failure, it’s often a sign that changes are sustainable and protective for long-term health. Studies also show that people with PCOS lose weight slower than others. People with polycystic ovary syndrome (PCOS) find it hard to lose weight. Since 50 to 60% of women with PCOS are overweight or obese, losing weight is very important. Knowing the symptoms and how PCOS affects weight is key to managing it well. Practice stress-reducing techniques such as yoga, meditation, deep breathing exercises, or spending time in nature to manage your stress. Consult with your healthcare provider for personalized recommendations. In combination with dietary changes and lifestyle modifications, medications or supplements may be beneficial for some people. Weight management can be one of the most difficult PCOS symptoms to manage. Always be sure to consult with your healthcare provider about whether any supplements may be helpful for you. Intuitive eating recognizes that people can naturally regulate their caloric intake. It’s particularly helpful for people that have struggled with binge eating in the past. Restriction diets that control calorie intake, often fail over the long run. Elimination of gluten and dairy has played a key role in the success of thousands of women that have completed my 30-Day PCOS Diet Challenge. Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects 1 in 10 women of reproductive age.Oily fish, nuts, seeds, olive oil, and avocado are rightly promoted as “healthy” fats.As we know, PCOS is a hormonal disorder that frequently results in insulin resistance, which can make it harder for our body to process glucose effectively.The right food choices set the foundations for success in optimal health, not just in PCOS weight loss.For health-optimized plans, explore targeted exercise routines.In fact, I was so desperate at one stage that I tried a PCOS weight loss prescription medication.This helps with hormonal balance and weight loss.People who consult an expert at an early age can also prevent the risk of developing health issues like type 2 diabetes and heart conditions.Based on our findings reported elsewhere 21,22, recommendations in PCOS for lifestyle or pharmacological intervention and weight management should mirror those for the general population.This personalized plan complements your existing self-care routine, providing an extra layer of support. For most women with PCOS a good range is about 85 – 130 grams to support weight loss. Instead, focus on a balanced, nutrient-dense diet and incorporate regular physical activity to support long-term weight management and overall health. Fad diets that promote rapid weight loss or eliminate entire food groups can be detrimental to your health and often lead to unsustainable weight loss. Limit your intake of fatty meats, fried foods, and processed snacks, and choose healthier alternatives such as lean proteins, whole grains, and healthy fats. These findings draw a straight line between reducing sugar intake and losing weight. Reducing sugar intake is the single most effective dietary intervention for PCOS. Improving insulin regulation and reducing inflammation is key to losing weight with PCOS. Addressing these mechanisms provides the pathway for almost every PCOS weight loss intervention. But these imbalances stem from insulin resistance and chronic inflammation. Ideally, weight training 2-3 times a week. In addition, muscles burn more calories than fat. This helps to improve insulin sensitivity. Add in weight training. Low Glycaemic load is the best way to combat insulin resistance and obesity; two formidable opponents in PCOS. Each of these is critical for you to lose weight, and keep it off! Modifying your eating habits helps to empower your thyroid, normalize your gut, detoxify your liver, and balance your mood and energy levels. The advice in this special PCOS weight loss report WORKS. For women with this syndrome, optimizing microbial balance may unlock new symptom relief pathways. Track progress through improved sleep quality and reduced cravings. Just 10 minutes daily of these tips creates measurable changes in metabolic health markers. These foods tend to be rich in medium-chain triglycerides which promote fat loss from the stomach and thigh areas 26, 27. Coconut food products are also particularly useful for weight loss. This, in turn, reduces body fat accumulation 18, 19. By reducing glycemic load, the body requires less insulin. We cannot determine the relative efficacy of different types of weight management interventions and note considerable limitations with the current studies. Endpoint reporting could also be improved across the range of obesity-related health implications in PCOS, and through the use of a pre-specified list of outcomes similar to that suggested for infertility treatment . The strengths of this study include the comprehensive range of lifestyle and weight management interventions and of obesity-related outcomes studied. Long-term (24 months) weight-loss, however, was greater with anti-obesity drugs . A recent meta-analysis reported that a metformin plus lifestyle intervention results in more reduction in fat and improved menstrual cyclicity, compared to lifestyle alone in PCOS . Running can be a valuable addition to a PCOS weight loss plan, offering a range of benefits that extend beyond mere calorie burn. Running is an effective way to lose weight, but its benefits extend beyond mere calorie burn. Running, however, offers a unique solution by tackling multiple aspects of PCOS weight loss. A solid weight loss plan involves exercise. One of the most effective ways to lose weight with PCOS involves decreasing stress. The common symptoms of women with PCOS include weight gain, acne, depression/moodiness and hirsutism. Our findings are that there is insufficient evidence to indicate significant differences in weight loss in women with PCOS compared to women without PCOS with lifestyle or weight management strategies. We also included studies where weight loss was not the specific goal, broadening applicability of our findings to weight gain prevention, weight maintenance and use in lean women with PCOS. 'Exercise uses sugar as fuel, and it's like a built-in blood sugar regulator,' Shapira explains. Plus, Pilates is considered a mind-body exercise that can also reduce stress. (It's tough to work up the motivation to prepare healthy meals and work out if you're feeling happy, let alone if you're dealing with symptoms of depression—be gentle with yourself.) 'Vitamin C, selenium, N-acetylcystine, and alpha-lipoic acid gently support the liver to improve its ability to break down extra estrogen in the body, which women with PCOS have.' It is a simple way to practice portion control and avoid overeating, which helps with weight loss. There is a common notion that all women with PCOS have cysts on their ovaries. Polycystic ovary syndrome is a hormonal disorder that is extremely common among women who are in their reproductive stage of life. Then you can look at getting back into more endurance exercise. Even if you love endurance exercise (like me!), focus first on reversing your PCOS. The most interesting thing about these results was that they had nothing to do with calories burnt during exercise, as both groups burnt the same amount of calories! Cortisol, the stress hormone, adds to the problem by increasing abdominal fat and triggering binge-eating cycles. This is one of the most overlooked reasons women with PCOS struggle to lose weight. Even a 5–10% weight loss can make a big difference in PCOS symptoms. To gauge progress more comprehensively, monitor blood sugar, cholesterol, waist circumference, and hormone panels. A combination of weight training, yoga, and cardiovascular exercise is beneficial for women with PCOS. Get Enough Sleep If you’ve been gaining weight with PCOS, you may wonder if losing weight quickly, such as within a month, is possible. In addition to dietary changes, other lifestyle factors can further enhance your success in managing PCOS. It was shown to improve many of the symptoms of PCOS, including infertility, emotional disturbances, excessive hair growth, obesity, and menstrual irregularity. More health news... With PCOS, achieving a calorie deficit can be trickier because of insulin resistance, hormonal imbalances, and stress. So, what’s going on in the body to make weight loss harder with PCOS? Many turn to PCOS weight loss supplements to support their journey. This helps control blood sugar and cravings. Choose lean protein, healthy fats, and fiber-rich carbs. Try something out for 2-3 months and if it’s still not working, look for extra support or change things up. The other 15% you can indulge a bit and enjoy more of those fun foods. Syncing workouts to your menstrual cycle (if you have one) can also help support hormone shifts week to week. And if you can, focus on how you eat too—slow down, chew well, and give your body space to digest. At least 1 in 10 women are diagnosed with PCOS during their lives1 and up to 70% of affected women remaining undiagnosed2. It’ll teach you the fundamentals of nutrition for fat loss in a step-by-step format. The tips for women who have PCOS seems infinite in my mind – but I had to choose the one I felt were the most important. Take the time to establish regular eating patterns and you will be glad you did. This helps prevents you from becoming hangry (and we don’t want that – do we?) and eating anything that is not nailed down. PCOS patients also have a higher number of a hormone, known as androgen, in their body. But before that, you will learn what PCOS and its symptoms are. PCOS is not deadly, but it can impact several functions in your body. Looking at weight when you have PCOS is one of the biggest challenges you need to face in your life. We aimed to summarize available evidence of different weight-reducing interventions in PCOS and outline the gaps in our current knowledge and recommend areas for further research. Addressing insulin resistance through diet, exercise, and possibly medication can facilitate weight management. More recently, GLP-1 receptor agonists like Ozempic and Wegovy have been gaining popularity for weight loss and blood sugar control. Low-glycemic foods release sugar slowly into your bloodstream, which helps keep insulin levels stable. Best fat-burning exercises: Options to try + What to skip Give yourself a reward for maintaining your healthy routine, whether it’s a day of self-care or new gym attire. Sometimes, insulin resistance can be managed and metabolism improved with the use of drugs like Metformin or nutrients like Inositol, Vitamin D, Omega-3, and Magnesium. Insulin resistance and weight gain are worsened by sleep deprivation because it negatively affects the hormones that control hunger (ghrelin) and fullness (leptin). Can stress reduction aid weight loss? Our pcos diet program is here to help you every step of the way. Keeping a diet chart for pcos can be incredibly beneficial in monitoring your progress. This chart will help you keep track of your meals each day and make sure you’re eating the right foods. Managing your weight through a balanced PCOS meal plan can help reduce the severity of these symptoms. Let us break down how many calories you should be eating, how PCOS impacts weight, and some tips to help you along the way. PCOS affects how your body processes food and uses energy, which can influence your weight. Pharmacologic therapy to induce weight loss in... Women with PCOS often struggle with sleep disorders such as obstructive sleep apnea or insomnia. I’d recommend choosing forms of exercise that you enjoy and can do consistently. There’s no one type of exercise that is superior for everyone with PCOS either. We talked about how inflammation plays a role in PCOS and weight gain. While fat was demonized in the past, fat is necessary for hormone production, satiety, and the absorption of certain vitamins. If you’re new to exercising, don’t worry - begin at a pace that feels right for you and pay attention to how your body responds. Research shows that combining different types of activities is the most effective way to manage PCOS symptoms. To take things a step further, consider adding some resistance exercises to your routine for even better results. Incorporating low-impact exercise into your routine can be incredibly helpful for managing PCOS. It might not be as simple as cutting calories or hitting the gym every day, but losing weight with PCOS is absolutely possible. They may recommend testing, personalized nutrition guidance, or medications that can support your efforts. A good provider will look at the whole picture—your hormones, metabolism, mental health, and lifestyle. While some people find low-carb helpful, others do just as well with balanced, nutrient-dense eating. And no, you don’t have to follow extreme diets like keto to see results. Studies show that eating proteins and fibers can greatly lower blood sugar. Choose lean proteins and healthy fats over refined carbs and sugars. What you eat can affect symptoms like weight gain and insulin resistance. We'll look at dietary changes, lifestyle adjustments, and support systems for weight loss. Fibre is super important for any successful diet because it helps to keep you full, reduces blood sugar levels and also keeps your bowel movements regular. Learn which supplements can boost weight loss and help you manage your blood sugar, working as natural alternatives to Ozempic. Insulin resistance can make it harder to lose weight due to the constant storage of excess sugars as fat, which is why women with PCOS often gain weight easily and have trouble losing weight. Fiber is a powerhouse when it comes to regulating blood sugar, supporting gut health, and keeping you feeling full for longer. Find healthy coping strategies, such as journaling, hobbies, or professional counseling, by identifying triggers. Healthy fats promote hormone health, while protein helps you stay fuller for longer and retain muscle mass. A focused strategy is needed to break this cycle, not drastic diets or excessive exercise. Gaining weight exacerbates PCOS symptoms, while losing weight may be more difficult for people with severe PCOS symptoms. You need carbs, just not the crappy, sugary ones. Do you suffer from irregular/missed periods, excess hair growth, acne or weight gain? PCOS is a hormonal condition that is usually present for women with irregular to no periods. I also managed to get pregnant naturally by losing weight, which allowed me to have regular periods again. They can lower their risk of other health problems and find their way to wellness. They maintain the balance of your blood sugar levels, and lend a helping hand with lowering insulin fluctuations at mealtime. If you’re not sleeping, skipping meals, over-stressing, or under-eating, your body will hold on to weight as a survival response. The researchers found that the time lapse during which the women consumed a low-carb and high-fat diet was the phase in which they experienced a 30% drop in their insulin levels. In a study (R), a group of women suffering from PCOS and insulin resistance were first asked to consume a diet of 40% carbs and 45% fat for 3 weeks, followed by 60% carbs and 25% fat for the next 3 weeks. To keep stress in check, keep your blood sugar levels stable, try to get plenty of rest (easier said than done, I know) and focus on stress-releasing activities, whatever those may be for you. And, of course, moving your body, working on stress, and getting adequate sleep. Limit sugary, “white,” or highly processed carbs as they cause more insulin to be secreted, increasing hunger, fat storage, and inflammation. Fat helps to slow the rise and fall of blood sugar. Many women say this is one of the most important things they can do to help with weight loss. Chronic stress can lead to excessive cortisol production, which can cause weight gain or make it more difficult to lose weight. A personalized workout plan helps women with PCOS manage their health better. Adding these exercises to your routine can greatly improve your health. Making smart food choices helps your health and can aid in losing weight. To prevent those levels from getting too high, the body needs another outlet for that blood glucose. Although the precise relationship between insulin resistance and PCOS is not well understood, there is a clear association between the two, as between 65-70% of women who have PCOS also experience insulin resistance . The goal isn’t to follow a restrictive “PCOS diet,” but rather to build a hormone-supportive way of eating that you actually enjoy and can sustain for the long-term. Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects 5-10% of women of childbearing age, causing a range of symptoms including irregular periods, acne, and weight gain. Our aim was to provide a comprehensive guide that offers evidence-based strategies for effective and sustainable weight loss in women with PCOS. Sharing experiences and tips can provide motivation and emotional support during your weight loss journey. Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects approximately 6-12% of women of reproductive age in the United States and up to 20% of women worldwide.Low intensity exercises like walking can reduce cortisol levels, which an further reduce insulin resistance over time, and some strength training can also enhance insulin sensitivity.While diet and exercise form the foundation, some cases need clinical expertise.Just 10 minutes daily of these tips creates measurable changes in metabolic health markers.Join our community for expert PCOS weight management tips!Research shows modest weight loss enhances fertility and metabolic function.Having PCOS can lead to metabolic challenges, including hormone imbalances and increased risk of insulin resistance.I specialize in helping women with PCOS lose weight without cutting carbs, cultural foods, or joy from their lives.Adding these exercises to your routine can greatly improve your health. These foods are digested more slowly, helping to prevent sharp blood sugar swings. Ensuring 7-9 hours of quality sleep per night can support weight management and overall health in individuals with PCOS. Medications like Metformin can help improve insulin sensitivity, reduce appetite, and support weight loss. It helps you feel full longer, stabilizes blood sugar, and supports muscle repair and growth. An anti-inflammatory diet includes lots of fruits and vegetables, healthy fats like olive oil and avocado, whole grains, and fatty fish like salmon. Here are a few things you need to do to encourage your body to lose weight. This way, cells need more insulin to lower their sugar levels. Furthermore, insulin lowers your sugar levels and stores glucose in cells. You also need to avoid eating all the sugary and high-carb diets to control PCOS. How do we maintain stable blood sugar levels? As body weight increases, insulin resistance can become worse and could lead to Type 2 Diabetes. More insulin is then produced to keep the blood sugar normal. There is no benchmark for PCOS weight loss, but healthy, maintainable weight loss is normally considered 1-2 pounds per week. I speak more about insulin resistance and how it impacts weight loss in tip #1 further down in this post. For women with PCOS, losing just 5-10% of body weight can help regulate menstrual cycles, improve fertility, and reduce the risk of developing diabetes. If you have been wondering how to lose weight with PCOS even when you have doing everything in your power, chances are that the same could be because of the improper sleep throughout the day. Switching the unwanted refined sugar beverages for simply just water can actually be quite amazing in handling the weight loss program even when you are suffering from PCOS. This blog post will discuss why weight loss is so hard with PCOS. Rest assured though, it’s not impossible to lose weight with PCOS…you’ll just need to understand how to lose weight with PCOS effectively. Having PCOS can sometimes make weight gain happen quickly and make weight loss seem impossible. We're here to support you every step of the way. Join our supportive community where you can share experiences, tips, and receive encouragement. High-fiber foods like vegetables, fruits, and grains can assist in digestion and help you feel fuller for longer.Eating a balanced diet and making lifestyle changes can help you feel better.Tracking your nutritional intake, physical activity, and weight can provide insights into your day-to-day progress and help you make necessary adjustments.Studies have found that women with PCOS release higher amounts of the stress hormone cortisol than non-PCOS women.While there is no cure for PCOS, lifestyle changes—particularly in diet, exercise, and weight management—can significantly help in managing its symptoms.Carbs lead to more weight gain, higher insulin levels, and insulin resistance in women with PCOS.Poly-cystic Ovarian Syndrome (PCOS) affects the looks and overall health of countless women.Passionfruit, pomegranate, blackberries, and raspberries are also rich in dietary fiber. Remember, while there is no cure for PCOS, consistent efforts towards maintaining a healthy lifestyle can make a substantial difference in managing the condition effectively. By making these lifestyle changes, you can significantly reduce the symptoms of PCOS, improve your overall health, and enhance your quality of life. Choosing the right foods and managing portion sizes are key to controlling PCOS symptoms. Polycystic ovary syndrome (PCOS) is a common health issue that affects women of reproductive age. When it comes to explaining how to lose weight with PCOS, the process is actually not that easy because of the kind of counteractive process that prevents the process from happening smoothly. The good news is that weight loss with PCOS is possible and will not only relieve symptoms but also improve your overall health. A similar study in women found no body fat loss after an 8 week exercise programme. Make sure your low GL foods are high in healthy proteins or fibre, while free from additives and man alteredfats.” Studies on weight loss, insulin resistance, and PCOS were reviewed for accuracy. Choosing the right foods and managing portion sizes are key to controlling PCOS symptoms.Find ways to eliminate things that are causing you to feel stressed.When you manage your sugar, you will greatly improve your PCOS.Research shows that combining different types of activities is the most effective way to manage PCOS symptoms.The most interesting thing about these results was that they had nothing to do with calories burnt during exercise, as both groups burnt the same amount of calories!If you’re in Gurgaon, our PCOS Diet Program offers expert guidance to help you manage your symptoms.It is critical to ensure you are maintaining good eating habits and eating enough.Polycystic Ovary Syndrome, or PCOS, affects millions of women, and one of its most frustrating symptoms is weight gain that seems impossible to control. Your healthcare provider can discuss the pros and cons of these types of medications and whether they’re a good fit for you. Implementing some self-care practices can really make a big difference in your health. Also, consider talking to your doctor about a possible sleep study if you suspect you may have sleep apnea. If you struggle with sleep, consider taking steps to improve your sleep hygiene by having more of a sleep routine. These also don’t even account for the fact that we lead such busy lives that most adults aren’t even giving themselves the chance to get the minimum recommended amount of sleep. As a result, most women started to gain excessive weight. Since your body can’t use insulin effectively, there is a greater risk of developing PCOS as well as diabetes. Besides that, high insulin in your body forces ovaries to produce more testerons, leading to a high level of androgens. To better manage PCOS symptoms and support weight loss, it’s important to be mindful of certain foods that can negatively impact hormone balance and blood sugar levels. Opt for whole grain alternatives and minimize your intake of refined carbohydrates to support healthy blood sugar levels and weight management. These foods can help balance blood sugar levels, improve insulin sensitivity, and support overall health. It's a source of hope for women dealing with PCOS. This approach can greatly improve health and happiness for those with PCOS. Changing what you eat, how you exercise, and staying connected with others are key. It's important to keep going, even when progress is slow, because it leads to better health and happiness. Although diet trends shift over time, the role of protein in our appetite control, metabolism and body composition has remained Read more… If you struggle with sleep quality, it’s important to seek support from a professional. Speak to a registered dietitian to understand your tailored requirements for fat intake. Lean proteinsProtein is an important part of each meal and snack, as it supports the feeling of satisfaction and also helps to slow down digestion of foods, meaning a smaller spike in glucose. If anything, you would lose weight with insulin resistance because if your cells aren’t responding to insulin properly, you can’t store glucose into cells. As if that wasn’t enough, glucose is more likely to build up in your bloodstream and this can lead to too high blood sugar levels. I know your main goal is to blast that fat off your frame but PCOS affects your health and wellbeing beyond body weight. "Omega-3s from fish oil lowered testosterone by 19% in women with PCOS."These foods can help balance blood sugar levels, improve insulin sensitivity, and support overall health.Besides that, you will also be able to lose weight, which is good for PCOS.Both aerobic exercises and strength training are effective for weight loss with PCOS.• Hair in unusual parts of the body that women usually don’t haveIt also keeps you feeling full longer and does not cause insulin to be secreted.Vitti suggests adding one fermented food (which naturally contains the good bacteria your gut needs) to your diet per day, as well as taking a probiotic supplement.Losing weight naturally with PCOS isn’t about perfection or rapid results — it’s about consistency, self-awareness, and patience.Weight management with PCOS presents unique challenges due to hormonal imbalances and insulin resistance.Instead of refined carbs and sugary foods, you can have whole grains, vegetables, and legumes. Some great examples of low-GI foods include whole grains, legumes, non-starchy vegetables, and most fruits. With patience, self-compassion, and the right tools, you can make meaningful strides toward better health and quality of life. These small actions build the foundation for long-term health, helping to protect against type 2 diabetes and heart disease while improving your daily energy. Celebrate every win, no matter how small - better sleep, fewer cravings, balanced moods, or more regular cycles. It's essential to tailor your approach based on individual health needs.Quality sleep is vital for PCOS weight management and overall health.People who sleep less are more likely to weigh more.Then you can look at getting back into more endurance exercise.Stock up on healthy snacks.Normally when we exercise, cells absorb glucose quickly to produce energy. Similar to weight, a large number of the included studies did not report whether there was a statistically significant difference between groups for secondary endpoints following the intervention. The majority of secondary endpoints were similar between women with and without PCOS following the specified interventions. This may relate to hyperinsulinemia, reduced postprandial thermogenesis , altered metabolic rate , impaired regulation of gut hormones or appetite regulation or limited self-regulation of food intake 48,49,50. Overall, there were no statistically significant differences in weight at the end of an intervention or in change in weight, between groups for five of the interventions included, with the remainder of studies not reporting whether there was a difference between groups post-intervention. Four intervention groups from three studies reported results for blood lipids 31,35,39. Using these tips can greatly improve your health. Poor sleep quality raises ghrelin, the hunger hormone. These can make weight gain and hormonal imbalances worse. Protein is your best friend for PCOS weight loss. All of these factors make weight loss more difficult, but not impossible. With the help of professionals like PCOS specialist and cosmetic gynecologist Dr. Shraddha Goel, you can successfully manage your PCOS and lose weight in a way that lasts. High-fiber foods like vegetables, fruits, and grains can assist in digestion and help you feel fuller for longer. It was examined whether the deficiencies can be balanced with a correct calorie-reduction diet with a lowered GI, positively influencing the water-soluble vitamins. An excess of nutrients was also noted in sucrase, sodium, total fats, saturated fatty acids, and cholesterol. This resistance can lead to weight gain or difficulty losing weight. Get a personalized eating guide for YOUR PCOS type — delivered in 24 hours. Unlock access to expert guidance and a weight care plan crafted just for you. Ready to transform your life into one of health and vitality? Eating a balanced diet and making lifestyle changes can help you feel better. 33Davis, J.N., et al., Inverse relation between dietary fiber intake and visceral adiposity in overweight Latino youth. Brand-Miller, The optimal diet for women with polycystic ovary syndrome? 16Gyllenhammer, L.E., et al., Modifying influence of dietary sugar in the relationship between cortisol and visceral adipose tissue in minority youth. 13Softic, S., et al., Fructose and hepatic insulin resistance. 4Tolino, A., et al., Evaluation of ovarian functionality after a dietary treatment in obese women with polycystic ovary syndrome. 67Benson, S., et al., Disturbed stress responses in women with polycystic ovary syndrome. 64Covington, J.D., et al., Higher circulating leukocytes in women with PCOS is reversed by aerobic exercise. 46Ma, X., et al., Ghrelin receptor regulates HFCS-induced adipose inflammation and insulin resistance. Most times, doctors prescribe medicines like Metformin to manage the insulin resistance issue. Poly-cystic Ovarian Syndrome (PCOS) affects the looks and overall health of countless women. At the current time, recommendations for weight management for the general population should be applied for women with PCOS with some degree of confidence that similar efficacy of structured interventions is likely. We report on the first systematic review comparing the effectiveness of weight management strategies in women with and without PCOS. These forms of movement improve insulin sensitivity without dramatically raising stress hormones. Blood sugar stability is one of the most powerful — and underestimated — tools in PCOS weightloss. For a PCOS body, restriction often signals stress. This isn’t about eating “too much sugar”. When these foundations improve, weight often follows naturally — not because it’s being forced, but because the body feels safer and more regulated. The hormone ghrelin, which helps regulate your satiety or feeling of being full has been found to malfunction in women with PCOS, making you hungrier quicker. Women with PCOS may have excess insulin in their bodies, which can cause intense cravings for carbohydrates and make them feel hungrier sooner . There's also a strong genetic component, meaning if your mum or aunty has PCOS symptoms, there's a good chance you could have it too. The term polycystic literally means 'many cysts' which is what grows on the ovaries of women with PCOS. Incorporate these healthy fats into your diet in moderation to promote overall health and well-being. Aim to consume a variety of nutrient-dense foods, including whole grains, lean protein sources, fruits, vegetables, and healthy fats. High stress levels increase cortisol, which can interfere with insulin function and contribute to weight gain — especially around the belly. A diverse gut microbiome helps regulate hormones, improve insulin response, and support weight loss. Because abdominal fat is linked to insulin resistance, the key to losing weight begins with reducing our insulin. Likewise, high insulin levels also tell the body to produce more androgens, specifically testosterone, leading to telltale symptoms such as body/facial hair. These findings support previous research that shows abdominal fat specifically is correlated with insulin resistance. The researchers also found that women who were overweight and had PCOS were more likely to have higher insulin levels than women who were overweight and didn’t have PCOS. High insulin and glucose levels trigger the liver to convert glucose into fat, causing weight gain . By incorporating running into their lifestyle, women with PCOS can take control of their health and improve their overall well-being. Running can also have a positive impact on mental health, reducing stress and anxiety by releasing endorphins, also known as “feel-good” hormones. Regular running can also help regulate menstrual cycles, reduce symptoms of anxiety and depression, and improve overall cardiovascular health. Women with PCOS often experience hormonal imbalances, particularly high levels of androgens, which can lead to increased body hair, acne, and male pattern baldness. With persistence and patience, running can become a powerful tool in your PCOS weight loss journey. Food-mood journaling helps identify patterns between meals and symptoms. "DEXA scans every 3 months provide more accurate muscle tracking than BMI alone for women with PCOS." Start with manageable goals like adding 10 minutes of movement daily or swapping one processed snack for whole foods. While diet and exercise form the foundation, some cases need clinical expertise. Emerging research reveals gut health profoundly impacts PCOS symptoms through hormone regulation. High cortisol levels make the body resistant to leptin—the satiety hormone. The cycle worsens when stress leads to emotional eating. Treat yourself kindly and get quality sleep. The sleep you receive before the 11 pm time frame is guaranteed to be more restorative and satisfying. Researchers strongly suggest getting sleep before 11 pm. That usually means trying to lower inflammation, balance blood sugar levels to reduce insulin resistance, and reduce stress. Managing PCOS with a healthy diet is a powerful way to improve symptoms and help you lose weight. Incorporating these foods into your pcos diet plan can help manage your PCOS symptoms, promote weight loss, and improve your overall well-being. This plan focuses on stabilizing blood sugar levels, reducing inflammation, and supporting overall health. Unlike generic fitness plans, targeted routines address metabolic hurdles while minimizing stress on the body. Physical activity plays a crucial role in balancing hormones and improving insulin sensitivity for women with PCOS. Avoid low-fat diets—they often worsen hormonal imbalances. The right foods can stabilize insulin, reduce inflammation, and balance hormones. You can control your PCOS system with little changes in your life and adopting healthy habits. Large and sufficiently powered studies are required in order to determine long-term effects of weight management strategies and potential benefits beyond weight loss in the syndrome. Overweight and obesity commonly accompany the syndrome at the clinic and are significant concerns for women with PCOS. We’re passionate about simplifying weight loss and wellness through clear, actionable advice. But beware of eating too few calories on a regular basis can actually slow your metabolism. It really depends on a lot of factors, including body size and activity level. The goal is not to make you obsessed with what you are eating but to make you more aware of your intake. This can lead to being obsessed with numbers and even disordered eating in some people. It also causes Insulin Resistance, decreased energy levels, and can interfere with your sleep. It may interfere with adopting the right food choices and exercise routines vital for losing weight. Stress can affect your ability to effectively lose weight. Many women with PCOS struggle with weight management due to hormonal imbalances, insulin resistance, and metabolic challenges. Women with PCOS normally struggle with insulin resistance which makes it harder to lose weight the normal way. The goal is to support your metabolism, reduce symptoms, and help your body feel safe enough to let go of inflammation and excess weight naturally. Polycystic Ovary Syndrome (PCOS) affects 1 in 10 women, yet so many are left frustrated, confused, and unsupported when it comes to weight loss. Physical activity helps in maintaining a healthy weight, improving insulin sensitivity, and boosting overall well-being. There’s no scientific evidence to support it. There’s no scientific evidence to support this claim. You wouldn’t believe how many clients I’ve had who were convinced PCOS requires a gluten-free diet. 1) Your body fights against them; 2) your brain fights against them, and 3) your day-to-day environment fights against them. As Tom Venuto, health and fitness writer once said, How to Lose Weight with PCOS: 10 Proven Strategies Backed by Science To get started, AE-PCOS proposes engaging in 150 minutes of moderate activity per week with at least two days of weight training . The less insulin is used, the more effective it becomes when we do need it to digest food. Normally when we exercise, cells absorb glucose quickly to produce energy. Red-hued vegetables and fruits — such as beets, tomatoes, watermelon, red bell peppers, and pomegranates — are particularly helpful in reducing whole-body inflammation. Find out why you should lift weights to lose weight by building muscle to help burn more calories all day long! Strength training (e.g. regularly lifting heavy weights to build muscle) is especially important to PCOS sufferers because it is found to increase insulin sensitivity. High intensity interval training is one of my favourite types of exercise and is also highly recommended for women with PCOS. Women with PCOS have be found to have reduced insulin sensitivity (known as insulin resistance). 3. Inclusion of Studies Working with a registered dietitian or nutritionist who specialises in PCOS can be incredibly beneficial. Different low-glycemic diets, for example, have shown positive results for many people with PCOS. The most effective approach is to find a diet that suits your individual needs, preferences, and lifestyle. There’s no single diet that works for everyone with PCOS. Clearing up these misconceptions is key to focusing on proven strategies for sustainable weight management. PCOS weight loss takes patience, but it’s 100% possible with the right tools. But PCOS weight loss medication like Metformin can help when combined with lifestyle changes. Her slow and steady approach proves that healthy changes pay off over time. Pair Macros at Every Meal Many of these weight-loss drugs, like a medication called Saxenda, are particularly well suited for women with PCOS since they're prescribed to people with higher levels of abdominal fat, says Dr. Dumesic. Other, more powerful drugs made specifically for weight loss may help too if diet and exercise aren't working. These supplements may improve metabolism and help women with PCOS lose weight due to their ability to help with insulin sensitivity. Even for women without PCOS, adding probiotics to your diet may help with weight loss (although more research is needed to know for sure what the benefits of probiotics are), studies suggest. Preconception lifestyle interventions and weight loss are also recommended before infertility treatment is initiated , and lead to higher ovulation rates compared to oral contraceptive pretreatment . Weight loss, in turn, improves all the features of PCOS, and lifestyle (diet, physical activity and behavior) changes and weight management are recommended as first line treatment for PCOS 21,22 to improve hormonal disturbances and to prevent future reproductive and metabolic complications. Women with PCOS appear to have a higher rate of weight gain and a higher prevalence of overweight, obesity and central obesity, compared to women without PCOS 15,16,17. The condition is underpinned by insulin resistance (IR) and hyperandrogenism. Does a poor night’s sleep increase hunger the next day? Does going too long in between meals set you up for eating too much at your next meal? So unless you deal with these 2 sneaky culprits, you’ll probably have trouble losing weight and, more importantly, keeping it off! And they can both contribute to weight gain. They can help when they support normal blood glucose levels, hormonal activity, and nutrient balance. Clinical observations consistently show that improvements in insulin sensitivity, energy, and appetite regulation often precede changes in body weight . Metabolism contains Myo-Inositol, Chromium, and Vitamin B6, alongside plant-based ingredients selected to complement blood sugar and metabolic pathways. Research indicates that over half of women with PCOS are either overweight or face significant difficulties in losing weight.Even studies have claimed that portion distortions can actually contribute a lot when it comes to weight loss.These hormones also impact the menstrual cycle in PCOS women.By looking deeper into these mechanisms, we can gain valuable insights into managing weight with PCOS and working towards a healthier and balanced lifestyle.Even without significant weight loss, these lifestyle changes can lead to improvements.A widespread myth is that just cutting back on food is enough to fix weight issues.Limit your intake of fatty meats, fried foods, and processed snacks, and choose healthier alternatives such as lean proteins, whole grains, and healthy fats.16Gyllenhammer, L.E., et al., Modifying influence of dietary sugar in the relationship between cortisol and visceral adipose tissue in minority youth. Aim to drink at least half your body weight in oz of water per day. Seriously, they only stress your body out more. This trio slows digestion, keeps insulin levels stable, and keeps you full for hours. It’s not just about what you eat or how you move—it’s about supporting your body on a hormonal level. Balancing these hormones is key to unlocking sustainable weight loss. A root-cause approach that supports your metabolism and hormone balance. Regular exercise is another essential component in managing PCOS. The best way to avoid that is to ensure that you are having the optimum amount of sleep every single night without any kind of interruptions. The truth of the matter is that there are REAL reasons why it’s more difficult to lose weight with PCOS. If you are struggling to lose weight or have gained weight for no apparent reason, you aren’t alone. Book your consultation today with Dr. Rizvi; he can personalize your weight loss strategies according to your medical history. With persistence and the proper support, you can attain your health goals and lead a fulfilling life. If you weren’t aware, our body has a system that controls our appetite and satiety. Yet another common reason is that women suffering from PCOS suffer from serious hunger pangs. Women suffering from PCOS tend to have an irregular secretion and utilization of the hormone insulin. Recognizing the underlying factors can help in making informed choices for better recovery and long-term health. It has been observed that women suffering from PCOS experience irregular periods and hormonal imbalances, and untreated conditions can even lead to infertility. This is when your body resets and hormones regulate. Aim for 7–9 hours of quality sleep per night. Add in turmeric, ginger, omega-3s (like wild salmon or flaxseeds), and cut back on sugar, processed oils, and refined carbs. Your liver processes excess hormones, so load up on leafy greens, lemon water, cruciferous veggies (like broccoli + cauliflower), and reduce alcohol and processed foods as much as you can. Your body needs nourishment to heal—especially with PCOS. Getting help from healthcare providers, especially dietitians for PCOS, is crucial. Improving sleep quality is crucial for women with PCOS. This helps with hormonal balance and weight loss. For example, if we eat more sugar, our bodies will produce more insulin to absorb that sugar. It’s hypothesized that because abdominal fat is more metabolically active, it can interfere with normal insulin function . A large study conducted in 2007 suggested that women with PCOS have more central abdominal fat than women without PCOS . Because fiber consumption impacts insulin resistance , eating more fiber-rich foods is key to any PCOS weight loss diet. They can tailor a diet and lifestyle plan to your needs, offering advice on managing insulin resistance, balancing blood sugar, and choosing the right foods. To effectively manage PCOS and support weight loss, it’s important to focus on nutrient-dense foods that help balance hormones, regulate blood sugar, and reduce inflammation. These factors make it more difficult for women with PCOS to lose weight and maintain a healthy weight, even with diet and exercise. This section will explore some supplements studied for their potential benefits in PCOS weight loss. Knowing the best supplements for PCOS weight loss can be valuable to a comprehensive approach to weight loss. Instead, focus on making lifestyle changes you can stick with that promote gradual and steady weight loss. These approaches can lead to nutrient deficiencies, hormonal imbalances, and a slower metabolism, making it harder to sustain weight loss in the long term. By incorporating these additional tips into your weight loss efforts, you can create a comprehensive approach that addresses the physical and emotional aspects of living with PCOS. Improving sleep hygiene can also support weight loss efforts in women with PCOS. Healthy food, especially healthy fats, can improve mood, helping you to reduce stress and PCOS symptoms. High fiber foods support healthy digestion and resolve other body issues. Carbs lead to more weight gain, higher insulin levels, and insulin resistance in women with PCOS. This problem develops when the pancreas needs to produce more insulin to regulate high blood sugar levels. Research indicates that over half of women with PCOS are either overweight or face significant difficulties in losing weight. Before diving into effective weight loss strategies for PCOS, it’s important to understand why losing weight with this condition can be so challenging. Heal your PCOS symptoms naturally with these 9 great herbal teas, many of which can reduce stress, inflammation, irregular periods and hair growth. Refined carbohydrates, such as white bread, pasta, and sugary snacks, can cause rapid spikes in blood sugar levels and exacerbate insulin resistance in women with PCOS. Research studies have proven that including good lean proteins along with low GL foods boosts your body’s metabolism, helping in PCOS weight loss and insulin resistance in women with PCOS. Maintaining a healthy weight is crucial for women with PCOS, as excess weight can exacerbate symptoms and lead to insulin resistance.