Living with PCOS (Polycystic Ovary Syndrome) can make weight loss feel frustrating and discouraging. But with the right strategies and mindset, losing weight with PCOS is absolutely possible—and it can help you manage symptoms, balance hormones, and boost your overall health.
Let’s dive into how PCOS affects your body and what realistic steps you can take to lose weight and feel your best.
What Is PCOS?
PCOS is a hormonal disorder that affects 1 in 10 women of reproductive age. It’s characterized by:
- Irregular periods or no periods at all
- Ovarian cysts
- High levels of androgens (male hormones)
- Insulin resistance
- Unwanted weight gain, especially around the abdomen
Many women with PCOS also struggle with fatigue, acne, mood swings, and fertility challenges.
Why Weight Loss Is More Difficult With PCOS
One of the main culprits? Insulin resistance. When your body doesn’t respond well to insulin, it leads to high blood sugar and increased fat storage—especially in the belly. It can also trigger cravings and energy crashes.
Slower metabolism, hormonal imbalances, and chronic inflammation can also make weight loss harder. But it’s not impossible.
How to Lose Weight With PCOS — Naturally and Effectively
1. Focus on Whole, Low-Glycemic Foods
Swap sugar-laden and highly processed foods for:
- Non-starchy veggies (spinach, broccoli, bell peppers)
- Lean proteins (chicken, eggs, tofu)
- Healthy fats (avocados, nuts, olive oil)
- Low-glycemic carbs (berries, quinoa, oats)
These help stabilize blood sugar and reduce insulin spikes.
2. Prioritize Protein
Eating protein with every meal helps:
- Reduce cravings
- Keep you full longer
- Maintain muscle mass
Aim for 20–30g of protein per meal.
3. Strength Training + Walking
Resistance training builds muscle, which improves insulin sensitivity. Combine this with daily walks or low-impact cardio to burn fat and improve mood.
4. Reduce Inflammation
Add anti-inflammatory foods like:
- Turmeric
- Green tea
- Leafy greens
- Omega-3-rich fish (salmon, sardines)
Also, avoid inflammatory triggers like soda, trans fats, and refined carbs.
5. Manage Stress & Prioritize Sleep
Stress and poor sleep raise cortisol levels, which increases belly fat and worsens insulin resistance.
Try:
- Meditation
- Journaling
- 7–9 hours of sleep per night
- Deep breathing
6. Consider Supplements (with Doctor Guidance)
- Inositol (especially Myo-Inositol)
- Omega-3s
- Vitamin D
- Magnesium
These may help with insulin sensitivity and hormone regulation.
7. Track Progress Beyond the Scale
Focus on how your clothes fit, energy levels, cycle regularity, and mood—not just pounds lost.
Final Thoughts
Weight loss with PCOS may take longer, but it’s absolutely achievable. With consistency, the right nutrition, and a bit of self-compassion, you can manage your symptoms, improve your hormone health, and feel more in control of your body.
You deserve to feel empowered—not defeated—by your diagnosis.
PCOS and Weight Loss: How to Manage Symptoms and Shed Pounds Naturally
Until next time, shine amongst the stars!
‘This post may contain affiliate links
If you haven’t made enough money blogging, look into taking the
Complete Guide to Make Money Blogging for only
($10… WOW 95% Off for a limited time).
Struggling with weight loss & PCOS? 💪 You’re not alone. Learn how to manage symptoms & lose weight naturally with these realistic tips! 🌿 #PCOSWeightLoss #HormoneHealth #PCOSSupport #WeightLossJourney
This is such an important topic to talk about, and often those who suffer do go unheard or not understood. I am sharing this as know someone who suffers with this
I have PCOS and after a lot of struggle, when I finally made changes to my diet, the scale moved. A PCOS friendly diet along with walking has helped me shed a few kilos.
I had to have an emergency hysterectomy at 35, and then 10 years later, I had an emergency oophorectomy because of benign tumors. Both really screwed up my system, and getting weight off and keeping it off have been the biggest struggle of my life.
This is a well-researched and compassionate guide for managing PCOS and weight loss naturally. The practical tips on lifestyle changes and symptom management are very helpful for those struggling with this condition. Thank you for sharing such valuable information that empowers readers to take control of their health.
This sounds so frustrating! Losing weight can be hard and having PCOS will make it even harder. This article had great info.