9 Helpful Tips for Losing Weight with PCOS (2024)

If you have polycystic ovary syndrome (PCOS), lifestyle measures like changing your diet and starting an exercise routine may help you reach and maintain a moderate weight.

9 Helpful Tips for Losing Weight with PCOS (1)Share on Pinterest

Polycystic ovary syndrome (PCOS) is a condition involving hormonal imbalances, irregular periods, and the development of small cysts on one or both ovaries.

Research suggests that even a 5% weight loss can improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life in people with PCOS.

Here are 12 helpful tips for losing weight with PCOS.

Sex and gender exist on spectrums. This article uses the term “women” to refer to sex assigned at birth.

Was this helpful?

Decreasing your carbohydrate consumption may help manage PCOS due to its impact on insulin levels.

Insulin resistance occurs when your cells respond abnormally to the hormone insulin. Anywhere from 35–80% of people with PCOS experience this.

Insulin is necessary for blood sugar regulation and energy storage in your body. Research suggests that high levels of insulin are linked to increased body fat and weight gain in the general population and in people with PCOS.

As fiber helps you stay full after a meal, a high fiber diet may promote weight loss in people with PCOS.

In the United States, the dietary reference intake for fiber is 14 grams (g) per 1,000 calories, or around 25 g per day for women. However, most Americans consume only about 15 g of fiber per day.

In a 2019 study, researchers linked higher fiber intake to lower insulin resistance, less total body fat, and less belly fat in people with PCOS.

Learn more about food high in fiber.

Protein helps stabilize blood sugar and increases feelings of fullness after a meal.

It may also aid weight loss by reducing cravings, helping you burn more calories, and regulating hunger hormones.

In an older 2012 study, 57 people with PCOS consumed either a high protein diet consisting of more than 40% of calories from protein and 30% from fat or a standard diet consisting of less than 15% from protein and 30% from fat.

Individuals in the high protein group lost an average of 9.7 pounds (4.4 kilograms) after 6 months — significantly more than those in the control group.

If you’re concerned you’re not getting enough protein, consider adding it to your meals or choosing high protein snacks. Healthy high protein foods include eggs, nuts, dairy, meat, and seafood.

Having plenty of healthy fats in your diet may help you feel more satisfied after meals and tackle weight loss and other symptoms of PCOS.

Avocado, olive oil, coconut oil, and nut butter are some foods that contain healthy fats. Combining healthy fat with a protein source can further increase the filling effects of meals and snacks.

Healthy gut bacteria may play a role in metabolism and weight maintenance.

Studies suggest that people with PCOS may have fewer healthy gut bacteria than those without this condition.

Emerging research also suggests that certain probiotic strains may have positive effects on weight loss.

However, other research has produced mixed results.

Still, eating foods high in probiotics — such as yogurt, kefir, sauerkraut, and other fermented foods — may help increase the amount of beneficial bacteria in your gut.

Another tip to lose weight with PCOS is to cut down on your intake of less nutritious foods.

Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity.

People with PCOS may process sugar differently than those without it. Research shows that women with PCOS experience larger spikes in blood sugar and insulin levels after consuming the same amount of sugar as women without this condition.

Experts recommend that people with PCOS limit their consumption of added sugars and refined carbs. This may help them manage symptoms and maintain a moderate body weight.

Foods high in added sugar and refined carbs include cakes, cookies, candy, and fast food.

Exercise is a well-known strategy for increasing weight loss.

The Centers for Disease Control and Prevention (CDC) recommends 30 minutes of moderate activity 5 days per week for a total of 150 minutes of moderate activity per week.

While people with PCOS lost less fat than those without this condition, the exercise regimen did result in loss of belly fat and improvements in insulin sensitivity.

Experts increasingly acknowledge sleep as central to overall health.

If you have PCOS, you may experience sleep disturbances, including excessive daytime sleepiness, sleep apnea, and insomnia.

Lack of sleep has been shown to increase the activity of hormones that drive hunger, such as ghrelin and cortisol, which may cause you to eat more throughout the day.

In fact, researchers have linked insufficient sleep with a higher risk of having overweight or obesity.

The CDC suggests that adults should aim for at least 7 hours of sleep each night.

Stress can be a risk factor for weight gain. This means reducing stress levels may help you manage your weight.

Stress increases levels of cortisol, a hormone that your adrenal glands produce. Chronically high cortisol levels are linked to insulin resistance and weight gain.

Chronic stress also increases your risk of gaining belly fat. In turn, belly fat increases inflammation, which triggers your body to make more cortisol, creating a vicious cycle.

To lower your cortisol levels, consider incorporating stress management techniques into your day-to-day life, such as:

  • practicing yoga
  • spending time in nature
  • practicing meditation
  • spending more time doing things you enjoy

Is it difficult to lose weight with PCOS?

People who have PCOS may find it difficult to lose weight due to hormonal imbalances caused by the condition. While this can make reaching and maintaining a moderate weight challenging, lifestyle measures like making dietary changes, exercising, and getting enough sleep can help.

What does PCOS belly look like?

PCOS belly can look different from typical weight gain. It commonly resembles a protruding stomach, and you may find that most of your weight gain accumulates in this area.

What foods should I avoid with PCOS?

If you have PCOS, it can be helpful to avoid or limit processed foods and those that are high in sugar. This includes foods such as cakes, cookies, candy, and fast food.

PCOS can make it difficult for people to lose weight.

A balanced, nutritious diet that is low in inflammatory foods — such as refined carbs and highly processed foods — and rich in whole foods, protein, healthy fats, and fiber may aid weight loss.

It’s also important to consider lifestyle factors. Regular exercise, stress management, and sleep are all important when it comes to healthy weight loss.

If you have PCOS and are having trouble losing weight, consider trying some of the tips above.

9 Helpful Tips for Losing Weight with PCOS (2024)

FAQs

9 Helpful Tips for Losing Weight with PCOS? ›

Spearmint Tea

Women with PCOS often have higher testosterone levels, leading to hair loss. To prepare, steep spearmint leaves in hot water for five minutes, then strain and drink. This is one of the best morning drinks for PCOS weight loss, providing effective results over time.

How to drop weight fast with PCOS? ›

What can I do to lose weight if I have polycystic ovary syndrome?
  1. Eat a high-fiber, low-sugar diet. ...
  2. Eat four to six small meals throughout the day, rather than three large meals. ...
  3. Exercise for at least 30 minutes a day on most, if not all, days of the week.
Mar 2, 2023

How to fix a PCOS belly? ›

How to Get Rid of PCOS Belly Fat?
  1. Exercise Regularly. Maintaining a daily exercise routine will help you to stabilize blood sugar & reduce your risk of heart disease and diabetes (2 conditions women with PCOS are at high risk for). ...
  2. Eat Healthy Eat Right. ...
  3. Manage Stress. ...
  4. Follow Sleep Hygiene.
Mar 23, 2021

What is the best morning drink for PCOS weight loss? ›

Spearmint Tea

Women with PCOS often have higher testosterone levels, leading to hair loss. To prepare, steep spearmint leaves in hot water for five minutes, then strain and drink. This is one of the best morning drinks for PCOS weight loss, providing effective results over time.

How much weight can I lose in 1 month with PCOS? ›

So, in PCOD/PCOS clients, our weight loss target is usually between 3-4 kgs/month.

How I lost 20 pounds with PCOS? ›

How to Lose Weight with PCOS: 9 Helpful Tips
  1. Reduce carb intake.
  2. Eat more fiber.
  3. Eat more protein.
  4. Eat more healthy fats.
  5. Eat more fermented foods.
  6. Eat less processed and sugary foods.
  7. Exercise.
  8. Sleep.
Apr 24, 2024

Why is losing weight with PCOS so hard? ›

Summary. PCOS can make your body resistant to insulin, causing your pancreas to make more the hormone. That extra insulin promotes fat storage and increases hunger, which can cause weight gain. Other hormones that regulate hunger and fullness can also be affected with PCOS.

Is coffee bad for PCOS? ›

High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).

What is the best weight loss supplement for PCOS? ›

If you have PCOS and struggle with weight loss, you may be wondering if there are supplements that can help you lose weight. The good news is—there are. Berberine, myo-inositol, chromium, carnitine, turmeric, and other supplements can all help with PCOS weight loss.

What to drink at night for weight loss? ›

  • Aug 10, 2023. Weight loss drinks to have before going to bed. ...
  • Losing weight while sleeping. Is it possible to lose weight while sleeping? ...
  • Try these drinks. Here are some drinks that will help you lose weight while sleeping. ...
  • Chamomile tea. ...
  • Grape juice. ...
  • Turmeric milk. ...
  • Cinnamon tea. ...
  • Soaked fenugreek water.
Aug 10, 2023

What is the best exercise for PCOS? ›

Yoga, Pilates, and tai chi are examples of mind-body workouts that can not only burn calories but also lower stress levels, which can increase PCOS symptoms. Thus, this should be a part of your PCOS exercise plan. Strength training: To increase muscular mass, use resistance bands, weights, or your body weight.

What medication is used for PCOS weight loss? ›

Medications effective for weight loss (in addition to lifestyle modifications) that have been specifically studied in women with PCOS include metformin, acarbose, sibutramine, and orlistat (Xenical). Metformin is probably the first-line medication for obesity or weight reduction in patients with PCOS.

Can PCOS weight gain be reduced? ›

While there is no cure for PCOS, a healthy diet can help promote weight loss, lower your blood glucose levels and improve high blood pressure and cholesterol. These six tips can get you started: Monitor your portion sizes.

What is the best fasting for weight loss with PCOS? ›

I often suggest patients try intermittent fasting, either fast for 16 hours of every day or fast for 24 hours every other day. You don't have to start this amount of fasting right away, instead, give your body the time to build up to this goal.

What does a PCOS belly look like? ›

What does PCOS belly look like? PCOS belly is characterized by excess fat accumulation around the abdominal area, often resulting in a distinctive body shape commonly referred to as an “apple shape.” Some people feel as though their abdomen feels larger in proportion to the rest of their body.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Duncan Muller

Last Updated:

Views: 5427

Rating: 4.9 / 5 (59 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Duncan Muller

Birthday: 1997-01-13

Address: Apt. 505 914 Phillip Crossroad, O'Konborough, NV 62411

Phone: +8555305800947

Job: Construction Agent

Hobby: Shopping, Table tennis, Snowboarding, Rafting, Motor sports, Homebrewing, Taxidermy

Introduction: My name is Duncan Muller, I am a enchanting, good, gentle, modern, tasty, nice, elegant person who loves writing and wants to share my knowledge and understanding with you.