Struggling to Lose Weight With PCOS? Here’s How to Take Control

If you're dealing with Polycystic Ovary Syndrome (PCOS), you already know it’s more than just a hormonal imbalance. PCOS affects nearly every aspect of your health, from metabolic function to cardiovascular health. It often brings chronic low-grade inflammation, insulin resistance, and a higher risk of obesity—all of which can make weight loss feel like an uphill battle. But the truth is, with the right strategies, you can manage your weight and PCOS more effectively.

Let’s dive into science-backed methods that help you take control of your health and manage PCOS-related weight challenges.

Break Up with Fad Diets for Good

While it's tempting to try quick-fix diets that promise rapid weight loss, the truth is they often fail to deliver sustainable results. Up to 95% of people who follow fad diets regain the weight they’ve lost, thanks to the restrictive and unrealistic nature of these diets. This cycle of losing and regaining weight—often called "yo-yo dieting"—can do more harm than good by slowing down your metabolism and disrupting your hormones.

The key? Focus on long-term changes rather than temporary fixes. Choose whole, nutrient-dense foods that nourish your body, balance your blood sugar, and support long-term success.

Eat to Support Your Body's Needs

Rather than "dieting," making gradual, sustainable dietary adjustments is one of the most effective ways to manage PCOS. Studies suggest that reducing the intake of trans fats and high-glycemic foods can help reduce inflammation and improve insulin sensitivity, two significant issues in women with PCOS. On the flip side, incorporating more whole grains, omega-3s, and folic acid may help with inflammation and fertility concerns.

The Mediterranean diet, known for its emphasis on fruits, vegetables, healthy fats, and lean proteins, is an excellent, well-researched dietary pattern to follow. Unlike the Western diet, which often exacerbates inflammation, the Mediterranean diet provides the nutrients your body needs to manage PCOS effectively.

Prioritize Protein & Fiber for Satiety

Two of the most critical components of any successful weight loss plan are protein and fiber. Protein helps keep you feeling full longer and has the added benefit of boosting your metabolism. Aim to consume about 25 grams of protein at each meal to help manage hunger and fuel your body.

Fiber, on the other hand, helps regulate blood sugar levels and promotes digestive health. It’s also a key player in reducing inflammation, a crucial factor for women with PCOS. By including fiber-rich foods like fruits, vegetables, legumes, and whole grains in your diet, you can support your body’s ability to manage PCOS symptoms.

Create a Sustainable Calorie Deficit

Weight loss, at its core, requires a calorie deficit—burning more calories than you consume. However, the size of the deficit varies from person to person. A typical recommendation is to reduce your daily intake by 500 calories, which can lead to about a pound of weight loss per week. This approach can be adjusted based on individual needs and health goals.

Tracking your intake using apps or even a food journal can help you stay mindful of your eating patterns and ensure you’re meeting your goals without being overly restrictive. A registered dietitian can help you calculate your calorie and nutrient needs to keep you on the right track.

Exercise: The Best Medicine for PCOS

Physical activity is essential in managing PCOS and overall health. Regular exercise not only helps burn calories but also improves insulin sensitivity, reduces inflammation, and enhances mood. Current guidelines recommend 150-300 minutes of moderate-intensity aerobic activity per week or 75-150 minutes of vigorous-intensity exercise. But for women with PCOS, aiming for 250 minutes of moderate activity, along with strength training twice per week, has shown even more significant benefits for weight loss and symptom management.

Strength training, in particular, helps build muscle mass, which boosts metabolism and helps manage insulin resistance, making it an essential part of any PCOS management plan.

Examine Your Lifestyle Choices

Weight management isn’t just about what you eat and how much you exercise. Sleep, stress, and overall lifestyle habits play crucial roles in your ability to lose weight. Chronic stress can lead to an increase in cortisol, a hormone that promotes fat storage, particularly around the abdomen.

Similarly, poor sleep has been linked to changes in hunger hormones and a reduced ability to burn calories. The Centers for Disease Control and Prevention (CDC) recommends getting at least seven hours of quality sleep each night for optimal health benefits. Establishing a nighttime routine, managing stress through mindfulness or meditation, and reducing screen time before bed are great places to start.

Work With Your Healthcare Team

A well-rounded approach to managing PCOS should always involve a healthcare team, including your primary care provider and a registered dietitian. These professionals can help you navigate the complexities of PCOS and develop personalized strategies for managing your symptoms through nutrition, exercise, and other lifestyle changes.

Registered dietitians, in particular, are a critical part of your care team. Research has shown that working with a dietitian leads to improved dietary habits, better blood sugar control, and more effective weight loss outcomes.

Conclusion

Polycystic Ovary Syndrome is a challenging condition, but it doesn’t have to stand in the way of your health and weight goals. By making gradual changes to your diet, incorporating exercise, managing stress, and working with your healthcare providers, you can take control of your PCOS and achieve sustainable weight loss. Ditch the fad diets and adopt a balanced, nourishing approach that promotes long-term health and well-being.

If you’re looking for additional guidance on managing PCOS through nutrition and lifestyle changes, consider booking a consultation with a registered dietitian. Together, you can build a plan tailored to your needs and goals, setting you up for long-term success.

References:

• Barrea, L., et al. (2019). Adherence to the Mediterranean Diet, Dietary Patterns and Body Composition in Women with Polycystic Ovary Syndrome (PCOS). Nutrients, 11(10), 2278. https://doi.org/10.3390/nu11102278
• González, F., et al. (2020). Inflammation Triggered by Saturated Fat Ingestion Is Linked to Insulin Resistance and Hyperandrogenism in Polycystic Ovary Syndrome. The Journal of Clinical Endocrinology & Metabolism, 105(6), e2152–e2167. https://doi.org/10.1210/clinem/dgaa108
• Sabag, A., et al. (2024). Exercise in the management of polycystic ovary syndrome: A position statement from Exercise and Sports Science Australia. Journal of Science and Medicine in Sport. https://doi.org/10.1016/j.jsams.2024.05.015