Do you have polycystic ovary syndrome (PCOS)? If so, you may know how hard it is to lose weight with PCOS. It is a common hormonal disorder that affects women of reproductive age. It causes irregular periods, excess androgen levels, and cysts on the ovaries. PCOS can also make your body resistant to insulin, which means that your body does not use insulin well to regulate blood sugar levels. This can lead to weight gain, especially around the belly, and increase the risk of type 2 diabetes and heart disease.

But don’t worry, losing weight with PCOS is not impossible. Losing even a small amount of weight can improve your symptoms and overall health. Research shows that losing 5% of your body weight can reduce insulin resistance, restore ovulation, lower androgen levels, and improve fertility in women with PCOS.

In this article, we will share 12 helpful tips on how to lose weight with PCOS. These tips are based on scientific evidence and practical advice from experts and people who have successfully managed their PCOS and weight.

1. Reduce your carb intake

Carbs are the main source of energy for your body, but they also raise your blood sugar levels. If you have insulin resistance, your body may not handle high-carb foods well, and this can lead to more fat storage and weight gain.

So, cutting down on carbs can help you lose weight with PCOS by lowering your insulin levels and making your body burn more fat for fuel. A low-carb diet can also reduce inflammation, hunger, and cravings, which are common in PCOS.

How many carbs should you eat? There is no one right answer, as different people may have different responses and preferences. However, a general guideline is to aim for 20-50 grams of net carbs per day, which is the total amount of carbs minus fiber. You can use an app or a website to track your carb intake and adjust it according to your results and goals.

Some examples of low-carb foods are:

• Meat, poultry, fish, eggs
• Non-starchy vegetables (such as leafy greens, broccoli, cauliflower, zucchini, etc.)
• Nuts and seeds
• Healthy fats (such as olive oil, avocado, coconut oil, butter, etc.)
• Low-carb fruits (such as berries, lemon, lime, etc.)
• Low-carb dairy products (such as cheese, yogurt, cream, etc.)

Some examples of high-carb foods to avoid or limit are:

• Grains (such as wheat, rice, oats, corn, etc.)
• Starchy vegetables (such as potatoes, sweet potatoes, carrots, peas, etc.)
• Legumes (such as beans, lentils, chickpeas, etc.)
• Sugary foods and drinks (such as candy, cake, cookies, soda, juice, etc.)
• Processed foods (such as bread, pasta, cereal, chips, crackers, etc.)

2. Get plenty of fiber

Fiber is a type of carb that your body cannot digest fully. It helps you feel full after a meal and slows down the absorption of sugar into your bloodstream. Fiber also supports your digestive health and feeds the good bacteria in your gut.

Eating more fiber can help you lose weight with PCOS by reducing your appetite and improving your blood sugar control. Fiber can also lower your cholesterol levels and reduce inflammation in your body.

The recommended daily intake of fiber for women is 25 grams per day. However, most people do not get enough fiber from their diet. To increase your fiber intake, you can eat more of these foods:

• Non-starchy vegetables
• Low-carb fruits
• Nuts and seeds
• Chia seeds
• Flax seeds
• Psyllium husk
• Avocado

You can also take a fiber supplement if you need extra help. However, make sure to drink plenty of water when you increase your fiber intake, as fiber can cause bloating and constipation if you are not hydrated enough.

3. Eat enough protein

Protein is an essential nutrient that builds and repairs your muscles, organs, skin, hair, and nails. It also helps you feel satisfied after a meal and boosts your metabolism.

Eating enough protein can help you lose weight with PCOS by increasing your muscle mass, which burns more calories than fat. Protein can also balance your hormones, improve your insulin sensitivity, and reduce your cravings for carbs and sweets.

How much protein do you need? A general rule of thumb is to eat 0.8 grams of protein per kilogram of body weight per day. However, you may need more if you are very active or trying to lose weight. You can use an online calculator or an app to estimate your protein needs and track your intake.

Some examples of high-protein foods are:

• Meat, poultry, fish, eggs
• Low-carb dairy products
• Whey protein powder
• Collagen peptides
• Bone broth
• Tofu
• Tempeh

4. Choose healthy fats

Fats are another important nutrient that provides energy, supports brain function, and helps absorb fat-soluble vitamins. Fats also play a role in hormone production and regulation, which is crucial for women with PCOS.

Eating healthy fats can help you lose weight with PCOS by keeping you full and satisfied, improving your insulin sensitivity, and reducing inflammation in your body. Healthy fats can also enhance your mood and cognitive performance, which can be affected by PCOS.

However, not all fats are created equal. You should avoid or limit trans fats and refined vegetable oils, which can increase your risk of heart disease and diabetes. Instead, you should choose natural sources of healthy fats, such as:

• Olive oil
• Avocado
• Coconut oil
• Butter
• Ghee
• Nuts and seeds
• Fatty fish (such as salmon, sardines, mackerel, etc.)

5. How to Lose Weight with PCOS by Avoiding Processed Foods

Processed foods are foods that have been altered from their natural state by adding or removing ingredients, such as sugar, salt, fat, preservatives, additives, etc. These are usually packaged and have a long shelf life.

Processed foods can make it harder for you to lose weight with PCOS because they are often high in calories, carbs, and unhealthy fats. They can also spike your blood sugar levels and trigger inflammation in your body. Moreover, processed foods can be addictive and make you overeat without feeling satisfied.

Therefore, you should avoid or limit processed foods as much as possible and opt for whole foods instead. Whole foods are foods that are close to their natural state and have not been altered or refined. Whole foods are usually fresh and have a short shelf life.

Some examples of processed foods to avoid or limit are:

• Bread
• Pasta
• Cereal
• Chips
• Crackers
• Cookies
• Cake
• Candy
• Soda
• Juice
• Ice cream

Some examples of whole foods to eat more of are:

• Meat
• Poultry
• Fish
• Eggs
• Vegetables
• Fruits
• Nuts
• Seeds

6. How to Lose Weight with PCOS by Exercising Regularly

Exercise is one of the best things you can do for your health and weight loss. It can help you burn calories, build muscle, improve your heart health, and reduce stress. Exercise can also improve your insulin sensitivity, lower your blood sugar levels, and balance your hormones.

The type and amount of exercise you need may vary depending on your goals, preferences, and fitness level. However, a general recommendation is to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as walking, jogging, cycling, or swimming. You should also do some strength training at least twice a week, such as lifting weights, doing bodyweight exercises, or using resistance bands.

Exercise can also be fun if you find something that suits you. You can try different activities, such as yoga, pilates, dancing, boxing, or hiking. You can also join a class, a club, or a group of friends to make it more social and motivating.

7. How to Lose Weight with PCOS by Managing Stress

Stress is a normal and inevitable part of life, but too much stress can harm your health and weight loss. Stress can trigger the release of cortisol, a hormone that increases your appetite, cravings, and fat storage. It can also disrupt your sleep quality, which can affect your metabolism and hormones.

Therefore, managing stress is essential for losing weight with PCOS. There are many ways to cope with stress, such as:

• Meditation
• Breathing exercises
• Journaling
• Reading
• Listening to music
• Talking to someone
• Seeking professional help

You should also try to identify the sources of stress in your life and find ways to reduce or eliminate them. For example, you can set boundaries, delegate tasks, prioritize your goals, or ask for support.

8. Get enough sleep

Sleep is another key factor for your health and weight loss. It is the time when your body repairs itself, regulates your hormones, and consolidates your memory. Sleep also affects your appetite, energy levels, mood, and cognitive function.

Getting enough sleep can help you lose weight with PCOS by improving your insulin sensitivity, lowering your cortisol levels, and reducing your hunger and cravings. Sleep can also boost your immune system, mental health, and overall well-being.

The amount of sleep you need may vary depending on your age, lifestyle, and individual needs. However, a general guideline is to get at least seven to nine hours of sleep per night. However, you may need more or less depending on how you feel.

To improve your sleep quality, you can follow these tips:

• Stick to a regular sleep schedule and go to bed and wake up at the same time every day.
• Avoid caffeine, alcohol, nicotine, and heavy meals close to bedtime.
• Make your bedroom dark, quiet, cool, and comfortable.
• Turn off or dim any electronic devices, such as TV, computer, phone, etc., at least an hour before bed.
• Do something relaxing before bed, such as reading, meditating, or listening to soothing music.
• Avoid napping during the day, especially in the afternoon or evening.

9. Drink enough water

Water is essential for your body to function properly. It helps transport nutrients and oxygen, flush out toxins and waste, regulate your body temperature, and lubricate your joints. Water also helps you feel full and prevents dehydration, which can cause headaches, fatigue, and cravings.

Drinking enough water can help you lose weight with PCOS by boosting your metabolism, improving your digestion, and reducing your appetite. Water can also improve your skin health and appearance, which can be affected by PCOS.

The amount of water you need may vary depending on your age, weight, activity level, climate, and health conditions. However, a general recommendation is to drink at least eight glasses of water per day or about two liters. You can also drink more water if you exercise, sweat, or consume salty or spicy foods.

To increase your water intake, you can:

• Carry a reusable water bottle with you and refill it throughout the day.
• Add some flavor to your water with lemon, lime, cucumber, mint, berries, or other fruits and herbs.
• Drink herbal teas, such as green tea, chamomile tea, or ginger tea.
• Eat more water-rich foods, such as vegetables, fruits, soups, and salads.
• Avoid or limit sugary drinks, such as soda, juice, sports drinks, and energy drinks.

10. Supplement wisely

Supplements are products that contain vitamins, minerals, herbs, or other substances that are intended to enhance your health and nutrition. Supplements can be helpful for some people with PCOS who may have deficiencies or imbalances in certain nutrients.

However, supplements are not a substitute for a healthy diet and lifestyle. They should be used only as an addition to your regular regimen and under the guidance of a doctor or a nutritionist. Some supplements may have side effects or interactions with other medications or supplements that you are taking.

Some of the supplements that may benefit women with PCOS are:

• Inositol: Inositol is a type of sugar that is involved in insulin signaling and hormone regulation. Inositol can improve insulin sensitivity, ovulation, fertility, and mood in women with PCOS. The recommended dose is 2-4 grams per day of a combination of Myo-inositol and d-chiro-inositol in a 40:1 ratio.
• Vitamin D: Vitamin D is a fat-soluble vitamin that is important for bone health, immune function, and hormone synthesis. Vitamin D deficiency is common in women with PCOS and can contribute to insulin resistance, inflammation, and infertility. 

• 5,000 IU per day of vitamin D3, or as directed by your doctor based on your blood levels.
• Omega-3 fatty acids: Omega-3 fatty acids are polyunsaturated fats that have anti-inflammatory and anti-thrombotic effects. Omega-3 fatty acids can improve insulin sensitivity, lipid profile, blood pressure, and mood in women with PCOS. The recommended dose is 2-3 grams per day of EPA and DHA, which are the active forms of omega-3s found in fish oil or algae oil.
• Magnesium: Magnesium is a mineral that is involved in over 300 enzymatic reactions in your body, including energy production, glucose metabolism, and hormone regulation. Magnesium deficiency is common in women with PCOS and can cause insulin resistance, muscle cramps, headaches, and anxiety. The recommended dose is 300-400 mg per day of magnesium citrate, glycinate, or malate.
• Zinc: Zinc is a trace element that is essential for immune function, wound healing, and hormone synthesis. Zinc deficiency is common in women with PCOS and can impair ovulation, fertility, and skin health. The recommended dose is 15-30 mg per day of zinc picolinate, gluconate, or citrate.
• Chromium: Chromium is a mineral that enhances the action of insulin and helps regulate blood sugar levels. Chromium supplementation can improve insulin sensitivity, glucose tolerance, and lipid profile in women with PCOS. The recommended dose is 200-1,000 mcg per day of chromium picolinate or polynicotinate.

These are some of the most common and beneficial supplements for women with PCOS. However, you should always consult your doctor before taking any supplements to make sure they are safe and appropriate for you. You should also monitor your blood levels and symptoms to see if the supplements are working for you.

11. Seek support

Losing weight with PCOS can be hard, but you don’t have to do it alone. Seeking support from others who understand your struggles and goals can make a huge difference in your motivation, accountability, and success.

You can seek support from various sources, such as:

• Your doctor or a nutritionist who can provide you with professional advice and guidance on how to lose weight with PCOS.
• Your family and friends who can offer you emotional support and encouragement along your journey.
• A therapist or a counselor who can help you cope with any psychological issues or challenges that may arise from PCOS or weight loss.
• A support group or a community of women with PCOS who can share their experiences, tips, and resources with you.
• A coach or a mentor who can inspire you, challenge you and keep you on track with your goals.

You can also seek support online, such as through social media, blogs, podcasts, or forums. However, be careful not to compare yourself to others or fall for unrealistic or unhealthy claims or promises. Remember that everyone’s journey is different and what works for one person may not work for another.

12. Balance your hormones

One of the main causes of PCOS is hormonal imbalance, especially high levels of androgens or “male hormones”. These hormones can interfere with your ovulation, metabolism, and weight loss. Therefore, balancing your hormones is essential for losing weight with PCOS.

There are several ways to balance your hormones naturally, such as:

• Eating foods that support your liver function, such as cruciferous vegetables, garlic, onion, turmeric, and lemon. Your liver is responsible for detoxifying excess hormones from your body.
• Eating foods that promote estrogen metabolism, such as flax seeds, sesame seeds, berries, and fermented soy products. Estrogen is a female hormone that can be converted into androgens if not metabolized properly.
• Eating foods that lower inflammation, such as omega-3 fatty acids, green tea, ginger, and cinnamon. Inflammation can trigger the production of more androgens and impair your insulin sensitivity.
• Avoid foods that disrupt your hormone balance, such as dairy products, gluten, sugar, alcohol, and caffeine. These foods can increase your insulin levels, inflammation, and androgen production.

You can also consult your doctor about taking medications or supplements that can help balance your hormones, such as birth control pills, metformin, spironolactone, or inositol.

13. Practice intermittent fasting

Intermittent fasting is a dietary pattern that involves alternating periods of eating and fasting. For example, you can eat within an 8-hour window (such as from 10 a.m. to 6 p.m.) and fast for the remaining 16 hours.

Intermittent fasting can help you lose weight with PCOS by improving your insulin sensitivity, lowering your blood sugar levels, and increasing your fat burning. Intermittent fasting can also reduce inflammation, oxidative stress, and hormone levels in your body.

However, intermittent fasting is not suitable for everyone and may have some side effects, such as hunger, headaches, fatigue, or irritability. You should consult your doctor before trying intermittent fasting and start gradually with shorter fasting periods. You should also make sure to eat nutritious foods during your eating window and drink plenty of water throughout the day.

14. Add cinnamon to your diet

Cinnamon is a spice that has many health benefits for people with PCOS. It can help you lose weight with PCOS by improving your insulin sensitivity, lowering your blood sugar levels, and reducing your appetite. Cinnamon can also regulate your menstrual cycle, improve your fertility, and enhance your mood.

You can add cinnamon to your diet by sprinkling it on your oatmeal, yogurt, smoothies, or coffee. You can also take cinnamon supplements or capsules, but make sure to choose organic and pure cinnamon without any additives or fillers. The recommended dose of cinnamon for people with PCOS is 1-6 grams per day, or as directed by your doctor.

15. Be patient and consistent

The last but not least tip on how to lose weight with PCOS is to be patient and consistent. Losing weight with PCOS is not a quick or easy process. It takes time, effort, and dedication to see results.

However, it is also not impossible or hopeless. You can achieve your weight loss goals if you follow the tips above and stick to them for the long term. You may not see changes overnight, but you will see them over time if you keep going.

Don’t let setbacks or plateaus discourage you or make you give up. They are normal and inevitable parts of any weight loss journey. Instead, use them as opportunities to learn, adjust, and improve your strategy.

Celebrate every small victory and progress that you make along the way. Reward yourself with something that makes you happy and proud, such as a new outfit, a massage, or a trip. Don’t forget to enjoy the process and have fun while losing weight with PCOS.

I hope this article has given you some useful information and inspiration on how to lose weight with PCOS. Remember that you are not alone in this challenge and that you have the power to overcome it. You are beautiful, strong, and capable of achieving anything you set your mind to. I wish you all the best in your weight loss journey! 

This is the end of the article. Thank you for reading it. If you have any questions or feedback, please let me know. I would love to hear from you.