How to Lose Weight With PCOS: 14 Helpful Tips

PCOS can affect hormones that regulate hunger and make your body resistant to insulin. Here are 14 tips for losing weight with PCOS

Polycystic ovarian syndrome (PCOS) is a condition that can cause hormonal imbalances, inflammation, and insulin resistance that can make it difficult to lose weight.

PCOS can affect hormones that regulate hunger and make your body resistant to insulin, resulting in increased fat storage. Fortunately, there are steps you can take to get your weight under control. Learn how to lose weight with PCOS with these 14 diet and exercise tips.

14 tips for losing weight with PCOS

1. Reduce simple carb intake

Simple carbs or sugars cause sudden spikes in your blood sugar levels due to their high glycemic index (GI). This can lead to increased insulin levels in the body, which are already high in women with PCOS. Reducing simple carb intake may reduce insulin resistance and inflammation, making weight loss easier.

2. Get enough protein

Protein helps your blood sugar levels remain stable and keeps you full for longer after eating, which can reduce cravings and help you limit your daily calorie intake. Protein also helps you build lean muscle mass and revs up your metabolism, allowing you to burn more calories throughout the day.

3. Eat healthy fats

Not all kinds of fat are bad for weight loss. Poly and monounsaturated fatty acids (PUFAs and MUFAs) are healthy fats that boost metabolism and help regulate blood pressure and cholesterol levels in the body. Healthy fats found in fatty fish, olive oil, avocado, nuts, and seeds not only promote satiety but also lower inflammation, which can help women with PCOS lose weight.

4. Eat more fiber

Fiber promotes feelings of fullness and can promote satiety without the extra calories. Studies have shown that focusing on eating plenty of vegetables, fruits, whole grains, and other high-fiber foods can help lower insulin resistance in women with PCOS and thus aid in weight loss.

5. Avoid junk food

Highly processed foods—fries, chips, cookies, etc.—are empty calories that are loaded with saturated fats, trans fats, and sugar. This can further increase insulin resistance and trigger inflammation, making it harder to lose weight.

6. Practice mindful eating

Practice mindful eating by eating slowly without distractions and focusing on what you are putting into your body. This can help you be in tune with your body and avoid eating more than you eat.

7. Avoid being too restrictive

Healthy eating is a lifestyle and not a quick fix. Being overly restrictive or not eating enough can actually hamper your metabolism and make your weight loss unsustainable. Instead of starving yourself, practice portion control and make sure your meals are balanced and reasonable.

8. Include probiotics in your diet

Probiotics promote the growth of beneficial bacteria that live in your gut that form a healthy gut microbiome. Probiotic foods such as yogurt, kefir, kimchi, and sauerkraut help with nutrient absorption, immunity, digestion, and weight management by lowering inflammation and improving insulin resistance.

9. Drink enough water

Staying well hydrated helps you curb hunger cravings, boost metabolism, and clear waste from your body. Drink at least 8-10 glasses of water a day, and try having a glass before each meal to help prevent overeating.

10. Stay physically active

Regular exercise is crucial to improving insulin resistance and promoting weight loss. Staying physically active is more than just sweating it out in the gym for an hour or two. It requires following a consistent regimen of cardio and resistance training most days of the week.

11. Get enough sleep

Lack of sleep or poor sleep quality can contribute to insulin resistance and weight gain. Studies suggest that practicing good sleep hygiene is one of the most important ways women with PCOS can reduce body fat and maintain a healthy weight.

12. Reduce stress

Stress is a significant risk factor for weight gain. Stress triggers the release of hormones such as cortisol, which are linked to insulin resistance and increase your risk of developing belly fat. Stress management techniques such as meditation, yoga, and deep breathing exercises can help you manage stress and lower cortisol levels.

13. Take medications as prescribed

Your doctor may prescribe medications to manage symptoms and prevent complications of PCOS, including medications to lower insulin resistance, manage cholesterol and blood pressure levels, and treat underlying vitamin deficiencies. Take these medications as prescribed and talk to your doctor before taking supplements that may cause drug interactions or other side effects.

14. Be patient

Losing weight is not an easy or linear process, especially if you have PCOS. So don’t be discouraged if you don’t see much progress at first. Be consistent with your efforts as you follow the tips listed above, and celebrate the small victories along the way.