Losing Weight with PCOS
If you’ve been diagnosed with polycystic ovary syndrome (PCOS) like me, you probably already know that losing weight can feel like an uphill battle. The frustration of following conventional diet advice only to see minimal results, or watching the scales barely budge despite your best efforts, is something so many women with PCOS experience. But here’s what I want you to know: it’s not your fault, and more importantly, it’s absolutely not impossible.
PCOS affects up to 20% of women of reproductive age, and weight management challenges are one of its most common symptoms. The wonderful news is that with the right approach – one that addresses the unique metabolic challenges PCOS presents – sustainable weight loss is absolutely doable! I lost over 9 stone through diet and exercise – then became a personal trainer in Luton!
Understanding the PCOS Challenge
Before diving into solutions, it’s really helpful to understand why PCOS makes weight management more challenging. The condition creates a perfect storm of metabolic disruption that the tired “calories in, calories out” approach simply doesn’t address effectively.
Insulin Resistance: The Hidden Culprit
The primary barrier to weight loss with PCOS is insulin resistance, affecting up to 80% of women with PCOS. When your body becomes resistant to insulin, it struggles to use glucose effectively for energy. Instead, excess glucose is stored as fat, particularly around your midsection. This creates a frustrating cycle: the more insulin resistant you become, the harder it is to lose weight, and excess weight can worsen insulin resistance.
This metabolic disruption also means your body may crave carbohydrates and sugary foods more intensely than others. These cravings aren’t a lack of willpower – they’re your body’s misguided attempt to manage unstable blood sugar levels. It’s a cycle that can be really hard to break, but with the right information I can help you get there!
Hormonal Imbalances
PCOS involves elevated levels of androgens (male hormones), which can promote fat storage and make it more difficult to build lean muscle mass. Additionally, disrupted hunger hormones can leave you feeling hungry even after eating, making portion control particularly challenging.
The PCOS-Friendly Approach to Exercise
The key to successful exercise with PCOS lies in combining two complementary approaches: cardiovascular exercise for metabolic health (boosting your metabolism) and weight lifting for body composition (gaining muscle) and insulin sensitivity.
Cardiovascular Exercise: Your Metabolic Reset
Regular cardiovascular exercise is really important for improving insulin sensitivity and supporting overall metabolic health. However, you do not need to spend hours on the treadmill. Moderate-intensity activities such as brisk walking, swimming, cycling, or dancing for 30-45 minutes most (4-5) days of the week can make a significant difference.
High-intensity interval training (HIIT) can be particularly effective for women with PCOS, as it improves insulin sensitivity more efficiently than steady-state cardio. Even two to three HIIT sessions per week can yield impressive results.
Weight Lifting: Your Secret Weapon
Strength training is perhaps the most underutilised tool for women with PCOS. Building lean muscle mass directly improves insulin sensitivity, as muscle tissue is highly responsive to insulin and acts as a glucose sink. More muscle also means a higher metabolic rate, helping you burn more calories throughout the day.
Focus on compound movements that work multiple muscle groups – think squats, deadlifts, rows, and presses. Aim for at least two to three strength training sessions per week, progressively increasing weight or repetitions over time.
Nutrition: Working with Your Metabolism, Not Against It
The most effective nutritional approach for PCOS weight loss focuses on managing blood sugar levels and reducing insulin spikes. This doesn’t mean eliminating entire food groups forever, but rather making strategic choices that support your metabolic health.
The Low-Carb Advantage
Reducing carbohydrate intake can significantly improve insulin sensitivity and promote weight loss in women with PCOS. This doesn’t necessarily mean following a strict ketogenic diet, though some women do find success with this approach. Instead, consider these flexible options:
Low Glycaemic Index (GI) Approach: Focus on carbohydrates that release energy slowly, such as quinoa, sweet potatoes, berries, and leafy greens. These foods help maintain stable blood sugar levels throughout the day.
Modified Low-Carb Lifestyle: Aim to get most of your carbohydrates from vegetables and moderate amounts of fruit, while limiting refined grains, sugary foods, and processed carbohydrates. This approach allows for flexibility while still supporting insulin sensitivity.
Flexible Keto Principles: Incorporate the metabolic benefits of ketosis by having some lower-carb days throughout the week, while allowing for higher-carb days when needed for social occasions or intense training.
Building Sustainable Eating Habits
Rather than following a restrictive diet plan with an end date, focus on building sustainable eating patterns that you can comfortably maintain long-term:
- Prioritise protein at each meal to support muscle maintenance and satiety
- Include healthy fats from sources like avocados, nuts, seeds, and olive oil to support hormone production
- Fill half your plate with vegetables to maximise nutrient density while keeping carbohydrates moderate
- Stay hydrated by drinking plenty of water and consider timing your carbohydrate intake around your workouts when your muscles are most receptive to glucose
Creating Your Sustainable Lifestyle
The most important thing to remember about managing PCOS and achieving sustainable weight loss is that this is a lifestyle change, not a temporary fix. Quick fixes and extreme approaches often backfire, particularly with PCOS, as they can worsen hormonal imbalances and slow metabolism.
Start Small and Build Momentum
Begin with manageable changes that you can realistically maintain. This might mean adding one strength training session per week and swapping refined grains for vegetables at dinner. As these habits become natural, gradually add more elements to your routine.
Listen to Your Body
PCOS affects every woman differently. What works brilliantly for one person may not suit another. Pay attention to how different foods and exercises make you feel, and be prepared to adjust your approach accordingly.
Focus on Non-Scale Victories
Weight loss with PCOS can be slower than with other conditions, but that doesn’t mean progress isn’t happening. It’s worth celebrating improvements in energy levels, sleep quality, mood stability, and how your clothes fit. These changes often occur before significant weight loss and are equally important indicators of improving health.
Moving Forward with Confidence
Living with PCOS and working towards your weight loss goals requires patience, consistency, and the right support system. The metabolic challenges are real, but they’re definitely not insurmountable. By addressing insulin resistance through strategic exercise and nutrition choices, you’re not just working towards weight loss – you’re improving your overall health and potentially reducing other PCOS symptoms.
Remember, this journey is about creating a lifestyle that supports your body’s unique needs. There will be ups and downs, and that’s completely normal. What matters is finding an approach that you can maintain long-term, one that helps you feel strong, energised, and confident in your own skin.
Your PCOS diagnosis doesn’t define your potential – it simply means you need a more targeted approach. With the right strategy, support, and mindset, you can absolutely achieve your weight loss goals and maintain them for life. I can support your journey with my real-life PCOS success story!
