To lose weight with PCOS (polycystic ovary syndrome), a combination of dietary changes, exercise, and lifestyle adjustments is effective. Here are key strategies based on expert-reviewed sources:
Dietary Tips
- Reduce carbohydrate intake: Lowering carbs helps manage insulin resistance, which affects 35–80% of people with PCOS and contributes to weight gain
- Increase fiber intake: High-fiber foods promote fullness and are linked to lower insulin resistance and reduced body fat
- Eat enough protein: Protein stabilizes blood sugar, reduces cravings, and promotes fullness, aiding weight loss
- Include healthy fats: Foods like avocado, olive oil, and nuts help increase satiety and support metabolic health
- Limit processed foods and added sugars: These can spike blood sugar and worsen insulin resistance, making weight loss harder
- Consider fermented foods or probiotics: These may improve gut health and metabolism, though evidence is mixed
Exercise and Physical Activity
- Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, or swimming
- Mind-body exercises like yoga and Pilates can reduce stress and burn calories, supporting weight loss
- Regular exercise improves insulin sensitivity and helps reduce abdominal fat common in PCOS
Lifestyle Factors
- Get sufficient sleep: Aim for 7+ hours per night to regulate hunger hormones and support weight control
- Manage stress: Chronic stress raises cortisol, which promotes weight gain, especially belly fat. Techniques like meditation, yoga, and spending time outdoors can help
Additional Notes
- Even a modest weight loss of 5% can significantly improve PCOS symptoms and insulin resistance
- Weight loss with PCOS can be challenging due to hormonal imbalances, but consistent lifestyle changes are beneficial
By focusing on a balanced diet rich in fiber, protein, and healthy fats, regular exercise, good sleep, and stress management, people with PCOS can improve their chances of losing weight and managing symptoms effectively
. If weight loss is difficult, consulting a healthcare provider or dietitian experienced with PCOS is recommended for personalized guidance.
