How To Lose Weight With PCOS: 5 Science-Based Tips

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Losing weight is difficult on its own, but learning how to lose weight with PCOS (polycystic ovary syndrome) is even harder.

How To Lose Weight With PCOS

If you’re a woman with PCOS, you’ve probably noticed it’s much more difficult for you to lose weight. This is due to the hormonal imbalance caused by this syndrome.

I myself have PCOS and I completely understand how you feel. That annoying belly fat that never seems to go away no matter what you do. The fact that you just gain weight much easier than other people. The acne. Sometimes even having to take metformin because of the higher risk of getting type 2 diabetes.

It isn’t fair. Sometimes it feels like no matter what you do, you won’t succeed in losing weight. And it can be confusing to distinguish what foods you should eat on your diet compared to other people because your body may react to the food differently because of PCOS.

Like I said, I know how you feel. And when I started out with weight loss and wanted to change my body, I didn’t know where to turn because there’s so much information out there and I didn’t know which was for me.

In this article, I will specifically try to help women with PCOS who are struggling with weight loss.

And if I was able to break free of the thought that weight loss is simply impossible for me, so can you! Because although it may be harder for us, it is more than possible! And here are some important tips which will help you figure out what to do exactly to succeed in PCOS weight loss!

How To Lose Weight With PCOS:

1.Cut down on sugar, even in fruits

The first tip on how to lose weight with PCOS is to cut down on sugar.

Yeah, we all have those sugar cravings that are so hard to resist. And you probably think I’m crazy saying fruits are bad for weight loss.

I’m not saying fruits aren’t packed with minerals and vitamins. They are! But there’s also so much sugar in something as innocent as a banana. A medium banana has about 15 grams of sugar!

By saying this, I don’t intend to convince you to stop eating fruits for good. Only for when you’re losing weight. Because women with PCOS turn sugar into fat much quicker than other people because of their high insulin resistance.

So in order to reach the maximum results in weight loss, your PCOS diet plan should avoid sugar, even in fruits, for a little while.

2.Be active

Exercising is definitely not for everyone. And if it’s not for you, I completely understand and won’t try to convince you to work out regularly by going to the gym.

By saying be active I mean just try to move as much as possible. This is extremely important when losing weight, especially if you have PCOS.

Because staying active helps regulate your hormonal imbalances and bodily functions. This is very important because the hormonal imbalances are what cause you the struggles with weight loss.

Just try to walk around as much as possible. Whenever you have some free time, I suggest going for a walk. Or maybe try an easy morning workout. It’s so easy yet helps a huge deal with weight loss!

There are so many possibilities to stay active in between daily tasks. So saying you have no time or money is no excuse!

In fact, you’d be surprised how much of a difference simply going for walks can make. Click here to read more about how to use walking to get rid of belly fat.

Moving on to our next tip on how to lose weight with PCOS…

3.Avoid hormonal disrupters

If you have PCOS, then your hormones are already imbalanced. And this really messes with weight loss. But your hormonal imbalance is manageable!

You should make sure to avoid hormonal disrupters, such as irregular sleep and stress. It may seem that sleep and stress have nothing to do with weight loss but they actually play a huge roll, especially if you have PCOS.

You can read more about how sleep affects weight loss and some tips on how to get a better good nights sleep by clicking here. 

4.Don’t fear fats

This is one of the most important tips on how to lose weight with PCOS.

Many people wrongfully assume that all fats are bad for weight loss because they make you fat.

That couldn’t be further from the truth! Fats are super important for weight loss, especially if you have PCOS as they help regulate your hormones and manage PCOS. In fact, fats can help with improving PCOS symptoms so make sure they are included in your diet.

But avoid saturated fats, such as butter. Non-saturated fats are what you need. Vegetable oils, fish, nuts, chia seeds, etc.

Omega-3 is especially great as it lowers testosterone levels. And if you’re someone who doesn’t like fish and other products with omega-3, don’t worry! You can take omega-3 supplements.

Click here to read more about how to include Omega-3s in your diet.

5.Eat the right carbs

Last but certainly not least in our list of tips on how to lose weight with PCOS is to eat the right carbs.

You’ve probably heard before about the right or the wrong carbs for weight loss but never understood exactly what this means.

It can be tricky, I know, but let me try to explain it in a simple way.

Basically, the “right” carbs for weight loss are those that have a low glycemic index which indicates how fast carbs are turned into fat in your body.

You need carbs with a low glycemic index, such as brown rice, oats, and other whole grains, sweet potatoes.

A low-carb diet is also a popular diet among women with PCOS, but these diets are not for everyone. Personally, I felt woozy on a low-carb diet and had 0 energy. Therefore, I would recommend eating the right carbs instead.

And there you have it – 5 tips on how to lose weight with PCOS!

I know it’s complicated but everything is easily learned. Trust me, I’ve been where you are today. Having PCOS, struggling with weight loss and looking for the final solution.

I agree that this is all complicated at first. But it isn’t that hard when you learn which you can very easily! Through my own PCOS weight loss experience, I’ve gathered tons of information that I wish I had back when I first attempted weight loss. Which is why my main tip to you would be to have a weight loss plan.

Don’t make the same mistake I did and don’t waste your time reading thousands of articles about losing weight with PCOS. Make a one-time investment in a weight loss program and you will reach your goal so much faster!

A great weight loss program that we recommend is the 15 Day Plan.


By combining a mixture of different science-based weight loss strategies and educating on how to maintain results, the plan offers fast weight loss results that will last. Up to 15 pounds in 15 days kind of fast! The best part is that you don’t need to go to the gym.

Plus, it’s designed to suit anyone. Whether you are a vegetarian or a meat lover – this program is great for you.

Oh, and they offer a 75-day money back guarantee. So there’s no risk!

If you start now, you could be up to 15 pounds lighter in nearly two weeks! Not to mention, you will reduce cellulite, reduce aches and pains, look younger, and feel healthier, and happier.

A new you is just around the corner…The only one stopping you is yourself!

Click here to find out more about the 15 Day Plan and start your weight loss journey NOW!

Losing weight is a lot easier when you’re not doing it alone! Join our free Facebook community for recipes, tips, questions & answers, and support from people who are going through the same journey as you!

This is a new community, so there aren’t a lot of us, but it’s all about quality not quantity, right?