PCOS Weight Loss: The Ultimate Guide To Losing Weight With PCOS
If you have PCOS and have been trying to lose weight, but it feels impossible, you’re not alone and I’ve been there. PCOS does make it harder to lose weight because we’re naturally more prone to hormonal imbalances, chronic stress and inflammation. Let’s dive into the science behind it and what actions you can take to finally start seeing results.
What Is PCOS?
Let’s start from the top. PCOS, or Polycystic Ovary Syndrome, is a hormonal imbalance syndrome that affects up to 1 in 10 women of reproductive age. And even though it's super common, it often gets misunderstood, overlooked, or brushed off (which is beyond frustrating, I know).
PCOS is characterized by a few hallmark symptoms: irregular or missing periods, ovarian cysts, elevated androgens (aka male hormones like testosterone), insulin resistance, and inflammation. And the kicker? It can make it really, really hard to lose weight—even when you feel like you're doing everything “right.”
But here's the good news: losing weight with PCOS is possible. It just requires a different approach—one that’s more hormone-savvy, inflammation-focused, and deeply rooted in supporting your body, not punishing it.
What Makes PCOS Weight Loss So Challenging?
You’re not imagining it. Losing weight with PCOS is often way harder than it should be—and there are some real, science-backed reasons why.
Insulin resistance is a major player. Many people with PCOS have cells that are less responsive to insulin, which can lead to more fat storage (especially around the belly), sugar cravings, and blood sugar roller coasters.
High androgens can increase muscle mass in some, but they also contribute to more belly fat, acne, and hair growth in places we’d rather not have it.
Chronic inflammation can make the body feel “stuck” in stress mode, slowing down metabolism and increasing cravings for sugar and processed foods.
Hormonal chaos messes with hunger signals, energy levels, sleep quality, and mood—making it so much harder to stick to anything that feels remotely like a “plan.”
So if you’ve tried traditional calorie-counting or overexercising and felt like it got you nowhere (or made things worse)? You're not alone—and it's not your fault. We just need a different approach with PCOS, especially after 30!
The Link Between Hormones and Weight Gain in PCOS
Let’s break it down: hormones are your body’s chemical messengers, and when they’re out of balance (like they often are in PCOS), everything from your metabolism to your mood can feel off.
Insulin is a key hormone in PCOS. When your body becomes resistant to insulin, it pumps out even more of it. High insulin = more fat storage + increased hunger.
Cortisol, the stress hormone, can be elevated due to chronic inflammation, not eating enough, not getting enough protein, not moving your body enough or even emotional stress. This hormone encourages fat storage (especially around the belly) and increases cravings.
Estrogen and progesterone imbalances (often low progesterone and relatively high estrogen or testosterone) also affect weight and water retention.
Balancing these hormones is key to unlocking sustainable weight loss. It’s not just about what you eat or how you move—it’s about supporting your body on a hormonal level.
How to Balance Your Hormones Naturally for Weight Loss
Let’s talk strategies. These are the tried-and-true methods I recommend to clients who want to balance hormones naturally and start feeling more like themselves again:
1. Stabilize blood sugar
Focus on meals that contain protein, healthy fats, and fiber. This trio slows digestion, keeps insulin levels stable, and keeps you full for hours. If you have no ide a where to start with this, my Cycle Syncing Meal Plan is a super helpful resource.
2. Ditch the crash diets
Seriously, they only stress your body out more. Your body needs nourishment to heal—especially with PCOS. And if we’re not getting enough healthy carbs, fats or protein, this will put your body (or keep your body) in a state of fight or flight, which we do not want.
3. Support your liver
Your liver processes excess hormones, so load up on leafy greens, lemon water, cruciferous veggies (like broccoli + cauliflower), and reduce alcohol and processed foods as much as you can.
4. Reduce inflammation
Add in turmeric, ginger, omega-3s (like wild salmon or flaxseeds), and cut back on sugar, processed oils, and refined carbs. A huge contributor to inflammation is our stress as well, so make sure you have some sort of daily practice to calm the nervous system in order to allow your body to get into a rest & digest mode.
5. Prioritize sleep
Aim for 7–9 hours of quality sleep per night. This is when your body resets and hormones regulate.
Best Diet and Nutrition Tips for PCOS Weight Loss
The goal isn’t to follow a restrictive “PCOS diet,” but rather to build a hormone-supportive way of eating that you actually enjoy and can sustain for the long-term. Here are some foundational tips:
✅ What to add in:
High-quality protein: eggs, turkey, chicken, fish, lentils, tofu
Healthy fats: avocado, olive oil, nuts, seeds
Slow-digesting carbs: sweet potato, quinoa, berries, oats
Fiber: leafy greens, flaxseeds, chia seeds, beans
🚫 What to reduce (no need to eliminate fully):
Refined sugar and flour
Highly processed snacks and seed oils
Excess dairy if it flares your acne or inflammation
Caffeine (especially on an empty stomach and after 1pm)
Also—don’t be afraid of carbs! Just pair them with protein and fat to keep your blood sugar stable. And if you can, focus on how you eat too—slow down, chew well, and give your body space to digest.
Effective Workouts That Support PCOS Weight Loss
Repeat after me: you do not need to crush yourself with HIIT 6 days a week to lose weight with PCOS.
In fact, that level of intensity can increase cortisol, worsen inflammation, and stall your progress.
Instead, aim for a movement plan that includes:
Strength training 2–4x per week: builds muscle, improves insulin sensitivity, and boosts metabolism
Walking & getting at least 6500 steps/day: underrated but amazing for fat loss and stress management
Yoga or Pilates: supports your nervous system, reduces cortisol and builds strength
Low-impact cardio like cycling or incline treadmill walks
Movement should be something that feels energizing, not draining. Syncing workouts to your menstrual cycle (if you have one) can also help support hormone shifts week to week.
Lifestyle Habits That Make a Difference With PCOS
Weight loss with PCOS isn’t just about food and workouts—your daily habits and routines matter just as much. Here’s what I always remind my clients:
1. Stress management is everything
Chronic stress = high cortisol = inflammation + cravings + hormone chaos. Try journaling, breathwork, nature walks, or even just taking 10 deep belly breaths. Having some sort of practice you can do every day is key!
2. Track your cycle (even if it’s irregular)
Understanding your unique cycle patterns helps you work with your body, not against it.
3. Use non-toxic skincare and household products
Endocrine disruptors in common products can mimic hormones and make things worse. Start swapping one product a time.
4. Stay hydrated
Sounds basic, but it’s SO important for digestion, metabolism, and energy. Add a pinch of sea salt to your water for minerals and better absorption. Aim to drink at least half your body weight in oz of water per day.
Creating a Sustainable PCOS Weight Loss Plan That Works
Now that you’ve got the info, how do you actually put it all together?
Here’s what a sustainable, hormone-friendly weight loss plan might look like:
🔁 Consistency over perfection
You don’t have to eat “perfectly” or work out every single day. Instead, focus on showing up 85% of the time and giving yourself grace. The other 15% you can indulge a bit and enjoy more of those fun foods.
🧩 Customize for your body
PCOS is not one-size-fits-all. What works for your best friend might not work for you—and that’s okay. Track your symptoms, try different foods or workout routines, and pay attention to how you feel. Give yourself time too! Try something out for 2-3 months and if it’s still not working, look for extra support or change things up.
📊 Monitor progress beyond the scale
Look at your energy, mood, sleep, digestion, and how your clothes fit. The scale is not the only measure of success.
🫶 Get support
Whether it’s working with a hormone health coach (like me :)), joining a group program, or just finding an accountability buddy—support makes a massive difference, especially if you’re just learning about your PCOS and how it works.
PCOS weight loss isn’t impossible—it just needs you to work smarter, not harder. When you support your hormones, reduce inflammation, nourish your body, and move in a way that feels good, your body will respond.
You don’t have to “fix” yourself—you’re not broken. You just need a strategy that actually aligns with how your body works. And I promise, you can get there without restriction, burnout, or self-blame.
Ready for more support for PCOS?
If you want to go beyond blog posts and create a custom PCOS weight loss plan that works for you, check out my 1:1 coaching program or join my online community Becoming Balanced Together to get started today. You deserve to feel strong, confident, and supported in your body. 💛