How to Lose Weight with PCOS (and Why It’s Challenging)

Living with polycystic ovary syndrome (PCOS) often means facing symptoms that go beyond the ovaries. Many women notice weight gain, low energy, and frustration when the usual diet advice doesn’t work. If you’ve been eating well and moving more yet see little change, you’re not imagining it. PCOS does make weight loss harder. 

But harder doesn’t mean impossible. Understanding what’s happening in your body is the first step. This guide explains why PCOS affects weight, what dietary patterns work best, how movement, sleep, and stress fit in, and when professional support might help. 

If you’d like personalised help, learn more about HealthHero’s weight management services. 

Why losing weight with PCOS is harder (but possible) 

Weight changes in PCOS aren’t just about calories. Hormones play a big part. PCOS is linked with insulin resistance, where the body doesn’t use insulin effectively. This can lead to higher insulin levels, which signal the body to store more fat, especially around the abdomen. 

High androgen levels (male-type hormones such as testosterone) can also influence where fat is stored and may increase hunger and fatigue. Add in inflammation, poor sleep, and stress, and the challenge grows [1]. 

Common barriers include: 

• Stronger cravings and energy dips after high-carb meals 
• Slower metabolism from insulin resistance 
• Increased inflammation, making weight loss more resistant 
• Sleep disruption and high cortisol, which drive hunger 

It’s not your fault. PCOS changes how your body processes food and energy, but a tailored approach can still work. For more on how stress affects weight, see our guide on cortisol and stress weight gain. 

The best diet approach for PCOS weight loss 

There’s no single “PCOS diet,” but research supports certain eating patterns that help balance hormones and blood sugar. The goal isn’t extreme restriction; it’s stability and consistency. 

A good starting point is the plate method: 

• ½ plate non-starchy vegetables (broccoli, spinach, peppers) 
• ¼ plate lean protein (fish, chicken, eggs, tofu, or lentils) 
• ¼ plate slow-release carbs (whole grains, beans, sweet potato) 
• 1–2 tbsp healthy fats (olive oil, avocado, or nuts) [2] 

What to prioritise 

Focus on: 

• Protein with every meal – helps control hunger and supports muscle mass. 
• High-fibre foods – oats, beans, vegetables, fruit with skin. 
• Healthy fats – olive oil, avocado, oily fish. 
• Whole, minimally processed carbs – aim for low-GI foods that release energy slowly. 

What to limit (not ban) 

You don’t need to cut out whole food groups. Instead, keep these in check: 

• Sugary drinks, pastries, and processed snacks. 
• Alcohol in excess (it affects sleep and blood sugar). 
• “Ultra-processed” foods with long ingredient lists. 

The aim is sustainability, not perfection. See our guide to safe and sustainable weight loss for more on balanced habits that last [3]. 

PCOS weight loss: how to set calories and macros (without obsessing) 

Counting every calorie isn’t the goal. For most people, a gentle calorie deficit of 300–500 calories per day is enough to support fat loss without overwhelming the body. Restricting too much can backfire, raising cortisol and slowing metabolism. 

Protein: Aim for roughly 1.2–1.6 g per kg of body weight per day (e.g. 75–100 g for a 65-kg woman). 
Fibre: Target 25–35 g daily through vegetables, beans, oats, and fruit. 
Carbs: Choose quality over quantity. Low-GI, whole, and paired with protein or fat to reduce spikes. 
Fats: Keep them mostly unsaturated (olive oil, nuts, seeds, oily fish). 

Red flags of overly aggressive dieting: 

• Fatigue, mood swings, or dizziness 
• Missed periods or worsening hair loss 
• Binge eating or food obsession [4] 

Think progress, not perfection. You’re aiming for consistency, not restriction. 

Movement that helps with PCOS (and why) 

Exercise plays a big role in improving PCOS symptoms, but the goal isn’t punishment or burning calories. It’s about helping your body use insulin more effectively, supporting metabolism, and boosting mood. 

Resistance training (2–4 times a week) 

Strength training, whether using weights, resistance bands, or body weight, helps build muscle, which improves insulin sensitivity and stabilises blood sugar. Over time, this can make weight loss more achievable even without major calorie cuts. 

A simple beginner plan could include: 

• Squats or sit-to-stand from a chair 
• Wall push-ups or light dumbbell presses 
• Glute bridges or step-ups 
• Planks or core holds 

Two to four 20–40 minute sessions per week is a good start. 

Cardio and daily movement 

Cardiovascular exercise like brisk walking, cycling, or swimming helps manage inflammation and supports heart health. It doesn’t have to be high-impact or long. Even short bursts make a difference. 

Try this simple formula: 

• A 10-minute walk after meals to help regulate blood sugar. 
• Aim for 7,000–10,000 steps a day, using stairs or short strolls between meetings. 
• Add one or two longer sessions of cardio each week for endurance. 

The best type of exercise is one you can keep doing. If motivation dips, our article on how to keep yourself motivated for weight loss offers practical, realistic strategies [5]. 

Sleep and stress: the under-rated levers 

Poor sleep and chronic stress can make it much harder to manage PCOS-related weight. Both disrupt hormones that control hunger and satiety, increasing ghrelin (hunger) and lowering leptin (fullness). 

Aim for 7–9 hours of sleep each night, keeping a consistent bedtime and wake-up schedule, even on weekends. Try dimming lights and avoiding screens for 30 minutes before bed. 

Managing stress is just as vital. High cortisol levels can increase insulin resistance and encourage fat storage around the abdomen. 

Simple stress-reduction tools include: 

• Deep breathing or guided relaxation for 5–10 minutes daily 
• Morning daylight exposure to regulate circadian rhythm 
• Taking regular “micro-breaks” from screens or work [6] 

You can read more about how cortisol affects fat storage in our cortisol and stress weight gain guide. 

Supplements for PCOS weight loss: what’s worth discussing? 

Supplements can support your plan but shouldn’t replace the basics: nutrition, movement, sleep, and stress management. Always discuss any supplement with a clinician first, especially if you take medication. 

Evidence-based options worth discussing include: 

• Inositol (myo- and D-chiro-inositol): May help regulate insulin and support ovulation. 
• Vitamin D: Deficiency is common in PCOS and linked with higher insulin resistance. 
• Omega-3 fatty acids: Support inflammation control and hormonal balance. 

Avoid products promising “rapid” or “detox” effects. There’s no shortcut to lasting weight loss. To explore supplement and medication options safely, speak to a clinician through HealthHero’s weight management service. 

PCOS weight loss medications: where they fit 

Sometimes lifestyle changes alone aren’t enough. Certain medications can support weight management and metabolic health when prescribed by a healthcare professional. 

• Metformin: Often prescribed for insulin resistance. It helps the body use insulin more efficiently, which can improve ovulation and aid gradual weight loss. 
• GLP-1 receptor agonists: A newer class of medication that helps control appetite and stabilise blood sugar. These are typically used in cases of obesity or when other methods haven’t worked [7]. 

These medications should always be prescribed and monitored by a doctor. They’re tools, not replacements, for a balanced diet and consistent habits. For individual guidance, explore a personalised weight management plan with HealthHero. 

7-step starter plan for the next 14 days 

Small, repeatable habits lead to big results. Here’s a simple two-week plan to get started: 

1. Eat protein with every meal– Aim for lean protein at breakfast, lunch, and dinner.
2.  Use the plate method – Half vegetables, a quarter protein, a quarter complex carbs.
3. Walk for 10 minutes after meals – Helps stabilise blood sugar.
4. Strength train twice a week – Simple bodyweight sessions are fine.
5. Aim for at least 7 hours of sleep – Keep a regular bedtime routine.
6. Take short “stress breaks” each day – A walk, breathing, or music.
7. Plan weekends ahead – Avoid the “Monday restart” by prepping meals or snacks. 

If you like, you can save or print this checklist to track your progress. 

When to seek extra support 

If your progress stalls for 8–12 weeks despite consistent effort, or if weight loss feels emotionally draining, it might be time to seek help. Signs include: 

• Ongoing plateaus even with balanced eating and movement 
• Emotional or binge eating patterns 
• Confusion about medication or supplements 
• Coexisting conditions (like thyroid imbalance or diabetes) [8] 

Professional guidance can make a huge difference. Book expert weight management support to receive a plan that fits your body, lifestyle, and hormones. 

PCOS weight loss FAQs 

Best diet for PCOS weight loss 
A balanced, high-protein, high-fibre diet with moderate carbs works best. Focus on low-GI foods, lean protein, vegetables, and healthy fats rather than cutting carbs completely. 

Are supplements like inositol effective for PCOS weight loss? 
Research suggests that inositol may improve insulin sensitivity and hormonal balance, helping with weight control. However, results vary. Use it only with medical guidance and as part of a wider lifestyle plan. 

Why do I gain weight so easily with PCOS? 
PCOS can cause insulin resistance, which raises blood sugar and insulin levels. This signals the body to store fat more easily, especially around the abdomen. Hormonal imbalances and inflammation can add to the challenge [9]. 

How can I lose belly fat with PCOS? 
You can’t spot-reduce fat, but regular exercise, especially resistance training and brisk walking, combined with balanced eating and stress management, helps reduce abdominal fat over time. 

Is metformin or medication helpful for PCOS weight loss? 
Metformin can help improve insulin function and reduce appetite in some women. GLP-1 receptor medications may also help under medical supervision. These should only be used under clinical guidance. 

How long does it take to lose weight with PCOS? 
There’s no set timeframe. Healthy, gradual weight loss, around 0.5 kg per week, is realistic. Many women notice improved energy and menstrual regularity before big changes on the scale. 

Can I lose weight with PCOS without cutting carbs completely? 
Yes. The quality of carbs matters more than the amount. Choose whole, fibre-rich carbs like oats, quinoa, beans, and vegetables, and pair them with protein to manage blood sugar. 

Why am I not losing weight despite diet and exercise with PCOS? 
Plateaus are common. Hormones, sleep, stress, or under-eating can all play a role. Reviewing your calorie intake, recovery, and medical support can help you move forward. 

Is intermittent fasting safe or effective for PCOS? 
Some women find time-restricted eating (like 12:12 or 14:10 fasting windows) helpful, but strict fasting can disrupt hormones. If you try it, keep meals balanced and avoid skipping breakfast if it leaves you drained. 

What’s the first step if nothing is working? 
Seek professional support. A GP or clinical team can check hormone levels, review medications, and tailor a plan that fits your needs. HealthHero’s weight management service connects you with clinicians who understand PCOS. 

Final thoughts 

Losing weight with PCOS takes patience, consistency, and compassion. It’s not about perfection, it’s about understanding how your body works and supporting it step by step. 

PCOS may make weight loss harder, but it’s absolutely possible with the right mix of nutrition, movement, rest, and support. If progress has stalled or feels overwhelming, remember that you don’t have to do it alone. 

Learn how a personalised weight management plan with HealthHero can help you feel better, regain control, and make changes that last.