Acoustic Post - how to lose weight with pcos

By Kamlavathi Mudliyar

Having Polycystic Ovarian Syndrome (PCOS) makes it pretty tough for the person to lose weight. However, some pro strategies can help them out.


  1. What is PCOS?
  2. Symptoms of PCOS
  3. Link between PCOS and Weight Gain
  4. How to Lose Weight with PCOS?
    1. Eat More Fiber
    2. Eat Foods that Fight Inflammation
    3. Eat more lean protein
    4. Avoid Certain Foods

What is PCOS?

There are certain things every woman ought to know about PCOS (Polycystic Ovary Syndrome). PCOS is a hormonal imbalance in about 1 in 5 women. Nutritionists identify it as one of the most common hormonal disorders in the present world.

PCOS is caused due to an overproduction of male hormones called androgens that a woman’s ovaries produce naturally. The excess secretion of androgen is responsible for most of the symptoms of this complicated syndrome.

Just because it’s a common affliction does not mean that the symptoms are managed easily. So you should make sure you’re following a good diet in PCOS.

Profound Symptoms of PCOS

Women with PCOS have higher levels of androgens that can create havoc with the overall system. PCOS may cause serious health problems, including obesity, unwanted hair growth, acne, heart conditions, infertility, diabetes, and hair thinning. It often affects one’s emotional and mental health resulting in anxiety and depression!

Women having PCOS tend to gain weight easily as they have higher-than-normal levels of insulin, a hormone that is released from your pancreas that helps the cells in your body to transform glucose (sugar) into energy. PCOS paired with weight gain contributes to insulin resistance, which makes it harder to lose weight. It rapidly increases the risk of type 2 diabetes and other metabolic health conditions.

It also appears to mess with the regulation of sex hormones which worsens the symptoms of PCOS. It is a vicious cycle!

Almost fifty percent of women with PCOS are overweight.

But you can stop gaining some pounds with PCOS if you follow these steps.

How to Lose Weight with PCOS?

1. Eat More Fiber

In order to fight the symptoms of PCOS and reduce insulin levels, Dieticians urge their patients to follow a fiber-rich diet. High-fiber foods can help with insulin resistance by slowing the digestion process and decreasing the impact of sugar in the blood, which may prove beneficial to women with PCOS.

One should incorporate cruciferous vegetables like cauliflower, broccoli, and sprouts. Greens such as lettuce and arugula, pumpkin, green and red peppers, beans and lentils, sweet potatoes, almonds, berries, and winter squash.

2. Eat Foods that Fight Inflammation

Inflammation is also a reason for the hormonal imbalance in PCOS. Dieticians suggest eating foods that help reduce inflammation to decrease the symptoms. Recommended foods include spinach, kale, tomatoes, walnuts, almonds, organic fruits, olive oil, and fatty fish that is high in omega-3 fatty acids like salmon and sardines. Vegetarians can eat flaxseed, canola, soybeans, or meals with whole grains.

3. Eat More Lean Protein

Protein is the best option if you want to avoid the habit of unlimited snacking. As protein keeps you feel fuller and you are less likely to binge on unhealthy snacks.

Lean protein is in chicken, tofu, and fish. They provide minimal fiber but are a very healthy dietary option for women with PCOS.

Eggs are an excellent diet component for women with PCOS. They are a rich source of protein, loaded with nutrients that fight the symptoms of PCOS. The egg yolk contains a nice source of iron, choline, omega-3 fats, folate, vitamins D, A, and E, and thiamin.

4. Avoid Certain Foods like:

  • Refined carbohydrates
  • Processed foods
  • Sugar – sucrose, corn fructose, dextrose
  • Semolina, durum wheat
  • White foods – muffins, white potato, and bread
  • French fries
  • Processed meat

Women usually experience improved ovulation after weight loss, so obese women who wish to get pregnant can do physician-approved workout along with the weight loss diet.

Do you have any other recommendations on how to lose weight with PCOS?


  1. I never thought I could lose weight with PCOS. I came across this article last week and tried to follow it. Super helpful. Do you know anyone who lost more than 20lbs with PCOS?

    1. Hi Jenny, I’m glad that this article is helping you to lose some weight. Losing weight with PCOS is not impossible, keep working on it. However, I don’t know anyone personally who lost more than 20 lbs with PCOS.

      Some women lose weight due to PCOS but that’s a different case. Thanks for commenting!

      1. Thank you for the motivation 🙂

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