PCOS and Weight Loss: Why It’s So Hard and How to Make It Easier

If you have PCOS, you’ve probably heard the classic “just eat less and move more” advice a million times. And let’s be real - it’s frustrating, outdated, and completely ignores the fact that PCOS weight loss is not the same as regular weight loss.

PCOS makes things trickier because of hormonal imbalances, insulin resistance, and inflammation, all of which can make your body hold onto weight. But that doesn’t mean it’s impossible. Here’s what’s actually going on with PCOS and weight, plus what really helps.

Why Is It So Hard to Lose Weight with PCOS?

 Insulin Resistance: Most people with PCOS have some level of insulin resistance, which means your body struggles to use insulin properly. This leads to higher insulin levels, which trigger fat storage (especially around your belly) and intense carb cravings.

Hormonal Chaos: PCOS often comes with high androgens (aka male hormones), which can cause weight gain, especially around the midsection. It also messes with your hunger hormones, making you feel hungrier more often.

Chronic Inflammation: Many people with PCOS have low-grade inflammation, which can make your body resistant to weight loss, increase cravings, and mess with your energy levels.

Stress & Cortisol: PCOS bodies tend to have higher cortisol (stress hormone) levels, which makes weight loss harder and increases fat storage. If you're always stressed, running on caffeine, and sleeping poorly, your body is more likely to hold onto weight.

So, no - you’re not “lazy” or “not trying hard enough.” Your body is working against you, and that’s why regular diet advice doesn’t work. But the good news? There are ways to work with your body instead of fighting it.

How to Lose Weight with PCOS (Without Restriction or Over-Exercising)

Tip #1 - Balance Your Blood Sugar

Since insulin resistance is a major player in PCOS, stabilising your blood sugar is key. This means:

• Eating protein, healthy fats, and fibre with every meal when possible to keep energy levels steady.

• Swapping super refined carbs (like white bread and sugary drinks) for more nutritious options or pair them with protein or fat to avoid sugar spikes.

• Eating regular meals to prevent extreme hunger and cravings later.

Tip #2 - Consider strength training

Strength training can be highly beneficial for PCOS due to:

• Improving insulin sensitivity.

• Building lean muscle, which boosts metabolism.

• Supporting hormone balance without spiking cortisol like intense cardio can.

Finding a form of strength training that is enjoyable for you is key, there is no point lifting weights in a gym if it makes you miserable! There are many different forms of strength training.

Tip #3 - Prioritise Sleep & Stress Management

Cortisol (your stress hormone) is already higher with PCOS, and too much stress or poor sleep just makes things worse. Aim for:

• 7–9 hours of sleep per night.

• Daily stress management (deep breathing, yoga, walks, something you enjoy).

• Cutting back on excessive caffeine if it makes you anxious or messes with your sleep. If you cant go without caffeine try to avoid consuming it after 2pm.

Tip #4 - Support Your Gut Health

PCOS and gut health are connected, and an imbalanced gut can increase inflammation, cravings, and bloating. To support your gut:

• Eat more fibre from veggies, nuts, seeds, and whole grains.

• Consider probiotics if you struggle with bloating or gut issues.

• Consider adding kefir, kombucha and greek yogurt to your diet.

Tip #5 -  Be Kind to Yourself & Stop Chasing Perfection

PCOS weight loss is slower, and that’s normal. You’re playing a different game than people without PCOS, so don’t compare your progress to others. Focus on small, sustainable changes rather than trying to be “perfect.” Your body deserves care, not punishment.

If you’re tired of the struggle and want personalised guidance, let’s chat - Book your consultation today.