Got PCOS - Do These 3 Things for Weight Loss

Got PCOS? Do These 3 Things for Weight Loss

If you’ve got PCOS and feel like nothing works, you’re not imagining it.

Weight loss with PCOS isn’t just about "eating clean" or "exercising more." Your hormones are playing a different game — so your strategy needs to change too.

Let’s break it all down.

💡 PCOS (Polycystic Ovary Syndrome) is a hormonal condition that can mess with your metabolism, blood sugar levels, and hunger signals. It often leads to:

• Increased insulin resistance

• More belly fat storage 

• Higher cravings

• Slower weight loss (but not impossible)

Here’s What Does Work (and why):

1. Lift Weights to Improve Insulin Sensitivity and Build Muscle

Most women with PCOS have some degree of insulin resistance. That means your body doesn’t respond to insulin properly, so it produces more of it… and high insulin = more fat storage.

Lifting weights helps fix that.

🧠 Resistance training improves how your cells respond to insulin, meaning your body becomes better at managing blood sugar and storing less fat — especially around your stomach.

It also helps build muscle, which boosts your metabolism over time. More muscle = more calories burned at rest. A huge win if your hormones are working against you.

2. Eat More Fibre to Regulate Hunger and Balance Blood Sugar

Fibre isn’t just for digestion — it’s your PCOS weight loss ally.

It helps in two ways:

• Slows down digestion, keeping you fuller for longer

• Stabilises blood sugar, reducing energy crashes and cravings

This is key if you find yourself constantly hungry, craving sugar, or bingeing in the evenings. Fibre slows the chaos down.

📦 High-fibre PCOS-friendly foods include:

• Lentils, beans, chickpeas

• Oats, whole grains, brown rice

• Vegetables (especially cruciferous ones)

• Fruit with skin (like pears and apples)

🧠 High fibre = more control = less snacking = fewer calories.
That’s how weight loss happens, even with hormonal resistance in the mix.

3. Prioritise Protein to Build and Repair Tissue

Protein is your best friend if you want to tone up, feel full, and stop random grazing.

It supports muscle growth (which you need from strength training), stabilises appetite, and burns more calories during digestion than carbs or fat.

🔍 The TEF effect (Thermic Effect of Food):
Protein requires more energy to digest — about 20–30% of its calories get used just breaking it down. That’s a metabolic bonus you don’t want to ignore.

💡 More protein = more satiety + better muscle retention + easier fat loss.
For PCOS, this is gold.

So What’s the Plan?

If you’re managing PCOS and want to lose weight without burning out, stop punishing yourself with random cardio and strict meal plans.

Start with these 3 things:

✅ Lift weights 2–4x a week
✅ Include fibre at every meal (veg, oats, pulses)
✅ Hit your protein target daily (~1.6g per kg bodyweight, or around 25–30g per meal)

It’s not a quick fix — but it’s a proven, sustainable strategy that actually works with your body, not against it.

💥 Reminder: Your hormones might make it harder, but they don’t make it impossible.

You just need the right tools — not another detox tea.