How to Lose Weight with PCOS Naturally & Maintain It

Weight gain doesn't always make a grand entrance; it sneaks in quietly and slowly starts disrupting everything from your metabolism to your mood. But here’s the thing, your late-night snacking or skipped workouts aren’t always to blame. If you’re someone diagnosed with polycystic ovary syndrome (PCOS), the number on the scale might be trying to tell you something. In addition to symptoms like acne, excessive hair growth, and irregular periods, weight gain is also a common sign of PCOS

Polycystic ovary syndrome (PCOS) is a condition characterised by hormonal imbalances, irregular menstrual cycles, and the presence of small cysts on one or both ovaries. Research shows that even a modest weight loss of around 5% can help improve insulin resistance, restore hormone balance, regulate periods, enhance fertility, and boost overall quality of life in individuals with PCOS.

We all know that shedding kilos with PCOS and keeping them off isn't easy. But the journey isn't impossible to navigate. In this blog, we’ll share how to lose weight with PCOS, natural weight management tips, effective weight loss strategies, and an overall health guide to help you manage your weight with PCOS. 

Why does losing weight with PCOS feel so difficult?

Dropping kilos isn’t an easy feat, but losing weight with PCOS can get a bit more challenging. Here are a few factors that determine why weight loss with PCOS feels so difficult. 

• Your body suffers from inflammation: Studies suggest that women with PCOS experience inflammation throughout the body. This inflammation can interfere with normal metabolic functions, making weight loss even more challenging. 

• Your body goes into fat storage mode: In women with PCOS, cells often become resistant to insulin, prompting the pancreas to produce more. This leads to fat storage, especially around the abdomen.

• You get hunger attacks: Women with PCOS often develop insulin resistance over time. Since insulin also acts as an appetite-stimulating hormone, it can trigger strong, frequent cravings, especially for high-calorie foods. Over time, giving in to these cravings can contribute to weight gain.

• Your hormones are on a roll: Hormonal imbalance is one of the key symptoms of PCOS, where women start producing androgens (male hormones). Hormones play a crucial role in regulating fat storage and insulin levels. However, due to an imbalance, their normal functioning is disrupted, making weight loss even harder. 

• Your stress levels rise: Sometimes, PCOS can trigger the release of stress hormones like cortisol, which in turn can increase insulin resistance and amplify cravings. These factors can make losing weight with PCOS even more difficult. 

• Your ethnicity and lifestyle play a role too:  Ethnicity and an urban lifestyle also play an important role, as both can influence the risk and severity of PCOS among Indian women.

Best PCOS diet to lose weight naturally

Weight loss with PCOS is achievable through a balanced, low-carb and nutrient-rich diet. However, it is important to remember that no single food works alone; consistency and quality are key.

Here is the best PCOS diet plan to lose weight and help you get started. 

• Include omega-3 rich foods like flaxseeds, chia seeds, hemp seeds, and fish like mackerel, salmon, and sardines. 

• Use olive oil instead of butter or palmolive oil. 

• Include more protein-rich foods in your diet, like beans, legumes, eggs, nuts, and seafood. 

• Consume whole grains like barley, jowar, brown rice, and others. Breads and pasta made with whole grains are advisable for women with PCOS, since they help in regulating blood sugar spikes. 

• Consume high-fibre foods like avocados, apples, pears, strawberries, and broccoli. Fibre-rich foods help you stay full after a meal, contributing to weight loss with PCOS. 

• Introduce fermented food into your diet, like yoghurt and kefir. Healthy gut bacteria help in increasing metabolism and boosting weight management. 

9 Helpful tips for losing weight with PCOS

1. Reduce your carb intake

2. Get plenty of fiber

3. Eat enough protein

4. Eat healthy fats

5. Eat fermented foods

6. Limit processed foods and added sugars

7. Exercise regularly 

8. Get enough sleep

9. Manage stress

Sample PCOS diet plan to lose weight

Here's a sample PCOS diet plan to lose weight that focuses on low-glycaemic, anti-inflammatory, and nutrient-rich foods to support hormonal balance and weight management:

• Start your day right: Begin your morning with a glass of lukewarm water and lemon to kick-start digestion and metabolism.

• Breakfast: Opt for a balanced mix of protein and fibre, like boiled eggs or scrambled tofu with a slice of multigrain toast. Add a handful of almonds or walnuts for healthy fats, and pair it with a cup of green or herbal tea.

• Lunch: Make this your most nourishing meal of the day. Include lean proteins like grilled chicken, fish, sprouts, or dal. Add complex carbs such as chapati, brown rice, or millet bread. Round it off with cooked veggies, yoghurt, and a fresh salad.

• Dinner: Keep it light and easy to digest. Avoid heavy carbs and focus on salads, lentil soups, or stir-fried vegetables. This helps avoid overnight spikes in insulin.

• Control cravings: Satisfy late-night cravings with a soaked date and a few pumpkin seeds: small, satisfying, and PCOS-friendly!

Lifestyle habits that help you lose weight with PCOS naturally

Making mindful lifestyle changes and adopting healthier food choices is crucial for losing weight with PCOS and maintaining it naturally. Instead of relying on temporary fixes, focus on a holistic, long-term approach. Here are some key lifestyle changes that women with PCOS should adopt for effective weight loss management and maintenance. 

• Exercising is non-negotiable: Regular exercise has numerous benefits. It helps burn calories, reduce body fat, and build muscle, all of which improve insulin sensitivity and boost metabolism. Engaging in physical activities like walking, swimming, dancing, or playing a sport can also help regulate hormonal imbalances.

• Managing stress: Chronic stress can contribute to weight gain and insulin resistance due to elevated levels of cortisol. Incorporate mindfulness practises such as meditation, yoga, journalling, or simply spending time in nature to manage stress effectively.

• Make sleep a priority: Aim for 7-8 hours of quality sleep each night. Poor sleep can disrupt hormone levels, trigger sugar cravings, and affect your ability to maintain a healthy weight.

• Have a positive mindset: Adopting a positive and resilient mindset is crucial when managing PCOS. Stay motivated, be patient with your journey, and practise self-compassion. Small, consistent changes can lead to lasting results.

Key takeaways

Navigating weight loss with PCOS can be more challenging than it is for women without the condition. However, a balanced diet, rich in nutrients and fibre, low in carbs, and high in protein can support your weight loss goals. When combined with regular exercise, healthy lifestyle habits, and a positive mindset, these changes can make a world of difference in your overall health and well-being. 

Remember, losing weight with PCOS isn’t impossible. All it takes is a mix of consistency, patience, and a little bit of self-belief. 

Frequently Asked Questions

1. Why is it harder to lose weight with PCOS?

PCOS affects hormone levels, particularly insulin and androgens, which can lead to insulin resistance and increased fat storage, especially around the abdomen. This makes weight loss more difficult.

2. What kind of diet is best for weight loss with PCOS?

A diet that’s low in refined carbs and sugars, high in protein and fibre, and rich in whole foods (like vegetables, lean proteins, and healthy fats) tends to be most effective. 

3. What kind of exercise is best for PCOS-related weight loss?

A mix of strength training, cardio, and low-impact movement (like walking or yoga) can help. You can also make exercise more fun by picking up a sport you like, such as swimming, badminton, or cycling.