How to lose weight with PCOS? Try these 10 simple tips

Introduction

The scale is stuck. The stubborn fat won’t budge. It's frustrating!

But weight loss with PCOS is possible!

Women with PCOS are generally overweight or obese. But it's not your fault (more on that later).

So, why is losing weight so important for women with PCOS? It's not just about fitting into your favourite jeans.

Losing even 5-10% of your weight^[1] can lead to:

• Reduced PCOS symptoms
• Improved insulin sensitivity
• Better hormonal balance
• Increased chances of fertility
• Lower risk of related health issues like heart disease and type 2 diabetes

You don't need to aim for a big, dramatic transformation to see real benefits.

In this blog, we'll explain PCOS and why it makes weight loss tricky. More importantly, we'll discuss how to lose weight with PCOS using simple, effective strategies.

You’ve got this!

What is PCOS?

Let's break it down. PCOS is a hormonal disorder that affects how a woman's ovaries function. It disrupts your body’s hormone balance, especially the Hypothalamic-Pituitary-Ovarian (HPO) axis, which is the control room of your period (menstrual cycle).

Here, the ovaries end up having many tiny fluid-filled sacs (or cysts) form on their outer part. These sacs hold immature eggs (follicles).

Now, normally, ovaries release an egg every month.

But in PCOS, things change.

You might have lots of estrogen but no egg to release. As many follicles don’t fully grow, they end up messing up the menstrual cycle.

While more research is needed to understand the cause of PCOS, a major reason can be insulin resistance (the body’s inability to use insulin properly).

When your body is unable to use insulin properly, it affects other hormones like oestrogen and androgens (male hormones) and worsens its symptoms.

You might experience:

• Anovulation (non-release of the egg).
• Irregular or missed periods.
• Excess hair growth (hirsutism)
• Hair loss (yes, we understand the doglaapan/irony).
• Acne-ridden skin and oily skin.
• Velvety patches of thick, dark skin (acanthosis nigricans).
• Fertility issues.
• Difficulty losing weight.

But why is it hard to lose weight with PCOS?

A variety of factors come into play (read conspire) and make it hard to shed those kilos:

• Insulin resistance and hormonal imbalances (ghrelin and leptin) make fat storage easier and cravings harder to resist.
• Calorie restriction puts your body in survival mode, while gut health issues add another layer of difficulty.
• Mental health challenges like anxiety, stress, and depression affect your eating habits and motivation.
• Poor sleep can mess with hunger levels and slow down your metabolism.
• Slow progress often drains your motivation and fuels self-doubt.
• Juggling work, family, and conflicting dietary needs adds extra pressure.
• Repetitive meals can make it challenging to stay committed.
• Genetics can significantly influence body processes that affect weight gain.

Now that we know the why, let’s get started with the how.

And the tips begin!

How to lose weight with PCOS?

Tip 1: Focus on low glycemic index (GI) foods

The Glycemic Index (GI) ranks carbohydrates based on how quickly they raise blood sugar.

For PCOS patients, who often struggle with insulin resistance, choosing low-GI foods can make a big difference.

Research^[2] shows that low-GI diets, when eaten as a part of a 7-day PCOS diet plan, can significantly improve insulin sensitivity, lower testosterone, and reduce inflammation in PCOS.

Eating low-GI foods keeps your energy levels steady throughout the day. This is a big plus for weight management and also cuts down the risk of PCOS-related complications.

Leading gynaecologist Dr. Anjali Kumar recommends these easily available low-GI foods you can add to your PCOS diet plan to lose weight without hurting your taste buds:

Want to know how to incorporate these foods into your diet? Check out this comprehensive PCOS-friendly diet plan.

Tip 2: Eat more protein

While traditional Indian meals like rice and chapati are comforting, they are not too great in providing protein.

But when you add more protein^[3] to your diet, you're giving your body the tools it needs to regulate insulin, tame testosterone, and even deal with acne and unwanted hair growth.

Try to consume 1g of protein per kilogram of your body weight daily. This will support weight loss, preserve muscle, and boost metabolism.

Protein is excellent at controlling hunger hormones and keeps your hunger at bay.

Easy ways to add more protein to your diet:

• Add foods like chicken, fish, eggs, paneer, lentils, chickpeas (chana), and tofu to your 7-day PCOS diet plan.
• If you are vegan, soy-based products and legumes (masoor dal, moong dal, urad dal, rajma, etc.) are great options.
• Add some chia seeds to your breakfast.
• You can enjoy Greek yoghurt, nuts and dry fruits while snacking.

You will surely enjoy these small, tasty changes.

Tip 3: Practice mindful eating

Mindfulness, with roots in Buddhist and Vedic traditions, has been a part of Indian culture for thousands of years. Rajayoga, Yoga Nidra, and Om meditation are a blend of physical, mental, and spiritual well-being.

Mindfulness helps you tune in to your body’s natural signals and prevent overeating.

Instead of eating out of habit or emotion (like stress, boredom, or sadness), it helps you recognise triggers that might tempt you to reach for food.

Studies^[4] even show that mindfulness can help change eating behaviours linked to obesity. This makes it a valuable weight-loss tool, especially for conditions like PCOS.

Here are a few tips for mindful eating you can try:

• Think about what kind of emotions make you reach for food.
• There are better distractions than food. Try meditation, going for a walk, or calling a friend when emotions get the best of you.
• The next time you feel hungry, give yourself 10-15 minutes to decide what you want to eat.
• Keep more nutritious options in your line of sight so you’re not tempted by junk food.
• Don’t feel guilty if you slip up. You can always reset and move forward!

Tip 4: Increase strength training and resistance exercises

Strength training builds power and muscle with heavy weights and fewer reps, while resistance training improves endurance with more varied exercises.

These exercises are truly becoming a game-changer for PCOS.

Paired with a healthy PCOS diet plan to lose weight, they make it easier for women with PCOS to improve overall health.

With strength training, you get:

• Improved insulin sensitivity.
• Lowered testosterone and other androgens.
• Reduced weight, unwanted hair, and acne.
• More lean muscle.
• Increased calorie burning, even at rest.
• Fat loss while maintaining muscle.
• Better physical and mental health.
• Increased self-confidence.

Get started with these workouts at home, and let us know how you feel.

PCOS-friendly exercises for weight loss

Here are a few tips before you get started:

• Aim for at least three sessions a week.
• Each workout should last 45-60 minutes and target all major muscle groups.
• Start with moderate intensity and increase gradually.

If resistance training is not your cup of tea at the beginning, there is no need to worry. Try this yoga workout for PCOS.

Tip 5: Time to de-stress!

A little stress can be manageable, but too much isn’t good for anyone—and with PCOS, it feels like the body is constantly juggling emotions.

Women with PCOS have higher levels of cortisol (the stress hormone) and are up to six times more likely to develop anxiety^[5] compared to those without the condition.

Cortisol also worsens symptoms like insulin resistance, weight gain, and hormonal imbalances.

High levels of cortisol, amylase, and DHEA (a steroid hormone) show that women in this condition experience greater stress^[6]. This could be from managing symptoms like weight gain, excess hair, and infertility.

On top of that, there’s the mental strain from anxiety and depression.

That's why engaging in activities that let you relax and practice self-compassion is essential to managing PCOS gently.

Here are some techniques to lower your stress:

• Steal some time from your day and meditate for 5 minutes daily. You can use a meditation app, watch a YouTube video, or just close your eyes and focus on your breath.
• Do gentle stretches like lat stretch, child’s pose, low lunges, etc., for 10 minutes every day.
• If you are experiencing a stressful moment, take slow breaths for 3-5 minutes.
• Journal your thoughts and feelings daily in your diary, and let your emotions out.
• Devote at least 30 minutes to a physical activity like walking, dancing, cycling, or jogging.
• Spend 15 minutes in nature or just walk on fresh grass and unwind yourself.

Remember, taking time out for yourself isn’t selfish.

Tip 6: Sleep well

When your sleep quality isn’t as good, it can cause the body to store more fat and worsen insulin levels. Women with PCOS don’t need the extra strain.

Issues like obstructive sleep apnea (OSA), insomnia, and trouble falling asleep share PCOS as a common factor.

These problems affect the good restorative sleep you deserve and worsen hormonal imbalances. Even healthy women with a normal BMI can face this issue.

It turns out that the “sleep on it” approach may be helpful in managing PCOS.

Experts recommend sleeping for 7-9 hours to balance your insulin, cortisol, and hormones that control hunger and energy.

Many doctors think that cognitive behavioural therapy (CBT) might be a helpful way to build better habits and sleep peacefully.

Here are some tips for a sound sleep at night:

• Skip caffeine in the evening.
• Try not to drink alcohol before bed as it disrupts deep sleep.
• Exercise regularly. But if it’s before bedtime, keep it light.
• Try relaxation techniques like deep breathing or meditation before you hit the bed.
• Make sure your bedroom is quiet, peaceful, and calm so you can sleep better.
• A consistent bedtime and wake-up schedule will train your brain to sleep on time.
• If you are a nap-lover, limit your daytime siestas to under 30 minutes.
• Turn off screens and avoid any blue-light exposure at least an hour before bed.
• Reserve your bedroom for sleep. Beds should be a no-working zone.

Tip 7: Avoid sugary and processed foods

We all know how tempting a bag of chips or a tub of ice cream can be.

If you love binge eating, these ultra-processed treats can be hard to resist. They're designed to hit all the right spots in the brain with their salt, sweet, and fat content.

But what you get in the end is insulin resistance.

In fact, studies^[7] show that about half of women with PCOS struggle with food addiction. Women with lean PCOS are no exception.

This is why sugary foods top the PCOS food list to avoid.

Also, birth control pills (often prescribed for PCOS treatment) can make cravings worse.

If you notice your cravings increasing after taking these medicines, don't hesitate to talk to your doctor. There might be other options that work better for you.

The good news is that changing your diet can make a big difference. By choosing fewer processed foods and more whole foods, you can tackle your cravings and symptoms.

How can you reduce your sugar intake?

• Always look at food labels carefully for hidden sugars.
• Track your sugar intake daily.
• See what kinds of triggers tempt you into eating sugary foods.
• Skip sugary beverages and replace them with low-calorie drinks.
• Eat whole, unprocessed foods.
• Prefer eating homemade meals to avoid added sugars.
• Choose nuts, dry fruits, or fruit instead of junk food.
• Use honey or dates in limited quantities.
• Limit your dessert intake.
• Manage emotional eating with more constructive activities.

Tip 8: Stay hydrated

Who knew drinking water could help you lose weight?

A study^[8] was carried out among overweight and obese individuals, where they were asked to replace sugary drinks with water. This resulted in a small but noticeable reduction in weight and waist size.

When you drink water (especially cold water), your body has to work more to warm it up.

Now, this is an energy-intensive process. As a result, your body burns a few extra calories.

Sometimes, thirst shows up as hunger and cravings.

The next time you feel hungry, reach out for the water bottle before you grab that bag of chips.

To help you ensure you are hydrated enough, corporate wellness coach Dr. Umesh Wadhavani has some useful tips up his sleeve:

• Set a reminder on your phone to drink water every 90 minutes.
• Drink 2-3 glasses of water before meals.
• Add pink salt, lemon wedges, fruits, chia seeds or cucumber slices for flavour if you dislike plain water.
• Try chaas, coconut water, protein shakes, or unsweetened tea as an alternative to water.
• Keep water within easy reach, and carry a bottle when possible.

Tip 9: Try intermittent fasting (IF)

If you are thinking about intermittent fasting (IF) to manage PCOS, it may be worth your time.

IF is a method of eating where you create windows of eating and fasting and alternate between them.

This way, your body uses stored fats instead of glucose and enters a “fat-burning mode.”

The Jain community in India has been engaging in intermittent fasting since centuries. The aim when doing an upvasa is to increase self-control, detach yourself from unhealthy eating habits, and detox your body.

Not just that, Ayurveda^[9] often compares PCOS to Santarpanajanya Vikara (diseases due to excess). For this, Upvasa (fasting) can help balance and improve Agni (digestive fire).

Intermittent fasting can improve insulin sensitivity, lower androgens (male hormones), and help lose weight.

In one study, almost three-quarters of women with PCOS started getting their periods again after just 6 weeks of time-restricted eating (IF)!

However, not all studies show clear benefits.

A study^[10] carried out on women with PCOS fasting during Ramadan didn't see any major changes in insulin or glucose levels.

Still, the approach can work for some, especially when intermittent fasting is tailored to their needs.

Ready to try IF? Here are some things to keep in mind before you embark on that route:

• Check with your doctor first before starting a new PCOS diet to lose weight.
• Find a fasting schedule that suits you.
• Start with shorter fasting windows before progressing to longer ones.
• See how your body responds to IF and tweak as you go.
• Stay hydrated with water or healthy, low-calorie drinks.
• Include more protein, healthy fats, and fibre in your meals.
• Don’t over-cut calorie consumption; your body needs fuel.

Tip 10: Track your progress

Track your weight loss progress and note changes in energy, mood, or eating patterns. This way, you can adjust your weight loss goals accordingly.

Here are some simple ways in which you can track your progress:

• Maintain a food and exercise journal and keep it in a handy, accessible place.
• Try using a fitness-tracking app or device to stay updated about your progress.
• Measure yourself regularly. Not just the numbers on the weighing scale, but also measure your ‘inch-loss’ in shoulders, waist, hips, thighs, biceps, and calves.
• Fitness is more than numbers. Ask, "Do I feel stronger? Is my skin clearer? Are my periods regular?" These changes are just as significant as weight loss.

Consistency is what makes the results of your efforts sweeter. Small, steady actions are all you need to create lasting changes in your health.

Conclusion

Living with PCOS is like going on a rollercoaster ride you never signed up for. The good thing is that it can be managed with the right strategies, and it is absolutely possible to lose weight and get fit.

Many specialists on the subject are emphasising more and more on treating PCOS using a mix of healthy eating, physical activity, and certain kinds of cognitive therapies.

Following these simple steps in this guide will help you manage PCOS and stay on track.

This may seem like a lot at first, but you don't have to implement all these changes at once. Just start small, choose one or two tips that seem doable, and slowly add them to your routine. With time, these habits will work in auto-pilot mode.

If you're looking for extra support on your PCOS journey, Aktive is here for you. Check out how clinically-proven weight loss plans can help you keep the weight away in a sustainable way.