How to Lose Weight with PCOS: Expert Tips & Guidance

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How to Lose Weight with PCOS: Expert Tips and Guidance 

Weight loss is challenging enough, but when you throw Polycystic Ovary Syndrome (PCOS) into the mix, it’s like making your way through a complicated obstacle course with your feet tied together. With PCOS, you can be putting in the effort, eating right and exercising but still not see any results on that scale. That is the frustrating but real uphill battle of weight loss for people with PCOS. But, it’s not hopeless, let us jump into some tips and guidance that can help you overcome the challenges and face weight loss with PCOS head-on. 

What is PCOS and its impact on weight? 

If you’re struggling with PCOS, you’re certainly not alone. PCOS affects 4-20% of women of reproductive age worldwide, with celebrities like Victoria Beckham and Lea Michele among them. 

PCOS causes many symptoms, including hormonal imbalances, irregular periods, ovarian cysts, weight gain, acne, hair thinning and infertility. It is believed that a combination of factors including inflammation, hormonal imbalances, and insulin resistance are the main contributors to weight gain and difficulty losing weight. 

Insulin resistance means that the body can’t properly process glucose (sugar) in the bloodstream, so it builds up in the blood and causes a myriad of health issues like diabetes, obesity, and heart disease. In fact, 38-88% of women with PCOS are overweight or obese and 50-90% are insulin resistant.

Understanding PCOS and Weight Gain

So, now that we know PCOS causes hormonal changes, insulin resistance and inflammation, how exactly does that lead to weight gain? The answer lies in the effects of those pesky hormones and inflammatory signals in the body. High levels of insulin increase your hunger and convince your body that it needs to store fat for energy. This is a vicious cycle because as your body stores fat rather than breaking it down, it makes your body further produce hunger signals as it’s not getting energy broken down from that stored fat as it normally should. 

Besides insulin and fat storage being off balance, the body of a woman with PCOS is also likely to be having a chronic inflammatory response from the excess glucose in the blood. This inflammation further worsens hormonal imbalances and thus, weight gain. 

There are likely even more factors that lead to weight gain in women with PCOS yet to be discovered.

Weight Loss Tailored to PCOS

When it comes to losing weight with PCOS, standard diets and exercise rarely work. To be successful in losing weight and reducing the risk of long-term health problems in women with PCOS, it takes a more dedicated and aggressive approach. 

Trying on your own to lose weight often leads to frustration and giving up. For most women with PCOS, losing weight and keeping it off means seeking the help of experienced weight loss professionals and healthcare professionals to craft a customized plan that will actually work. This is where Metabolic Research Center can help with a personalized approach to weight loss that works with your body, instead of against it.

Tips for PCOS Weight Loss

Dealing with PCOS symptoms are enough of a burden, but add trying to lose weight into the equation and it can be almost too much to bear. Here are some tips and advice to make that journey a bit smoother and less daunting: 

• Focus on Low Glycemic Index (GI) Foods: Studies have shown that a low glycemic diet can decrease insulin resistance significantly and can even lower belly fat as well. Low glycemic index means sticking to foods low in carbohydrates and sugar (things that cause blood sugar to go up). Low GI foods are things like leafy vegetables, beans, nuts, lean proteins like fish and chicken, and healthy fats like avocado. High GI foods are things like candy, white bread/pasta/rice, crackers, sugary drinks, potatoes, pastries and breakfast cereals.
• Prescription Weight Loss Medications: Since many prescription weight loss medications also lower blood sugar, it makes sense that drugs like semaglutide work for weight loss in women with PCOS. These medications aren’t for everyone and as with any medication, they could have side effects, but your healthcare professional can prescribe them if you and they feel it’s the right approach for you. And for countless individuals, it is.
• Limit Processed Foods: If you stay away from processed foods and stick to whole, fresh foods, you’re more likely to fill up on nutrients and fiber rather than sugar and preservatives.
• Stay Hydrated: Drinking plenty of water throughout the day can keep your body from feeling hungry when it might actually just be thirsty! If you’re feeling the pangs of “hunger” strike, drink a glass of water and wait 5-10 minutes. You may just find that what you thought was hunger was actually only thirst.
• Cram in Activity: Try to sneak activity into everything you do. If you work at a computer, for example, you could try a standing desk or taking your phone calls while walking.
• Manage Stress: Studies have shown that there is a possible link between stress and weight gain in women with PCOS. Try stress management strategies like breathwork, mindfulness, yoga, meditation, therapy, and exercise to manage stress and help your body heal.
• Focus on Fiber: Increased fiber intake has been linked to lowered insulin resistance and less body fat in people with PCOS. It is recommended to consume around 25 grams of fiber per day, which you can get by eating things like vegetables, berries, whole grains and beans.
• Catch those Zzzzz’s: Adequate sleep (both in quality and number of hours) has been shown in many studies to be related to weight. Getting at least 7 hours of good sleep is key, so make sure to get any sleep apnea or other sleep issues treated asap. 

Medical Weight Loss and Supplements for PCOS

Thankfully, there have been some new developments in the world of weight loss for women with PCOS that make this struggle a little less challenging.

One of these developments is the advent of prescription medications that are effective in helping women with PCOS lose weight. GLP-1 agonists like semaglutide and tirzepatide, work by helping control blood sugar, which is important for PCOS, but they also help with weight loss by several other actions as well including slowing the rate of emptying of the stomach to keep people feeling fuller for longer and helping to reduce the communication of hunger feelings between the stomach and the brain. 

Other supplements that could be helpful for those trying to lose weight, stay feeling fuller longer, and keep energy levels up are things like protein supplements, vitamins, and omega fatty acids. Talk to your healthcare professional or weight loss coach to see if these might be right for you.

Tracking Progress and Maintaining Motivation

When you’re on a weight loss journey, and especially when you have PCOS, keeping yourself motivated and positive is crucial. 

Nobody wants to count calories and document every single bite they take, and realistically this is not something that most people can stick to doing long-term. Tracking your progress can be as simple as weighing or measuring yourself every week, or keeping a notebook of healthy and fulfilling snacks or meals that you want to keep on hand when you have cravings. Everyone has a different level of detail that will help keep them accountable, so find what works for you! 

When it comes to the motivation component, the first step is to set realistic goals so that you don’t immediately feel discouraged. Start with small, easily attainable goals and move up from there. And don’t forget to celebrate even the small milestones as you hit them! Reward yourself with non-food rewards like a spa day, relaxing bath, or a fun outing with friends or family. 

Remember, setbacks or missed milestones are a normal part of every weight loss journey. Rather than looking at them as failures, try to analyze them to see what you could have done differently and make changes that will impact your goals going forward. Every “failure” is actually just an opportunity to keep going and be better than you were the day before! 

Having a coach can make a huge difference in terms of planning, tracking and motivation. Look for a weight loss program that offers one-on-one coaching so that you can connect with, be motivated by, and be held accountable by your coach. 

Final Thoughts on PCOS Weight Loss

Managing your weight with PCOS really does require a holistic approach, encompassing close attention to everything from diet, activity, sleep, mental health, to hormones and beyond. While weight loss for women with PCOS can be incredibly challenging, it is very possible, especially with the advent of new treatments and programs. 

The key takeaways from this article should be to understand the mechanism of weight gain in PCOS and try to treat them with whatever works for you, including options like prescription medications, diet, sleep optimization, stress reduction, and social support. By truly understanding PCOS and taking a broad approach, you can empower yourself to achieve better health as well as long-term success toward your weight loss goals.

*Prescribing medications for Metabolic Research Center patients is solely based on the professional opinion of clinicians and not Metabolic Research Center. Not all patients will qualify for medication. Metabolic Research Center offers compounded medications. Compounds are not FDA-approved, but clinicians might prescribe based on their professional clinical opinion. All medications can come with significant risks or side effects, and Metabolic Research Center patients should discuss all risks and potential side effects with their clinician when prescribed.  Individual results can vary based on starting body weight, diet, and exercise plan. Medication prescriptions require approval from your clinician based on your health history.