how to lose weight with PCOS
Wondering how to eat to lose weight with PCOS? You’re in the right place!
If you’ve been diagnosed with PCOS, you may have first suspected something wrong when you gained weight unexpectedly or had a hard time losing weight.
What is PCOS?
Polycystic Ovarian Syndrome (PCOS) is a gynecological health condition characterized by small, numerous cysts on the ovaries. Most commonly, it occurs alongside insulin resistance and elevated male hormones like testosterone with irregular or absent menstruation.
Including the many symptoms of PCOS like excessive facial and body hair and lack of ovulation, the excess weight of PCOS is often very distressing.
PCOS makes weight loss difficult and can cause weight gain
PCOS can be worsened by excess weight and can also encourage excess weight gain.
Many women with PCOS struggle to maintain or lose weight because of imbalanced hormones and insulin resistance. Some women menstruated normally at normal body weights but, after gaining weight, developed PCOS symptoms. For these women, losing weight is often a highly effective tool for restoring normal hormonal balance.
Weight loss can also be beneficial for women with normal BMI who still carry excessive fat in the abdominal region. This is characteristic of insulin resistance.
Some research shows that losing about 10% of body fat is enough to restore ovulation in many with PCOS. However, it’s important to understand that weight loss is not the main goal in PCOS management.
Weight Loss may help pcos symptoms, but it isn’t the main goal of PCOS management
While you may have been told that weight loss is the key to improving your PCOS symptoms, how you eat to achieve weight loss is just as (if not more!) important for your PCOS as the weight itself.
In fact, weight gain and weight loss tend to be side effects of underlying processes in the body.
When we gain weight and struggle to lose weight with PCOS, it is often because our deeper metabolic health is damaged. We likely are struggling with one of the main root cause issues of PCOS- insulin resistance, chronic inflammation or adrenal dysfunction.
To lose weight with PCOS, managing these deeper root causes is key.
Women with PCOS can live happy, healthy, energetic lives and maintain normal weights with some changes in lifestyle.
Ready to make some changes and take back your health? Here are my top 3 ways to lose weight with PCOS.
#1 Whole Foods Anti-inflammatory Diet
The number one goal of PCOS nutritional treatment is the control of insulin and blood sugar.
Most women with PCOS have what is called hyperinsulinemia. This means that they produce excessive insulin compared to the average person. Foods that contain starchy carbohydrates like bread, pasta, and sugar are most likely to trigger this. This is one type of insulin resistance.
This means that women with PCOS can have normal blood glucose readings. However, they can be damaging their metabolism and hormonal health. Insulin is a hormone and it is excessive insulin that causes the most common hormonal imbalances of PCOS.
Here’s a graphic of how high insulin affects PCOS:
To lose weight with pcos, it is important for women with PCOS to follow a lifestyle that focuses on whole foods and anti-inflammatory nutrients. Many diets have been shown to provide benefit for women with PCOS.
Diets that can help you lose weight with PCOS
Lower carbohydrate diets that remove simple starches and added sugars have shown some promise. The reduction in carbohydrates causes a reduction in insulin production.
The Mediterranean diet with it’s focus on good fats has shown benefit as well. Mediterranean eating is actually my favorite approach for PCOS weight loss. I love it because of it’s wide range of foods and all the great research supporting it.
Foods to eat to lose weight with PCOS
Because women with PCOS struggle with chronic inflammation on top of insulin resistance, it is important to make sure that whatever diet is chosen, it is made up of whole, unprocessed foods, and anti-inflammatory non-starchy vegetables like leafy greens, broccoli, and others.
Good fats like olive oil and avocado, and fats with high levels of Omega 3 fatty acids like that found in salmon, are all good choices to lose weight with pcos.
I like to follow a Mediterranean-style diet with most of my PCOS nutrition clients. Below is a graphic of some of the foods to choose more frequently.
Foods to avoid for PCOS weight loss
Just as importantly for anti-inflammatory diets is to exclude certain things.
High starch foods like french fries, bread, pasta, and foods cooked in unsaturated oils like vegetable, soybean, or corn oil should all be avoided.
Fried foods and foods with a lot of flour and sugar, like desserts, are heavy in Advanced Glycation End Products (AGEs) which promote chronic inflammation in PCOS.
It is very beneficial for women with PCOS to be tested for food sensitivities, as sensitivities to dairy, eggs, or grains are common and can exacerbate inflammatory symptoms. I have had a lot of success with food sensitivity testing in my practice and have access to testing that has a much higher than average accuracy rate. If you have food sensitivity testing done, I recommend IgE as well as IgG testing and if possible, work with a practitioner. Just because you create antibodies to a food, does not necessarily mean it’s problematic. However, food sensitivities untreated can create more inflammation by damaging the microbiome.
How many calories to eat to lose weight with PCOS
Caloric needs vary person to person, even among those with PCOS. The best thing to do is change your diet to a whole foods diet first and see how your body responds over the first month. You will likely find yourself losing weight without much effort as you get used to the changes.
However, at some point, calories do often need to be accounted for. Weight loss in PCOS isn’t totally about calories in and calories out, especially because of the impact of hormones like insulin, but following a loose caloric structure can really help keep your weight loss more consistent.
I recommend calculating your total daily energy expenditure using an online calculator and then multiplying by activity factor. I teach you to do this in my PCOS courses.
In general, a caloric deficit of about 500 calories per day is a nice place to hang out to see steady weight loss.
You can also use things like an apple watch or a Fitbit sensor and they tend to be more accurate than most apps when accounting for your activity. I use the Fitbit Sense 2 which helps me a ton because my caloric needs fluctuate wildly with all my dancing!
#2 Supplements and Exercise for PCOS weight loss
Several supplements have shown benefit in improving insulin resistance in women with PCOS. But no supplement can replace the value of a healthy diet and exercise regimen.
Women with PCOS should focus on strength training alongside cardiovascular movement. I recommend weight lifting about 3 times a week along with a long walk each day. Stay moving throughout the day as best you can, taking breaks to get up and walk every hour. Try incorporating yoga or other mindfulness practice into your life at least once a week to help with the balance of your stress hormones (the other root cause issue in pcos!)
Exercise directly improves insulin sensitivity in the muscles and is one of the most important parts of losing weight with PCOS. While it can be tough to work up the energy to exercise at first, you’ll find that the more you do it, the more you enjoy it and the better you feel.
Don’t worry about things like running. Walking long distances has been shown to have just as beneficial an effect on the body as jogging, and in some cases more.
What kinds of Exercise are best for PCOS?
As far as what kinds of exercise to do, my opinions on this have shifted over the years.
Since I have PCOS myself, I know how hard it can be to get up the motivation for movement and how triggering the gym can be. In a perfect world, those with PCOS would do daily cardio to support their insulin balance (while also ensuring they don’t overdo it!) and also lift weights a few times a week to help maintain their muscle mass which raises their metabolic rate.
In reality, what I’ve found is most sustainable for exercise is to find something, anything, you actually enjoy.
I’ve always been the most successful on losing weight with PCOS when I’ve had an activity I genuinely liked going to. For me, that always includes a group element since I get energy from the connections. Over the years I’ve done pole dancing, circuit training, yoga, zumba, and now I’m really into latin dance. I pair these with strength training a couple times a week and it works well for me.
The best exercise for PCOS is the one you actually do with consistency.
Supplements to lose weight with pcos
As far as supplements go, several have been shown to help and there are a few I regularly turn to in my nutrition practice.
Myo-inositol and D-chiro inositol blended in the ideal 40:1 ratio(I like this one) have both been shown to increase weight loss in PCOS, improve insulin sensitivity in women with PCOS as well as improve ovulation rates and reduce PCOS symptoms.
Alpha Lipoic Acid (like this one) has been shown to be anti inflammatory and helpful for women with PCOS.
Making sure you’re eating fish regularly (3x a week or more) is ideal. If you can’t do that, taking a fish oil decreases inflammation and improves insulin sensitivity. This is the one I recommend.
Many women with PCOS have the MTHFR gene mutation and are deficient in important nutrients like zinc. We can really benefit from a complete multivitamin with methylated B’s to support our journey. I recommend this one (find it here).
Hormonal issues are deeply connected to gut health, so it is always wise to take a good probiotic. (I recommend this one for daily use).
There are several more that can help but these are a good place to start.
#3 The PCOS Plate
There are sometimes issues with the way women with PCOS perceive hunger. This is due to something called leptin resistance. Leptin is a hormone that tells our bodies when we are satiated and in PCOS, we tend to have resistance to this signal meaning we experience more hunger than our body really needs. You can learn more about this on my podcast episode on Intuitive Eating struggles in PCOS.
This is especially true when excessive starches, sugars, or artificial sweeteners are present in the diet.
This is why I recommend a structured eating approach in women with PCOS.
To help you plan your meals, focusing in on each plate you’re eating. Make sure each plate is designed with the right amount of macronutrients- protein, carbs, and fats. This the best way to make progress losing weight with PCOS.
Ideally, those with PCOS will eat higher protein, making sure to get at least 30g of protein per meal. This pairs with the advice above to give the best balance of nutrients for PCOS weight loss.
Here’s a graphic of what the PCOS plate should look like and can help you design your meals more effectively.
More help for weight loss
Losing weight with PCOS can be HARD and it requires work, dedication, and consistency. But it IS possible with the right approach.
If you are totally new to PCOS nutrition, I highly recommend my PCOS Foundations course. It’s a budget friendly way to learn about how to structure your PCOS meal plans for weight loss and comes with recipes, grocery lists, and lots of advice. More about that here.
You can also apply for a one on one session with me so we can talk through your PCOS weight loss journey together. More about that here.
I wish you the very best on this pcos weight loss journey and I hope this was helpful for you!
PCOS thoughts & Tips, every friday.
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MEdical Disclaimer
The information contained on amberfischernutrition.com is for informational and education purposes only and should not be construed as medical advice. As a nutrition professional, I draw upon evidence based practices and personal experience with myself and clients to form recommendations like the ones made in this guide. You are an individual with your own unique set of health goals and concerns. Ensure you discuss any changes to your diet with a qualified healthcare professional, like your doctor, to ensure these changes are right for you. This is especially important if you have any other underlying medical conditions. Do not consume foods you are allergic to. Results will be individual and will vary.
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