Table of Contents
Cystar Team
Introduction
how to lose weight with pcos
Let’s be honest, trying to lose weight with PCOS can feel like mopping the ocean sometimes. You can eat the right things, exercise and still the number on the scale keeps increasing. You breathe and you are ten pounds heavier, we get it. It’s frustrating and sometimes demotivating but it’s not your fault. The good news is you CAN lose weight with PCOS. We’re going to break down how to work with your body instead of against it.
Why Does PCOS Make It So Hard to Lose Weight?
So here’s the biggest reason why weight loss feels impossible with PCOS: Insulin resistance. Insulin is the hormone that helps your body utilise sugar for energy. However, with PCOS the cells in your body produce more insulin and don’t respond to insulin the same way it does for others. Now, this excess insulin triggers fat, especially belly fat and makes losing weight harder.
On top of that, hormonal imbalances can make it hard to shed fat and build lean muscle. Also, the chronic inflammation slows metabolism down and increases cravings.
So no, it’s not about how much you want to lose weight. It’s about understanding how PCOS affects your body and adjusting your approach to losing weight.
How to Actually Lose Weight with PCOS
1. Focus on Blood Sugar, Not Just Calories
Stop counting calories and start counting sugar, not literally though. Your focus should be on keeping blood sugar stable. When blood sugar spikes (from processed carbs, sugar, or skipping meals), insulin levels rise, leading to more fat storage. To lose weight with PCOS, you can try this instead:
- Eat protein + healthy fats with every meal to slow sugar absorption.
- Swap refined carbs for fiber-rich foods like Amaranth (quinoa), lentils, and leafy greens.
- Avoid sugary drinks, even “healthy” smoothies can spike insulin.
You can also sign up to our PCOS treatment plan and get a nutrition expert to plan your meal plans with customizable meal options for every meal plus snack ideas.
2. Focus on Strength Training
If you’re always on the treadmill, you need to rethink your workout routine. Too much cardio can increase stress hormones, making weight loss harder. Instead focus on strength training and building lean muscle so it can boost metabolism. Exercises like squats and push-ups work well. Our private yoga sessions can reduce stress and help your flexibility, both of which are essential when dealing with PCOS.
3. Manage Stress (Because It’s Making Things Worse)
PCOS and stress are a terrible combination. When you’re stressed, your body produces cortisol, a hormone that increases belly fat and worsens insulin resistance.
To lose weight with PCOS, always prioritize sleep. Try to aim for 7-9 hours daily to regulate hormones. Also, try mindfulness, deep breathing or box breathing. Even 5 minutes a day can help. Remember, too much exercise can stress your body instead of helping it.
4. Fix Your Hormones with the Right Supplements
While supplements aren’t a magic fix, the right ones can support hormone balance and make weight loss easier. Some of the best supplements to lose weight with PCOS include:
- Inositol: This helps with insulin resistance and can improve ovulation.
- Berberine: A natural alternative to Metformin that helps regulate blood sugar.
- Spearmint Tea: This can lower androgens and reduce cravings.
Before adding supplements, check with your doctor to find what works best for you.
5. Try Intermittent Fasting
Intermittent fasting has shown great promise in helping women with PCOS regulate insulin levels and support weight management. But here’s the truth, it’s not a quick fix. PCOS weight loss takes time, and patience should be your best friend.
With Cystar, you’ll learn how to approach intermittent fasting in a way that works for your body, whether that’s a 12-hour fast, a 16:8 schedule, or something more flexible. The goal isn’t to starve yourself but to give your body time to balance hormones naturally.
6. Sign up for the Cystar PCOS Treatment Program
Imagine a program that not only addresses your weight gain and stubborn belly fat but also supports your overall well-being from your mental health to your daily nutrition and physical activity. At Cystar, we’re committed to helping you understand your body, manage PCOS effectively and reclaim your confidence.
Conclusion
Results won’t happen overnight, and that’s okay. The real win is creating a lifestyle that helps you feel better, stronger, and in control. Small, consistent steps will get you there, and Cystar will be with you at every stage of the journey.
Here’s the most important thing: losing weight with PCOS is slower but it’s not impossible.
Your body is different, and that’s okay. The goal isn’t to drop weight overnight but to create a sustainable lifestyle that works for you. Small, consistent changes will get you there. And remember: You are not broken. Your body just needs a different approach, and now you have the tools to make it happen.
Are you ready to take the next step in your PCOS journey? Join Cystar today and let us partner with you for a healthier, happier tomorrow.
Join our PCOS program
You'll get support on 4 core areas of nutrition, supplementation, mental health and movement
Our programme takes a holistic approach, focusing on the whole person rather than isolated issues. It addresses various aspects to promote overall well-being and effectiveness.
Frequently Asked Questions
Every journey is unique, but many women notice gradual improvements within a few months as they work with our personalized meal plans, strength training guidance, and stress management techniques. Small, consistent changes add up!
Yes! Intermittent fasting can be a game-changer by regulating insulin levels and supporting weight management. At Cystar, we customize fasting schedules to fit your lifestyle and needs, ensuring you’re supported every step of the way without feeling deprived.
1 Comments
Liana
June 30, 20256:11 am
thanks for info.