While societally overlooked, living with polycystic ovary syndrome (PCOS) is no easy feat. In fact, PCOS affects over 5 million women internationally—resulting in silent struggles with infertility, hair loss, chronic lethargy and inexplicable weight gain. Beyond that, dealing with the unrelenting pressures of aligning with Eurocentric beauty standards and glorified thinness can already prove to be a war in itself.
However, if you’re dealing with stubborn PCOS weight gain, you’re more than entitled to feel frustrated when it seems like you’re trying everything and yet, the extra pounds go nowhere. Let’s dive deep into why that is and what you can do about it.
What is PCOS?
If you’re not familiar, polycystic ovary syndrome is a set of symptoms that prevents ovulation. This results in the formation of fluid-filled cysts on the ovaries, producing excess hormones known as androgens. While androgens are found in abundance in men, PCOS creates an abnormally high level of androgens in affected women—cue irregular menstrual cycles, increased insulin levels, and weight gain.
Why Does PCOS Make It Hard To Lose Weight?
While it’s understood that PCOS can make fighting stubborn fat all the more difficult, having some deeper insight as to why can help you not only understand your body, but feel empowered to find a solution. Here are a few reasons why losing weight on PCOS can be so hard:
Elevated insulin
PCOS can keep insulin and blood glucose levels unreasonably high, creating insulin resistance issues that can trigger the body to start storing food as fat, and causing cravings for carbohydrates—especially sugar.
Low-functioning thyroid
Women with PCOS are four times more likely to have hypothyroidism, which slows the metabolism, worsens insulin resistance, and increases circulating testosterone.
Eating too little
We’ve been indoctrinated to believe that when we want to lose weight, restrictive dieting is our only solution. Not only is this detrimental to your health, but it can even result in weight gain in PCOS patients. Long periods of inadequate food consumption can lead to multiple nutrient deficiencies, making it even more difficult to lose weight.
Genetics
While scientists still haven’t discovered exactly why women have PCOS, it has been found to be hereditary—you’re more likely to be diagnosed with PCOS if your mother or sister has it. Weight gain is also greatly impacted by genetics, so it can be helpful to understand family history in order to better understand your body
How Can I Control My Weight With PCOS?
Many wonder “Can someone with PCOS still lose weight?” Here’s the good news: with intentional changes, you can take back control of your weight and take steps toward a healthier lifestyle. In the age of a health-negligent diet culture that champions disordered eating and over-exercise, we're here to provide small, actionable habits that can actually transform your relationship with your body:
Increase your fiber and protein intake
Protein helps stabilize blood sugar while fiber lowers insulin resistance and helps you stay full. Consider adding fibrous foods like beans, berries, cruciferous vegetables, oats, chia seeds, dark chocolate and healthy proteins like eggs, nuts, grass-fed meat, and seafood into your diet.
Take care of your gut
Healthy gut bacteria play a major role in a functioning metabolism. Taking probiotics and eating fermented foods like yogurt, kefir, sauerkraut, miso soup and kombucha can increase the amount of beneficial bacteria in your gut.
Move your body
Just 30 minutes of moderate activity five days per week can greatly impact weight loss efforts. Whether it’s 10,000 steps, dance classes, pilates, kickboxing, or strength training, finding the kind of movement you truly enjoy is the key to staying consistent.
Take supplements
Work with your doctor to discover a safe combination of supplements for your body. Many women with PCOS have found benefits from taking folic acid, myo-inositol & d-chiro-inositol, DIM, magnesium, zinc, chromium, omega 3, berberine, and vitamins B, C, and D supplements.
Get a full night’s sleep
While the CDC suggests aiming for seven hours of sleep per night, women benefit much more from receiving nine to ten hours. Lack of sleep can drive hunger and increase cortisol levels, while deep rest can help the body regulate.
Manage stress
It’s nearly impossible to live a life completely stress-free, but taking steps towards managing it can certainly prove to be beneficial. Stress increases levels of cortisol, leading to insulin resistance and weight gain, but tools like yoga, breathing exercises, meditation, and spending time in nature can aid in calming the nervous system down.
Beyond all else, the number one tip to shed off any extra pounds is to be patient, give yourself grace, and not reprimand your body for ultimately doing its best. While it’s more than okay to have goals and seek evolution, your beauty is unconditional and your value is not measured in the physical. Allow yourself to celebrate simply because you're here, you're alive, and you're YOU.
