How to lose weight with PCOS?

Shannonx1991

Hello, I've been struggling with weight loss for years and I have joined this site (and many others) countless times to try to help myself achieve weight loss. I never got very far due to a lack of motivation through lack of results no matter how hard I tried. Now I've been diagnosed with PCOS which explains a lot where trying to lose weight is concerned. I was wondering if anyone with PCOS has any success stories or friendly advice for me please? I'm a very large woman who can only manage a 15-20 minute walk 3-4 days a week. I'm aged 33, almost 34 and I am at the end of my tether! Please help!

Pic for attention*

Lietchi

Thisisn't my own experience since I don't have PCOS, but I've read that a low(er) carb diets can help. PCOS seems to have some correlation with insulin resistance if I remember correctly.

DiscusTank5

I've been told by a medical professional that I have PCOS. And yet, I've lost down from 219 lbs in Oct. 2024 to 176.2 as of this morning. Back in 2018 I'd gotten up to 238.8 but Dietbets (really! I'm competitive) helped me lose about 30 lbs, some of which I regained last year.

I cut out processed sugar entirely for a month (Jan.) and got rid of my sugar addiction that way. Now I eat one serving of dessert a week and drink a Doc Pop (prebiotic) nearly every day instead of a Dr. Pepper. For me, it is easy to have will power if I'm not craving junk sugar. I still eat multiple servings of fruit a day.

I also watch my protein macros--I usually don't eat enough unless I go out of my way to add protein powder to pancakes, eat a protein bar as a snack, etc. I don't worry about restricting carbs--in fact, I rely on them to fuel my workouts (about 6/week). I ran a 5K in April in 33 minutes. But I was a regular exerciser even when obese.

All that to say: track your food for a few days, then go from there. Maybe sugary treats aren't an issue for you, maybe it's soda or skipping meals, then bingeing. But I'm in my late 40s and in better shape now than in the last two decades. If I can do it, you can!!!

Keep us updated. :)

Shannonx1991

Thank you both for your answers. In regards to your reply DiscusTank5, the talk about junk sugar makes sense to me. I seem to crave very sweet chocolates and drinks even more so than anything. It's strange but I could consume a ton of sweet milk chocolate and yet if I had a bar of dark chocolate I could only eat 2 or 3 squares. You've made me aware of that now. Gives me something to think about!

Jthanmyfitnesspal

I'm the dad of a kid with PCOS. They're now in their 20s, and quite successful. Every attempt we made as parents to encourage weight control and general fitness failed and was interpreted as horribly negative in retrospect. The PCOS body really wants to hold onto the extra weight for some reason, and intervening isn't easy. Honestly, after watching all that I wouldn't want anyone to suffer so much, and I would suggest considering GLP-1's. Particularly if you have pre-diabetes or any other condition that can be addressed by weight loss.

ddsb1111

You asked for help, you’re at the end of your tether… so I looked into this for you (MFP and medical journals only). Here’s what I got…

You’re definitely not alone if you’re wondering if PCOS messes with your metabolism and causes weight gain.

So, here’s the honest truth- there is some research that shows women with PCOS might have a slightly lower BMR, especially if there’s insulin resistance involved. It sounds like you might. One study found a difference of around 300–400 calories between women with and without PCOS, but not all studies agree. A few others show no real difference whatsoever.

For example:

• A 2009 study found that women with PCOS had a lower average BMR (~1,445 kcal/day vs. 1,868 in controls), particularly if they were insulin-resistant.
• But a 2015 and 2019 study both showed no major difference in BMR when adjusting for age and lean body mass.
  

So, the good news- your BMR might be slightly lower, but probably not enough to fully explain weight struggles on its own. The bigger issue with PCOS tends to be how your body handles insulin and stores fat, especially around your stomach, not just how many calories you burn at rest.

Hypothetically, if your BMR is around 1,550, it’s probably still in that range. It might be a bit lower (like 1,480–1,500), but not drastically different.

From this site specifically (and a lot of digging into the research), what really helps with PCOS weight loss is…

• Prioritizing muscle building workouts (weights are magic for PCOS I guess)
• Increasing your NEAT
• Being consistent with calories and tracking, even when the scale is slow
• Keeping carbs a little lower or more balanced, especially around insulin sensitive times of day
• Getting good sleep and managing stress (seriously underrated)
• And most importantly, giving yourself grace. It might take longer, due to sluggishness or cravings, but it’s totally doable.

I hope this helps you feel empowered. There’s a lot of these posts, if you use the search function, it may be worth checking out.

Shannonx1991

https://community.myfitnesspal.com/en/discussion/comment/48633154#Comment_48633154

What a fantastic and informative answer. Thank you from the bottom of my heart x

Shannonx1991

@Jthanmyfitnesspal Thank you for your reply hon x I will look into what GLP 1's is. I'm sorry your girl suffers the same. As you said, you wouldn't wish it on anyone. As I'm sure you know, it's not just the weight that's the problem but the pain (and everything else) too.

rcervetto

Check out smaller_sam.pcos on Instagram. She has lost 250 lbs and now in maintenance but she has a lot of great tips, recipe and fast food "hacks" orders for high protein, low cal meals. She lost the first 200 with regular diet and exercise and then got on GLP-1s for the final 50 lb weight loss and PCOS symptom management.

AIchemized

Hello!
I also have PCOS, and have been diagnosed when I turned 25. I’m 39 now. My PCOS story is full of ups and downs, but whose journey isn’t?! It’s okay to be down about it some days, as long as the next day you keep your head up!
I’ve found that goi n off of my birth control, and on to Rowe Casa Organics Women’s Hormone Kit has helped me sooooo muchhhhh. They are drops you add on your wrists, and lower abdomen twice a day for 3 months, then you can change your plan based on lab work after those 3 months. If you haven’t had your hormones checked yet, I’d start there. This week I’ve actually jumped back on the calorie counting. I work in the lab of a hospital, so I move around and burn up to 330 calories a day. I only wear my Apple Watch while I’m working though. I’ve done my best to cut out processed sugars, excess alcohol, excess carbs, and focused more on eating fish, chicken, and turkey for proteins. Also upped my water intake like crazy. I drink a lot as it is, I just added 4-6 more glasses daily if I can. My veggies lately have been avocados, mini pepper with cream cheese, cabbage, side salads, carrots, and anything leafy. You have to find the right thing that works for you. Every PCOS journey is different. I saw what you mentioned about walking, and if that’s where you need to start, do it! Build up slowly to your goals, it does take time. I’m thinking about getting some light weights I can use while watching my shows when I’m off work. I’ve also been trying to keep my room and car super clean and organized. I find it really helps with the anxiety and depression part of PCOS. You know that corner in your room or closet that build and builds!? Clean it! Lol. You’ll fell good, burn some calories, and stay motivated. I hope some of what I said helps, and I truly hope you find your way!! 🖤