Why weight is harder with PCOS
Many women with PCOS find weight harder to lose and easier to gain, and it's not a lack of willpower. Insulin resistance — where the body needs to produce more insulin to manage blood sugar — is common in PCOS, and higher insulin levels promote fat storage and hunger.
This creates a frustrating loop, because carrying extra weight can worsen insulin resistance, which worsens PCOS symptoms. The encouraging flip side is that improving insulin sensitivity helps break the cycle.
What the evidence supports
The most effective approach is sustainable rather than extreme. A balanced diet built around whole foods, adequate protein, fibre and lower-GI carbohydrates helps steady blood sugar and insulin. Regular activity — especially a mix of strength training and cardio — improves insulin sensitivity directly, even before the scales move.
Importantly, even a modest loss of 5 to 10 per cent of body weight can meaningfully improve cycles, symptoms and fertility. You don't need dramatic weight loss to get real benefits.
Getting support
Crash diets tend to backfire, both by being unsustainable and by costing you muscle. A steady, realistic plan you can maintain works far better long term. For some women, medications like metformin can support the process by improving insulin resistance.
A GP can check for insulin resistance, discuss whether medication has a role, and help you set a realistic plan — and can refer to a dietitian if that would help. If PCOS and weight have been a struggle, a consult is a good place to start.
Related condition
PCOS →References & sources
This content is general information and not a substitute for individual medical advice. Please consult a GP for your personal situation.
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