Weight Gain Due To PCOS? Follow These Tips To Lose It! (Diet, Exercises & more)

tips to lose weight with pcos

Ever feel like weight loss is an uphill battle, especially with Polycystic Ovary Syndrome (PCOS) in the picture? You’re not alone. PCOS brings along hormonal imbalances, irregular periods, and the pesky presence of small cysts on the ovaries. But there’s more—women with PCOS often grapple with insulin resistance, making it tricky for the body to convert glucose into energy. And insulin resistance is a key player in obesity. So, shedding those extra pounds with PCOS can feel like an uphill task. But, hold on! The good news is that in this blog, we’ve got your back. We’re dishing out practical and effective tips to help you to lose weight with PCOS.

We’re here to guide you through simple changes in your diet, exercise routine, and daily habits that can make a big difference. So let’s get started!

Easy & Simple Tips To Lose Weight In PCOS

Take A Low Carb Diet!

Simple Tips To Lose Weight In PCOS-Take A Low Carb Diet!Carbs can play a significant role in influencing weight, especially for those dealing with PCOS. The key factor here is their impact on insulin levels. Now, before you swear off carbs altogether, hold on! It’s not a strict “no” but rather a strategic choice. Focus on consuming good carbs—opt for whole grains, fruits, and vegetables. These choices can help stabilize insulin levels, making weight management more accessible without giving up on the essential nutrients found in carbohydrates.

Eat More of a Fiber-Rich Diet

Eat More of a Fiber-Rich Diet To Lose Weight

Looking to feel satisfied after a meal and support weight loss with PCOS? Say hello to fiber! A high-fiber diet can be your ally in shedding those extra pounds. How does it work? Well, fiber keeps you full, curbing those between-meal cravings.

Now, let’s talk about the good stuff – foods rich in fiber that you can embrace. Load up on whole grains like oats and quinoa, and legumes such as beans and lentils, and don’t forget the power of fruits and vegetables. These fiber-packed choices not only promote fullness but also contribute to your weight loss journey with PCOS.

Cut Processed Food and Sugars

Cut Processed Food and SugarsReady to break up with processed foods and sugars? It’s a crucial move in your PCOS weight loss strategy. Say goodbye to fast foods, candy, cakes, pastries, sugary drinks, and their tempting companions.

Why? Well, processed foods and sugars can throw your insulin levels off balance, paving the way for insulin resistance. This, in turn, makes it challenging for your body to convert glucose into energy, leading to increased blood sugar levels and, you guessed it, weight gain. So, let’s simplify it: cut out these troublemakers, embrace whole, unprocessed alternatives, and pave the way for a healthier, balanced you with PCOS.

Make Sure To Exercise Regularly

Make Sure To Exercise RegularlyHere’s a golden tip in your PCOS weight loss journey: exercise! It’s a tried-and-true method that can genuinely amp up your weight loss game. But hey, we’re keeping it simple and doable. Exercise programs have proven to be superheroes for PCOS patients, especially to lose belly fat and give insulin sensitivity a boost.

So, what are you waiting for? Lace-up those sneakers and get moving! Regular exercise isn’t just a workout; it’s your secret weapon for a healthier, happier you with PCOS.

Prioritize A Good Sleep Schedule!

Prioritize A Good Sleep Schedule!Ever thought that a good night’s sleep could be a game-changer in your PCOS weight loss journey? Well, it is! When you’re dealing with PCOS, sleep may not always come easy, with disturbances like excessive daytime sleepiness, sleep apnea, and insomnia taking center stage.

But here’s the catch: these sleep hiccups are more than just restless nights. They can tag along with weight gain. How? Lack of sleep activates hormones such as cortisol and ghrelin. Now these hormones increase your hunger, encouraging you to eat more throughout the day.

So, here’s your simple trick to tackle this – prioritize a solid sleep schedule. Optimal sleep isn’t just about feeling rested; it’s a key player in your mission to shed those extra pounds with PCOS.

Manage Your Stress Levels

Manage Your Stress LevelsDid you know stress can mess with your weight, especially if you have PCOS? Yep, it’s true! When stress shows up, it brings along a troublemaker called cortisol, and too much of it can cause problems.

Here’s the simple version: high cortisol levels team up with insulin resistance, making it harder for your body to handle sugar, which means weight gain. So, what’s the solution? Keep stress in check. It’s not just about feeling relaxed; it’s a key move in losing weight with PCOS. So, take a chill pill, find what calms you down, and let’s make that weight loss journey stress-free!

PCOS-Friendly Diet Plan To Lose Weight

PCOS-Friendly Diet Plan To Lose Weight

Starting your journey towards a healthier you with PCOS involves more than just knowing what to eat. It’s about crafting a diet that not only aids in weight loss but also supports hormonal balance. This 7-day PCOS-friendly diet plan is designed to simplify your path, focusing on delicious, nutritious choices that your body will love.

Day 1: Balanced Start

  • Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
  • Lunch: Grilled chicken or tofu salad with a variety of colorful veggies.
  • Snack: Handful of almonds and a small apple.
  • Dinner: Baked salmon with steamed broccoli and quinoa.

Day 2: Veggie Delight

  • Breakfast: Omelette with spinach, tomatoes, and feta cheese.
  • Lunch: Lentil soup with a side of mixed greens.
  • Snack: Carrot and cucumber sticks with hummus.
  • Dinner: Stir-fried tofu with bell peppers, broccoli, and brown rice.

Day 3: Fresh and Fruity

  • Breakfast: Smoothie with spinach, banana, berries, and almond milk.
  • Lunch: Turkey or chickpea wrap with whole grain tortilla and plenty of veggies.
  • Snack: Mixed fruit bowl (grapes, melon, and berries).
  • Dinner: Grilled shrimp with asparagus and quinoa.

Day 4: Protein-Packed Day

  • Breakfast: Cottage cheese with sliced peaches and a drizzle of honey.
  • Lunch: Quinoa salad with mixed beans, cherry tomatoes, and avocado.
  • Snack: Hard-boiled eggs with a pinch of salt and pepper.
  • Dinner: Baked chicken with sweet potato wedges and green beans.

Day 5: Plant-Power Day

  • Breakfast: Overnight oats with almond milk, chia seeds, and sliced strawberries.
  • Lunch: Chickpea and vegetable curry with brown rice.
  • Snack: A handful of walnuts and a pear.
  • Dinner: Grilled eggplant and zucchini with lean ground turkey.

Day 6: Healthy Indulgence

  • Breakfast: Whole grain toast with avocado and poached eggs.
  • Lunch: Quinoa bowl with grilled veggies, feta cheese, and a drizzle of balsamic vinaigrette.
  • Snack: Greek yogurt with a sprinkle of granola.
  • Dinner: Baked cod with roasted Brussels sprouts and wild rice.

Day 7: Relax and Enjoy

  • Breakfast: Chia seed pudding with coconut milk and mixed berries.
  • Lunch: Caprese salad with fresh mozzarella, tomatoes, and basil.
  • Snack: Sliced mango with a squeeze of lime.
  • Dinner: Stir-fried tempeh with broccoli, snow peas, and brown rice.

Remember, individual nutritional needs may vary, and it’s essential to consult with a healthcare professional or nutritionist for personalized advice

Best Exercises To Lose Weight With PCOS

Best Exercises To Lose Weight With PCOS

PCOS involves more than just dietary changes—it’s about finding exercises that work for you. In this section, we’ll explore some effective and achievable workouts tailored for PCOS.


Sometimes, the most straightforward steps lead to remarkable transformations. Walking is a low-impact, accessible exercise that can work wonders for weight loss. Aim for at least 30 minutes a day, whether it’s a stroll in the park or a brisk walk around the neighborhood. It’s not just good for your physical health; it’s a fantastic stress-buster too!

Steady-cardiovascular workouts

Engage in steady cardiovascular workouts that get your heart pumping. Activities like cycling, swimming, or even dancing fall into this category. These exercises not only contribute to weight loss but also enhance cardiovascular health. Find an activity you enjoy, and let it become your go-to cardio routine.


Step into the world of yoga, where mindful movements meet tranquility. Yoga is more than just about flexibility; it’s a holistic approach to fitness. Whether you’re a beginner or a seasoned yogi, incorporating yoga into your routine can enhance flexibility, reduce stress, and contribute to your weight loss journey. Roll out that mat and find your zen!

HIIT Workouts

High-Intensity Interval Training (HIIT) is like the espresso shot of workouts—short, powerful, and effective. These quick bursts of intense exercise followed by short rest periods can boost your metabolism, burn calories, and improve insulin sensitivity. It’s a time-efficient way to amp up your workout routine and is adaptable to various fitness levels.

Remember, the key is to find what works for you and enjoy the process. Consult with a healthcare professional or fitness expert to tailor these exercises to your individual needs. Get ready to move, sweat, and embrace the joy of exercising towards a healthier you with PCOS!


In the journey to conquer PCOS-related weight challenges, we’ve explored the power of a balanced diet, stress management, and effective exercises. Remember, this isn’t just about losing weight; it’s about fostering a lifestyle that supports your overall well-being.

If you’re facing PCOS-related issues and seeking personalized guidance, consider taking a step towards a healthier you with HerMantra’s PCOS treatment. Our experts are here to help you navigate the intricacies of managing PCOS, offering support tailored to your unique needs. Book your free trial online PCOS treatment session now.