How to Lose Weight With PCOS

Reviewed by Claudia Berty, MBChB MRCGP DFSRH PGDipENT

Written by Our Editorial Team

Key Takeaways:

• Losing weight with PCOS can be tough, but it’s possible with the right approach.

• Weight loss can improve PCOS symptoms, like irregular periods, acne, and fertility.

• Regular exercise, balanced eating, and possibly weight loss medicine can support weight loss efforts with PCOS.

• Following NHS calorie guidelines and maintaining a small calorie deficit can promote safe, steady weight loss.

• Ask your GP for personalised recommendations on how to lose weight with PCOS.

Living with polycystic ovary syndrome (PCOS) can sometimes feel like your body’s playing by its own rulebook. Managing symptoms can be tricky, particularly if you’re trying to lose weight.

But losing weight with PCOS is absolutely possible. It just takes a tailored approach that supports hormones, insulin levels, and long-term health.

If you have PCOS, weight loss is worth prioritising. Research shows that losing just 5 percent of your body weight can help ease several common symptoms of PCOS.

Whether you’re looking to shed a few stones, feel more energised, or find ways to support your overall well-being, we have evidence-backed tips for how to lose weight with PCOS.

How to Lose Weight With PCOS

While it can be tough to lose weight with PCOS, it’s certainly not impossible.

If you have PCOS and want to reach a healthy weight, try combining a few of these strategies:

• Stay in a calorie deficit

• Eat more whole foods

• Prioritise protein and fibre

• Include healthy fats in your diet

• Eat fermented foods

• Move your body regularly

• Stay hydrated

• Get enough sleep

• Manage stress effectively

• Consider prescribed weight management medicine (where appropriate)

Let’s discuss how each strategy can make a difference in PCOS weight loss.

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1. Stay in a Calorie Deficit

No matter your starting point, the science of weight loss still comes down to one simple truth: You need to burn more calories than you eat each day. This is called a calorie deficit, and it’s an essential part of losing weight.

Since PCOS can slow metabolism and affect insulin levels, finding the right calorie range may take a bit of fine-tuning.

The goal isn’t severe restriction — that can backfire fast. It’s creating a modest, sustainable calorie deficit that supports fat loss while keeping your energy, hormones, and mood balanced.

According to National Health Service (NHS) guidelines, most women need roughly 2,000 calories a day to maintain their current weight, and men need around 2,500. For gradual, healthy weight loss, a safe target is to cut about 600 calories per day, aiming for around 1,400 to 1,500 calories.

This can lead to losing around 0.5 to 1 kilograms (kg) — 1 to 2 pounds (lb) per week — a pace that’s both realistic and sustainable.

You might find it helpful to download a calorie-tracking app or jot down your daily food intake and calories in a notebook.

Remember: Your body isn’t a maths equation — it’s a living system that responds to stress, sleep, hormones, and nutrition. Don’t aim for perfection, but strive for consistency.

If you’re unsure what calorie range is right for you, a registered dietitian or your general practitioner (GP) can help you build a personalised PCOS weight loss plan that supports your health and lifestyle.

2. Eat Whole Foods

When it comes to the best diet for PCOS weight loss, simplicity wins. Focus on whole, nutrient-rich foods.

This kind of balanced diet helps stabilise blood sugar levels, improve insulin sensitivity, and support hormonal balance — all of which make managing body weight easier.

PCOS-friendly whole foods include:

• Veg and fruits

• Whole grains, such as oats, brown rice, wholemeal bread, and quinoa

• Lean proteins, like chicken, turkey, fish, eggs, tofu, and beans

• Healthy fats, such as avocados, olive oil, and nuts

While prioritising whole foods, try to limit highly processed foods. These tend to be high in fat (and not necessarily the healthy kind), sodium, or added sugars. Research shows that junk food promotes weight gain and makes weight loss challenging for women with PCOS.

Examples of ultra-processed foods include:

• Biscuits, pastries, and other sweets

• Sweetened fizzy drinks

• Energy and sports drinks

• Packaged snacks and cereals made with refined white flour

• White bread, white rice, and pasta made with refined white flour

• Processed meats, like hot dogs, sausage, and salami

If you’re unsure where to start, a registered dietitian can help you develop a PCOS weight loss plan that fits your lifestyle.

3. Eat More Protein and Fibre

A high-protein diet can help stabilise blood sugar and keep you feeling full for longer. It also supports muscle maintenance, which is important for metabolism and overall weight management.

Good protein sources include:

• Chicken, turkey, fish, and eggs

• Tofu and tempeh

• Beans

• Greek yoghurt or low-fat dairy (if you tolerate it)

Some studies suggest that a higher protein intake may improve insulin sensitivity and hormonal balance in women with PCOS. This makes it easier to reach a healthy weight.

You’ll also want to get enough fibre. Fibre helps keep you full, supports digestion, and reduces blood sugar spikes after eating — all crucial when managing PCOS and insulin resistance.

Aim to include:

• Whole grains like oats, barley, brown rice, and wholemeal bread

• Legumes (lentils, beans, and peas)

• Fibre-rich veggies, like carrots, broccoli, and spinach

Even small increases in fibre can help with long-term health, hormone regulation, and preventing or managing type 2 diabetes.

4. Include Healthy Fats

Don’t be afraid of fats. The right ones can actually support hormonal balance and heart health. This is important whether you have PCOS or not.

Try adding these to your plate:

• Avocados

• Nuts and seeds

• Olive oil or avocado oil

• Hummus

• Olives

• Oily fish (salmon, mackerel, sardines, etc.)

Healthy fats are an essential part of a balanced diet. But they’re high in calories, so keep this in mind when calculating your calorie goals.

5. Eat More Fermented Foods

Emerging research suggests that imbalances in gut bacteria (known as gut dysbiosis) may contribute to insulin resistance and inflammation, two of the main drivers behind PCOS symptoms.

Including more fermented foods with probiotics can help restore that balance, support digestion, and may even reduce bloating.

Fermented foods like yoghurt, kefir, kimchi, sauerkraut, miso, and kombucha contain beneficial probiotics that can help support a healthy gut microbiome.

Try having:

• A few spoonfuls of natural Greek yoghurt or kefir with breakfast

• A serving of sauerkraut or kimchi alongside your lunch

• A cup of kombucha as an afternoon drink

• A spoon of miso paste in soups or marinades

If you’re new to fermented foods, start small to let your gut adjust. And if you’re sensitive to lactose or histamines, opt for dairy-free or low-histamine alternatives.

6. Move Your Body Regularly

Regular exercise is key for improving insulin sensitivity, supporting heart health, and maintaining a healthy weight — especially for women managing PCOS.

According to NHS guidelines on physical activity, you should aim for:

• At least 2 days of strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) every week

• At least 150 minutes of moderate-intensity activity (or 75 minutes of vigorous activity) every week

If you’re new to exercise or getting back into it, start with small goals and work your way up. This will help you adapt to your new routine.

Try mixing things up with activities you enjoy — whether that’s yoga, swimming, or weight training. The best workout for PCOS is the one you’ll actually stick to.

7. Stay Hydrated

Drinking enough water helps regulate blood sugar, supports metabolism, and may help control hunger hormones.

Try these tips to stay hydrated:

• Keep a refillable water bottle nearby.

• Eat water-rich foods (like cucumber or melon).

• Swap sugary drinks for sparkling water or herbal tea.

• Drink a glass of water before meals.

Drinking more water is a simple but underrated step in your PCOS weight loss plan.

8. Prioritise Sleep

Sleep plays a huge role in hormonal regulation, appetite control, and overall well-being.

Not getting enough sleep can disrupt your menstrual cycle, increase cortisol (the stress hormone), and even worsen insulin resistance. Research shows a link between sleep deprivation and unintentional weight gain.

Everybody’s sleep needs are different, but most people should aim for 7 to 9 hours a night.

If you struggle with sleep apnoea — which is more common in women with PCOS — speak to your GP about treatment options.

9. Manage Stress

High stress levels can make it harder to lose weight and may worsen hormonal imbalances. Chronic stress raises cortisol, which can increase cravings and promote fat storage, particularly around the midsection (sometimes called “PCOS belly”).

Plus, many people find that they eat more when they’re stressed or overwhelmed.

Try adding gentle stress-management habits to your daily routine, such as:

• Journaling or meditation

• Gentle exercise like yoga or walking

• Spending time with loved ones

• Getting outdoors

• Setting aside time for rest and self-care

Managing stress isn’t just about feeling calm — it’s also about supporting your long-term health. If you need extra support, consider speaking with a therapist.

10. Consider Weight Loss Medication

For some people with PCOS, lifestyle changes alone might not be enough to support weight loss. In those cases, medication prescribed by a GP or private healthcare professional may be an option.

In the United Kingdom, you have a few options for weight loss medication. These include:

• Wegovy® (semaglutide), a weekly injection that mimics glucagon-like peptide-1 (GLP-1), a natural hormone that regulates appetite and slows digestion

• Mounjaro® (tirzepatide), a weekly injection that mimics both GLP-1 and glucose-dependent insulinotropic polypeptide (GIP), two digestion-related hormones

• Orlistat, an oral medication that stops your body from absorbing excess fat

These medicines work best when combined with a reduced-calorie diet and regular exercise. But research shows that they work better than lifestyle changes alone.

These medications come with risks and side effects. For this reason, they aren’t suitable for everyone.

If you’re considering medication for PCOS and weight loss, speak with your GP or a private healthcare professional to explore your treatment options safely.

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PCOS-Friendly Food Swaps to Support Weight Loss

Small, sustainable swaps can make a huge difference when it comes to PCOS weight loss. Choosing foods that help stabilise blood sugar levels and support insulin sensitivity can reduce cravings, balance hormones, and make weight management feel far more doable.

No food is inherently “bad,” and it’s okay to have treats in moderation. But these swaps can help you create more PCOS-friendly meals without slowing down your weight loss progress.

Here are a few smart swaps to try.

How to Lose Weight With PCOS: In Summary

Losing weight with PCOS isn’t easy, but with the right approach, you can absolutely reach your weight loss goals.

Remember the following:

• Weight loss can improve PCOS symptoms. If you have excess weight, losing a few kilos might ease some symptoms and support overall health.

• Try a multi-pronged approach. Though eating is a big component of weight loss, you’ll also want to include other healthy lifestyle changes, like exercise, hydration, sleep, and stress management.

• Medication may help. Weight loss treatments like Wegovy®, Mounjaro®, and orlistat can help you lose more weight than you’d lose with lifestyle changes alone.

If you’re considering prescription options such as Wegovy® or Mounjaro®, speak with your GP or a private healthcare professional to see if they’re right for you.

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FAQs

See answers to common questions about how to lose weight with PCOS.

What is PCOS?

PCOS is short for polycystic ovary syndrome. It’s a hormonal condition that affects how the ovaries work. If you have PCOS, you have a higher risk of developing cysts on your ovaries. PCOS is also linked to higher levels of male sex hormones (androgens) and insulin resistance.

Can you lose weight with PCOS?

Yes, you can lose weight with PCOS, but it can take patience. Because of insulin resistance and hormonal imbalances, weight loss might be slower or more challenging with PCOS. However, healthy eating patterns, regular exercise, and good sleep habits can help you see meaningful results.

Why does PCOS cause weight gain?

PCOS may cause weight gain because of its effects on how your body processes insulin, often causing insulin resistance. When cells become resistant to insulin, the pancreas produces more, leading to higher insulin levels and increased fat storage, especially around the abdomen. These hormonal shifts can also boost androgen production, which may further impact metabolism and appetite regulation.

What’s the best diet for PCOS weight loss?

There’s no one-size-fits-all diet for PCOS weight loss, but the best plans often include:

• Calorie reduction

• High-fibre and high-protein foods

• Fermented foods and healthy fats

• Minimal added sugars

• Whole foods over processed ones

A registered dietitian can help tailor a plan to your needs, whether your goal is to get rid of “PCOS belly,” stabilise your menstrual cycle, or reduce cravings.

How long does PCOS weight loss take?

How long weight loss takes with PCOS can vary. Some people notice changes within a few weeks of consistent lifestyle changes, while others may see progress over several months. Sustainable, steady progress is key.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.