By: Dr. Shelly Kocher, MD, FACOG, Red Mountain’s Chief Clinical Officer.
Losing weight when you have PCOS (Polycystic Ovary Syndrome) can feel like an uphill battle. You’re doing “all the right things,” but the scale barely budges—and that can be frustrating. If you’ve been there, you’re not alone.
PCOS is a complex hormonal condition that affects millions of women, and one of the trickiest parts is how it affects your metabolism and makes weight loss extra challenging. But the good news? With the right tools and support, it is possible to break the cycle and start seeing real results.
PCOS & Weight Loss: What’s the Connection?
PCOS affects how your body handles insulin, which is the hormone that controls your blood sugar. When insulin doesn’t work properly (called insulin resistance), your body makes more of it. High insulin levels can cause your body to store fat—especially around the belly—and ramp up other PCOS symptoms.
It’s a cycle: PCOS makes it easier to gain weight, and gaining weight makes PCOS symptoms worse. But the good news is, there is a way to break that cycle.
Why PCOS Makes Weight Loss More Difficult
First, let’s talk about why it’s harder in the first place:
- Insulin Resistance: Many people with PCOS have cells that don’t respond well to insulin (the hormone that regulates blood sugar). The result? Higher insulin levels tell your body to store fat—especially around the belly.
- Hormonal Imbalance: Elevated androgen levels (aka male hormones like testosterone) can increase appetite and cravings, making it tough to stick to healthy eating habits.
- Sluggish Metabolism: PCOS can slow down your metabolism, which means your body burns fewer calories at rest.
- Chronic Inflammation: PCOS often comes with low-grade inflammation, which can also make weight loss more difficult.
All of this creates a frustrating cycle: PCOS makes it harder to lose weight, and extra weight can make PCOS symptoms worse. But the key is knowing how to work with your body instead of against it.
5 Ways to Support Weight Loss with PCOS
If you’re managing PCOS and trying to lose weight, these tips can make a big difference:
Balance Your Plate
The goal is to keep your blood sugar steady—no wild spikes and crashes that trigger cravings or fatigue. Try to build meals with:
- High-fiber foods like leafy greens, legumes, and whole grains to slow down sugar absorption.
- Lean protein like chicken, fish, tofu, or eggs to help you feel full and support muscle.
- Healthy fats like avocado, nuts, seeds, and olive oil—they support hormones and help keep you satisfied (just watch portion sizes, since fats are calorie-dense).
Cut Back on Sugar & Processed Foods
Refined carbs, sugary snacks, and processed foods spike blood sugar and insulin—and that’s exactly what we want to avoid. They also fuel inflammation and leave you wanting more. Whole, real foods are your friend here.
Move Your Body in Ways You Enjoy
Exercise can improve insulin sensitivity, boost your metabolism, and lift your mood. A combination of cardio (like walking, biking, or swimming), strength training, and HIIT (short bursts of high-intensity movement) can be especially helpful. But the best workout is one you’ll stick with—consistency is key.
De-Stress Your Mind & Body
Stress isn’t just mental—it can raise cortisol (your stress hormone), which can mess with your metabolism and promote fat storage. Try yoga, journaling, deep breathing, or anything that helps you unwind and feel grounded.
Get Good Sleep
Poor sleep can throw off the hormones that regulate hunger and fullness, making it harder to eat well. Aim for 7–9 hours of restful sleep each night to help your body reset and recharge.
What Should You Eat with PCOS?
The Mediterranean diet is often a great place to start. It’s full of whole, nutrient-rich foods that help manage blood sugar and reduce inflammation. Think:
- Non-starchy veggies (like broccoli, spinach, and zucchini)
- Lean proteins (like fish, chicken, tofu)
- Smart carbs (like quinoa, sweet potatoes, and lentils)
- Healthy fats (like olive oil, avocado, nuts, and seeds)
It’s not about being perfect—it’s about creating balance and building habits you can stick with long term.
How Red Mountain Can Help
You don’t have to figure all of this out on your own. At Red Mountain Weight Loss®, we know that PCOS affects everyone a little differently—which is why we create personalized plans designed to work with your body and address your unique challenges. Whether it’s
- Managing insulin resistance
- Supporting hormone balance
- Addressing cravings
- Breaking past plateaus
Our Clinical Team is here to help you find the right tools and strategies. Our plans include weight loss medications, custom meal plans, and one-on-one support every step of the way. If you’ve felt stuck or discouraged, let us show you what’s possible—with a plan made just for you.
Final Thoughts
Losing weight with PCOS can be a challenge—but it’s possible. Your journey might look different than someone else’s, and that’s okay. With the right strategies, support, and mindset, you can take back control of your health and feel better in your body.
If you’re feeling stuck or unsure where to start, our medical weight loss team is here to help. You don’t have to do this alone—and with the right guidance, success is totally within reach.
Ready to take control of your health and finally see results? Book an appointment today and get a personalized plan built around your body, hormones, and goals.
Dr. Shelly Kocher, MD, FACOG, is the Chief Clinical Officer at Red Mountain Weight Loss®.
