How to Lose Weight With PCOS: 9 Tips

Polycystic ovary syndrome (PCOS), sometimes called polycystic ovarian syndrome, is a hormone disorder that commonly affects women.

PCOS can impact your health in a number of ways, like increasing your risk of infertility and insulin resistance. But one of the most common symptoms of PCOS is difficulty losing weight.

Weight loss can be more challenging with PCOS, but that doesn’t mean it’s impossible. Here’s everything you need to know about PCOS and weight loss.

If you have PCOS and are trying to lose weight, you might try:

• Eating more whole foods

• Weight loss medication

• Upping your protein intake

• Eating more fiber

• Adding healthy fats to your diet

• Moving your body more

• Drinking more water

• Getting more sleep

• Finding healthy ways to manage stress

Keep scrolling for detailed tips and guidance on PCOS and weight loss.

1. Eat Whole Foods

What’s the best PCOS diet? Generally, you’ll want to prioritize whole foods and minimize ultra-processed foods. This can support healthy blood sugar regulation, hormonal balance, and weight management.

PCOS-friendly foods that support weight loss include:

• Fruits and vegetables

• Whole grains and complex carbs like brown rice, oatmeal, and whole-wheat bread

• Lean proteins

• Healthy fats

As for foods to avoid with PCOS, try to limit highly processed foods, which tend to be high in saturated fat, sodium, or added sugar. They’re also usually low in fiber, vitamins, and minerals.

Examples of ultra-processed foods include:

• Cookies and other packaged, baked goods

• Candy

• Soda

• Fruit juice

• 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 and salami

It’s OK to have them once in a while, but eating these foods frequently can promote inflammation, hormonal imbalance, and weight gain.

If you have overweight or obesity, your healthcare provider may recommend a calorie deficit to help promote weight loss.

To hit a calorie deficit, you might eat around 500 to 750 fewer calories a day — but know that you don’t need to count calories if that’s not useful for you. You can just focus on nutritious food choices and healthy eating habits.

For personalized guidance on creating a PCOS diet plan, it could help to meet with a registered dietitian or a medical provider knowledgeable in PCOS management and healthy weight loss.

2. Consider Weight Loss Medications

Weight loss medications can help you lose weight in a few ways. Some of the most widely used and effective weight loss medications include GLP-1 (glucagon-like peptide-1) receptor agonists and a range of non-GLP-1 oral medications.

Hers provides access to the following GLP-1 injections:

• Wegovy^®. Wegovy^® — which contains the active ingredient semaglutide — is FDA-approved for weight loss in those with a body mass index (BMI) of 30 or more or 27 or more with a weight-related health condition. It’s a weekly injection that targets areas of the brain to help regulate appetite and curb overeating. A 68-week clinical trial study of Wegovy^® found that people lost an average of 15 percent of their initial body weight.

• Ozempic^®. Ozempic is FDA-approved for type 2 diabetes. It’s sometimes prescribed off-label for weight loss and contains the active ingredient semaglutide. It’s also a once-weekly injection.

• Generic liraglutide. Liraglutide is the active ingredient in Saxenda^® and Victoza^®. Victoza is FDA-approved for the treatment of type 2 diabetes, and Saxenda is FDA-approved for obesity. Generic liraglutide is administered as a once-daily injection.

• Zepbound^®. Zepbound (which contains tirzepatide) is FDA-approved for weight management and administered as a once-weekly injection.

• Mounjaro^®. Mounjaro contains the active ingredient tirzepatide, but it’s FDA-approved to treat type 2 diabetes and can be prescribed off-label for weight loss.

Hers also provides access to these non-GLP-1 oral medications:

• Bupropion. Bupropion is an antidepressant that can be prescribed off-label in combination with other medications to help support weight loss.

• Metformin. Metformin is commonly prescribed off-label for PCOS and weight loss. This medication can reduce insulin resistance, improve glycemic control, and decrease appetite — helping people stick to healthy portions and food choices. If you’re already taking metformin for PCOS management, you may benefit from additional (or alternative) medications.

• Topiramate. Topiramate (or the brand-name version, Topamax^®) is an antiseizure drug sometimes prescribed off-label for weight loss. It suppresses appetite, which can make you feel fuller for longer.

• Naltrexone. Naltrexone reduces cravings for alcohol and opioids and, when combined with bupropion, works on the cravings center of the brain.

Hers customers on oral medication kits — paired with healthy lifestyle changes — report losing an average of 15 pounds or 8.4 percent of their body weight in the first six months.*

A healthcare provider can let you know if you’re a good candidate for weight loss injections or pills and which ones might work best for you.

You can connect with licensed providers online through the Hers platform.

*Based on self-reported data as of March 2025 from approximately 1,172 Hers customers on a personalized treatment plan, including oral medication kits, along with a reduced-calorie diet and exercise. Customers reported their weight at their initial medical consultation and again at their check-in about six months later.

3. Eat More Protein

Protein can help you feel fuller, curb cravings, and preserve lean muscle mass as you lose weight.

Opt for lean protein sources like:

• Chicken

• Turkey

• Fish

• Tofu

• Tempeh

• Beans

A 2024 systematic review and meta-analysis looked at eight trials that included 300 women with polycystic ovarian syndrome. It found that a high-protein diet could help improve insulin resistance in women with PCOS. This might help with weight loss.

4. Eat More Fiber

Just like protein, fiber can help you feel fuller for longer, making it easier to avoid overeating and stick to nutritious food choices.

High-fiber foods include:

• Whole grains like oats, brown rice, barley, and quinoa

• Legumes like beans, peas, and lentils

• Veggies, such as sweet potatoes, artichokes, asparagus, carrots, and broccoli

Fiber can also help prevent spikes in blood sugar levels.

5. Eat Healthy Fats

You don’t need to be afraid of fats. Healthy fats are great for heart and brain health, hormone production, and — yes — weight loss.

Get your healthy fats from:

• Avocados

• Nuts and seeds

• Olive oil

• Hummus

• Fish

Try adding a couple of healthy fats to your daily meals and snacks.

6. Fit More Movement Into Your Day

Along with weight loss, exercise can help improve insulin sensitivity and reduce the risk of health complications associated with PCOS, like heart disease and diabetes.

Experts recommend:

• At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week

• Muscle-strengthening activities two or more days each week

To get your minutes and steps in, rotate a combination of activities you enjoy, like:

• Walking

• Jogging

• Swimming

• Biking

• Playing tennis

• Group fitness classes

Strength-training exercises can increase lean muscle mass, boost metabolism, and support weight management. Try:

• Weightlifting

• Using resistance bands

• Doing bodyweight exercises

If you’re new to exercise, start slowly and listen to your body as you gradually increase the intensity or duration of your workouts. Doing physical activity with a friend or in a group can make it more enjoyable.

We’ve got a weight loss workout plan to follow to get you started.

7. Drink More Water

Water can help you lose weight and manage polycystic ovarian syndrome.

Staying hydrated helps regulate hormone levels, supports metabolism, and aids in healthy weight maintenance. It can also help alleviate symptoms like fatigue and bloating while helping your body flush out waste, digest fat, and reduce inflammation.

Furthermore, staying hydrated can help regulate your appetite and prevent overeating, especially when you drink water right before or during meals and snacks.

To stay hydrated:

• Incorporate plenty of water-rich fruits and vegetables into your diet

• Sip water throughout the day

• Drink water before or during meals

If you get tired of plain water, try substituting it with seltzer, herbal teas, or water flavored with lemon or cucumber slices occasionally.

8. Get Enough Sleep

Getting enough sleep is essential for hormone regulation, healthy metabolism, weight management, and overall health.

Sleep deprivation, on the other hand, is associated with unintentional weight gain. It can also disrupt hormones, particularly those involved in appetite, stress response, and insulin sensitivity.

Not to mention, when you don’t sleep well, you can feel pretty crummy — which can exacerbate fatigue, mood swings, and cravings.

Experts recommend adults get seven to nine hours of quality sleep a night.

You’re more likely to experience sleep problems like sleep apnea and sleep disturbances if you have PCOS. So it’s even more important to prioritize good sleep hygiene habits like:

• Following a regular sleep-wake schedule (going to bed and getting up around the same time each day)

• Doing a relaxing bedtime routine

• Creating a sleep-promoting bedroom using things like comfy PJs, breathable bedding, and white noise (if needed)

• Avoiding screens close to bed, as the blue light can disrupt melatonin production and make it harder to fall asleep

If you think you have sleep apnea or another sleep condition, consult your healthcare provider.

9. Manage Your Stress

Stress can do a number on your sleep, appetite, and weight loss efforts. You might stress-eat, choose not-so-nutritious foods, and slump on the couch rather than get outside for a walk.

Plus, high levels of the stress hormone cortisol can trigger your body to store more fat around your midsection — something you may already experience with PCOS.

To help, try adopting some stress-management techniques like:

• Journaling

• Meditating

• Practicing yoga

• Going for walks in nature

• Spending time with loved ones

Reach out to a healthcare professional if you need extra support with your mental health.

Find answers to frequently asked questions about polycystic ovary syndrome and how to lose weight with PCOS below.

What Is PCOS?

PCOS is characterized by an imbalance in hormones, including:

• Androgens. These are often referred to as “male sex hormones,” although both men and women produce them. People with polycystic ovary syndrome typically have an excess of androgens like testosterone.

• Insulin. Many women with PCOS have insulin resistance, meaning their cells don’t respond effectively to insulin. This leads to high insulin levels in the blood, which can stimulate the ovaries to produce more androgens and exacerbate hormonal imbalances.

• Estrogen. While estrogen levels can vary in polycystic ovary syndrome, some women may have more estrogen than progesterone due to irregular ovulation.

• Progesterone. Women with PCOS often have low levels of progesterone, as irregular ovulation leads to fewer menstrual cycles in which progesterone is produced after ovulation.

The word “polycystic” in polycystic ovary syndrome refers to the development of multiple cysts on a woman’s ovaries. They’re a result of follicles in the ovaries that fail to release eggs regularly because of hormone imbalances.

Though the exact cause of PCOS remains unclear, genetics, insulin resistance, and inflammation are thought to be key factors.

What Are the Signs and Symptoms of PCOS?

Symptoms of PCOS include:

• Irregular menstrual cycles

• Heavy or long periods

• Excess hair growth (hirsutism)

• Skin changes and acne

• Higher BMI, obesity, and difficulty losing weight

• “PCOS belly” — weight around the middle, also seen with insulin resistance

• Infertility or trouble getting pregnant

PCOS can lead to a higher risk of developing weight-related health conditions like type 2 diabetes, high blood pressure (hypertension), and cardiovascular disease.

Can You Lose Weight With PCOS?

It may be tricky, but weight loss with PCOS is absolutely possible with a comprehensive approach.

Adopting a lifestyle with regular movement and a nutrient-rich diet can be particularly beneficial.

Additionally, some women with PCOS and weight loss challenges may benefit from medications or supplements prescribed by their healthcare provider to help manage symptoms and support weight loss.

While losing weight with PCOS may require patience and persistence, it can significantly improve your symptoms and overall health.

Why Does PCOS Cause Weight Gain?

PCOS can cause weight gain — and make weight loss harder — in several ways.

First, insulin resistance is common in PCOS. To understand what this means, let’s start by breaking down how insulin is supposed to work:

• When you eat, your body digests carbohydrates into sugar (glucose) molecules that travel to your bloodstream.

• In response, your pancreas releases insulin, which helps glucose get into your cells to be used for energy.

With insulin resistance, cells don’t respond as well to insulin, and sugar is left in your blood, resulting in prolonged high blood sugar levels. The pancreas keeps trying to produce more insulin, resulting in high levels of insulin in the blood.

Insulin resistance can promote fat storage, particularly around the abdomen, and make it harder for the body to use stored fat for energy. High insulin levels can also stimulate the ovaries to produce more androgens, further disrupting hormonal balance and promoting weight gain.

What’s more, the hormonal imbalances in PCOS (high androgen levels and lower levels of female hormones) can influence metabolism in a way that encourages more fat accumulation.

Finally, having irregular periods and hormone fluctuations with PCOS can trigger cravings for calorie-dense foods and make it harder to manage appetite. This makes sticking to nutritious food choices and healthy portions more difficult.

PCOS weight gain is frustrating. But with a multifaceted approach to healthy habits, you can regain control of your weight, health, and wellness.

If you’re looking to lose weight with PCOS, remember:

• You’re not alone. Millions of women live with polycystic ovarian syndrome and the many challenges it can bring. If you’re finding PCOS weight loss hard, know you’re not alone — and it’s not your fault.

• There are options. PCOS may present obstacles, but that doesn’t mean you’re defenseless against them. Healthy lifestyle habits, along with weight loss medications in some cases, can be effective.

• It’s about more than weight loss. The habits that can support healthy weight management with PCOS are also beneficial for overall wellness. A combination of good nutrition, regular movement, and regular sleep will serve your long-term quality of life.

If you’re considering a weight loss medication like Wegovy^® or metformin for PCOS weight loss, you can take our free weight loss assessment to see if you’re eligible for treatment through Hers.