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Why Weight Loss is So Difficult with PCOS (And What You Can Do About It)

If you’ve been diagnosed with PCOS and feel like you’re doing everything right — eating healthily, exercising, getting enough sleep — and still struggling to lose weight, I want you to know: You are not alone, and it’s not your fault.


Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects many women of reproductive age. And while symptoms can vary, one of the most common and frustrating challenges is unexplained weight gain, and difficulty losing it.


In this post, I’ll walk you through why PCOS makes weight loss more difficult — and more importantly, what you can actually do to support your body and feel more in control again.


Why is weight loss harder with PCOS?


Let’s take a closer look at the key underlying factors.


1. Insulin Resistance


One of the most common issues with PCOS is insulin resistance. This means your cells don’t respond well to insulin, a hormone that helps manage your blood sugar levels. As a result, your body produces more insulin to compensate.


High insulin levels can:


  • Promote fat storage (especially around the belly)

  • Make it harder to burn stored fat

  • Trigger more hunger and cravings


Even if you're eating well and moving your body, your system might still be stuck in “fat-storing mode.”


2. Elevated Androgens (Male Hormones)


Women with PCOS often have higher levels of androgens, or “male” hormones like testosterone.

This hormonal imbalance can lead to:


  • Acne

  • Facial hair or hair loss

  • Increased abdominal fat

  • Slower metabolism


Androgens can also affect how your body uses energy, making it easier to gain weight and harder to lose it — especially in the midsection.


3. Chronic Inflammation


PCOS is commonly linked with low-grade chronic inflammation, which adds stress to your system and:


  • Worsens insulin resistance

  • Increases cravings and fatigue

  • Makes fat loss more difficult


Inflammation can be driven by diet, stress, poor gut health, and even environmental factors. It keeps your body in a state of “emergency,” which interferes with normal metabolic function.


4. High Cortisol (Stress Hormone)


Chronic stress raises cortisol, which can:


  • Increase abdominal fat storage

  • Disrupt blood sugar regulation

  • Interfere with sleep and energy levels


Many women with PCOS also experience high stress — from symptoms, busy lifestyles, or emotional frustration around their health — which further impacts hormones and weight regulation.


5. Gut Health Imbalances


Recent research suggests a strong link between PCOS and gut dysbiosis (imbalances in gut bacteria).

Poor gut health can affect:


  • Metabolism

  • Hormone detoxification

  • Inflammation

  • Cravings and appetite regulation


The gut-hormone connection is powerful, and restoring balance here can make a big difference.


So, what can you do to support weight loss with PCOS?

The good news is: there are effective ways to support your body, work with your hormones, and reduce the frustration.


Here’s where to start:


1. Balance Your Blood Sugar


  • Eat whole foods rich in fibre and protein

  • Include healthy fats and low-glycaemic carbs (like oats, quinoa, sweet potatoes, legumes)

  • Avoid blood sugar spikes from refined sugar or ultra-processed foods


2. Move Your Body in a Hormone-Friendly Way


  • Aim for a mix of strength training (to improve insulin sensitivity) and gentle cardio like walking or cycling

  • Find something you enjoy and can stick with regularly


3. Reduce Inflammation


  • Include anti-inflammatory foods like berries, leafy greens, oily fish, flaxseeds, olive oil, and turmeric

  • Limit ultra-processed foods and alcohol

  • Work on calming your nervous system — because stress is inflammatory


4. Support Gut Health


  • Eat more plant diversity — aim for 30+ types of fruit, veg, legumes and grains per week

  • Include fermented foods (like kimchi, sauerkraut, or plant-based yoghurt)

  • Consider probiotics — but ideally under guidance to get the right strains for you


5. Consider Key Supplements


There’s good research supporting the use of:


  • Myo-inositol

  • Vitamin D

  • Omega-3s

  • Magnesium


But not every supplement is right for every person — so please do speak to a qualified Nutritional Therapist before starting a protocol.



Yes, PCOS can make weight loss more complicated, but you are not stuck. With the right support, you can reduce symptoms, improve your metabolism, and feel more empowered in your body.


Every woman with PCOS is different, and what works for one person might not work for another. That’s why a personalised approach makes all the difference.


Need support?


I work with women to create tailored nutrition and lifestyle plans that support their hormones and help them feel more like themselves again.


You can book a free introductory PCOS weight loss call to see how I can help.




I’d love to support you on your journey 💛


Catherine xx




 
 
 

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