If you have PCOS, you’ve probably been told at some point that you just need to "eat less and move more" to lose weight. But if you’ve tried this and felt like your body isn’t responding the way it should, you’re not alone.
Weight loss with PCOS is notoriously difficult, and one big reason is the deeply ingrained diet culture that surrounds PCOS advice. Many women with PCOS are told to cut calories drastically, avoid carbs entirely, or follow extreme dieting plans that leave them feeling hungry, frustrated, and exhausted. Instead of supporting sustainable weight management, these restrictive approaches can actually make PCOS symptoms worse.
1. Not Eating Enough Can Work Against You
Because diet culture tells women with PCOS they need to eat less to manage their symptoms, many end up under-eating, thinking that it will speed up weight loss.
But restricting food too much can lead to:
Intense cravings and overeating later: Studies have shown that severe calorie restriction can disrupt appetite-regulating hormones, increasing cravings and the likelihood of overeating.
The binge-restrict cycle: Research indicates that chronic under-eating may lead to cycles of restrictive eating followed by episodes of overeating, perpetuating weight gain and metabolic imbalances.
Slower metabolism: Prolonged low-calorie diets can decrease metabolic rate, making weight loss more difficult and weight regain more likely.
Increased stress and inflammation: Extreme dieting can elevate cortisol levels, contributing to increased abdominal fat and systemic inflammation.
Absent cycles: Insufficient caloric intake can disrupt reproductive hormones, leading to irregular or absent menstrual cycles.
2. Insulin Resistance Makes Traditional Dieting Less Effective
One of the biggest factors in PCOS-related weight struggles is insulin resistance, which affects between 70%-90% of women with the condition. High insulin levels encourage the body to store fat rather than burn it for energy, making calorie-cutting approaches far less effective than they would be for someone without PCOS.
Instead of extreme restriction, a balanced approach to blood sugar management is key. This means:
Ensuring you have a decent amount of protein (25-35 grams) with each main meal
Choosing high-quality, fibre-rich carbs (like whole grains, legumes, and vegetables) over refined ones
Avoiding long gaps (>4 hours) between meals to prevent blood sugar crashes that lead to cravings
3. Hormonal Imbalances Disrupt Appetite Regulation
PCOS affects key hormones that regulate hunger and fullness, such as ghrelin (hunger hormone) and leptin (satiety hormone). This means you might feel hungrier than usual or struggle to feel full even after eating a decent meal.
When combined with restrictive eating, this can create a constant battle between what diet culture tells you to do (eat less) and what your body is desperately trying to tell you (it needs more nourishment).
To support appetite regulation, it’s important to:
Eat enough food throughout the day to prevent extreme hunger episodes
Include protein, healthy fats, and fibre in meals to promote satiety
Focus on mindful eating to better tune in to hunger and fullness cues
4. Chronic Inflammation Makes Weight Loss Harder
PCOS is often linked to low-grade inflammation, which can make it harder to lose weight. Inflammation can worsen insulin resistance, increase fatigue, and even affect mood, making it difficult to stay consistent with healthful habits.
Ways to combat inflammation include:
Incorporating anti-inflammatory foods (such as fatty fish, berries, turmeric, and leafy greens)
Reducing highly processed foods and added sugars
Managing stress and prioritizing sleep, as both impact inflammation levels
5. The All-or-Nothing Mindset Keeps You Stuck
Because diet culture has convinced many women with PCOS that weight loss is only possible through extreme measures, they often feel trapped in an all-or-nothing cycle—either following a strict diet perfectly or feeling like they’ve "failed" and giving up entirely.
PCOS weight loss requires a different approach—one that focuses on hormonal balance, nourishment, and sustainability rather than extreme restriction.
What You Can Start Doing Today
If you’ve been struggling with weight loss despite doing all the "right" things, it’s not your fault. PCOS adds extra challenges, but shifting your focus to simple, sustainable changes can help.
💡 Start listening to and responding to your hunger – Your body gives you signals when it needs nourishment. Instead of suppressing hunger, tune in and honor it with balanced meals.
💡 Eat until you’re truly satisfied – Meals should keep you full for 3-4 hours. If you find yourself hungry shortly after eating, you may not be getting enough.
💡 Ensure your meals contain enough protein and fibre – These nutrients help regulate blood sugar, reduce cravings, and keep you fuller for longer.
💡 Break free from the binge-restrict cycle – If you’ve been stuck in a pattern of under-eating and overeating, work towards more consistency with regular, balanced meals.
Want a Smarter Approach to PCOS Weight Loss?
I know first-hand how frustrating it can feel when your body doesn’t seem to respond like everyone else’s. That’s exactly why I created my PCOS ReBalance Protocol—a structured 12-week program designed specifically for women with PCOS who want to feel in control of their health without extreme dieting or punishing workout routines.
Inside the program, you’ll get:
🔹 Personalized nutrition guidance tailored to your body’s needs
🔹 Easy-to-implement lifestyle changes for sustainable weight loss
🔹 Support & accountability so you’re not navigating PCOS alone
🔹 Lifetime access to resources, recipes, workouts, and a private community
If you’re ready to ditch the restrictive diets and start working with your body instead of against it, let’s chat. Book a free discovery call to learn more about how this program can help you!
You don’t have to figure this out alone. Let’s create a plan that actually works for you. 💛
References
Legro RS, Arslanian SA, Ehrmann DA, et al. Diagnosis and treatment of polycystic ovary syndrome: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2013;98(12):4565-4592.
Lim SS, Kakoly NS, Tan JW, et al. Metabolic syndrome in polycystic ovary syndrome: A systematic review, meta-analysis and meta-regression. Obes Rev. 2019;20(2):339-352.
Moran LJ, Hutchison SK, Norman RJ, Teede HJ. Lifestyle changes in women with polycystic ovary syndrome. Cochrane Database Syst Rev. 2011;(7):CD007506.
Panidis D, Tziomalos K, Papadakis E, et al. Lifestyle intervention and anti-obesity therapies in the polycystic ovary syndrome. Endocrine. 2013;44(3):583-590.
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