4 Ways to Address PCOS Weight Gain

Polycystic ovary syndrome (PCOS) is a hormonal disorder characterized by ovarian cysts, irregular periods, excess hair growth, and more. It is a common condition among women and many experience varying symptoms that sometimes mimic other diseases, such as diabetes. Among these manifestations of PCOS, one of the most common is weight gain. According to the U.S. National Library of Medicine, an estimated 60% of women with PCOS are also diagnosed as overweight or obese.


Weight loss is generally challenging for everyone, but those with PCOS may find it more difficult to shed extra pounds because of the complicated biological factors associated with their condition. This is not to say that inducing weight loss for people with PCOS is impossible. Rather, it requires a different approach to accommodate the effects of hormonal changes on the body and successfully aid weight loss. As such, we have compiled some of the best ways to address PCOS weight gain that you can incorporate into your daily life.

Follow the right diet

A common symptom of PCOS is resistance to insulin, which promotes fat storage or weight gain, mostly in the midsection. As such, a recommended eating plan for women with PCOS is the Dietary Approaches to Stop Hypertension, more commonly known as the DASH diet. While it was originally designed to lower blood pressure, some studies found improvements in insulin and abdominal fat loss within PCOS patients.


There's no strict tracking involved with this diet, which makes it easy to follow. All you have to do is cut back on sugary, salty, and high-saturated fat foods and increase the amount of fruits and vegetables that you eat. Nutrients like potassium, calcium, magnesium, and fiber that are found in healthy food are important for fighting high blood pressure, but they can also help improve insulin and glucose levels to help with PCOS weight loss.

Get more movement in

Exercise and physical activity are associated with proven weight loss strategies. In line with this, the Androgen Excess and PCOS Society recommends getting at least 30 minutes of moderate to vigorous physical activity a day to help regulate weight among PCOS patients.


Some recommended exercises are as simple as walking for 30-45 minutes or practicing yoga routines for an hour. But you can also take it up a notch and try more challenging exercises such as high-intensity interval training (HIIT) or strength training using weights. Regardless of your choice of workout, it's important to stick to the one that you can regularly partake in without causing any injury or stress to your body. It is through this consistency that your metabolism can be made more efficient despite hormonal fluctuations.

Take weight loss medication

With PCOS, losing weight can be challenging because it deals with hormonal complications. While the right diet and proper exercise can help some women, others need alternative medical interventions to address weight gain. This is where weight loss medication for PCOS plays an important role, as some healthcare professionals prescribe medicine to address the biological limitations presented by the condition. A leading prescription is Metformin since the drug addresses two common PCOS manifestations that lead to weight gain.


First, Metformin can improve insulin sensitivity, thereby making it easier to burn sugar stored as fat. Additionally, it can also. Additionally, Metformin can also reduce fatty tissue around the belly. Alternatively, some healthcare professionals can prescribe a PCOS patient with combined hormonal birth control pills, meaning the pills contain both estrogen and progestin. This is to address the hormonal changes that influence appetite, body fat distribution, and metabolism.

Manage your stress

In addition to the previous tips, managing stress is also a big help in preventing PCOS weight gain. Stress generally slows down the metabolism and makes it harder to burn fat, particularly around the abdomen. On top of this, increased levels of stress have been found to increase the risk of developing depressive symptoms that can cause disordered eating. In some cases, spikes in stress levels can even trigger worse PCOS symptoms.


As such, it is important to take the time to engage in self-relaxation and take breaks when needed to reduce stress. You can try reading, cooking, journalling, or doing arts and crafts to address any tension you may have. Mindfulness practices like meditation can also help calm the mind and prevent any PCOS flare-ups. Of course, as some stress may need medical interventions, you can also consult a doctor for a prescription. For instance, a report from the National Library of Medicine reveals that the supplement Ovasitol can help reduce anxiety among PCOS patients. Apart from this, it can supposedly aid in managing menstruation. This is particularly helpful considering that, contrary to menstrual myths, periods are not always regular-especially with PCOS.