How to lose weight with PCOS

The Facts:

The best way to lose weight fast with PCOS is to…

Get rid of or lower your insulin resistance so you can lose weight normally just like everyone else and there's 8 simple ways you can get rid of insulin resistance…

1. Eat right meaning…

Tip: Eat more foods high in resistant starch like Navy beans, bananas & potatoes because resistant starch lowered insulin resistance or improved insulin sensitivity in overweight people by over 50% when taking only 15 grams of resistant starch per day!

2. Exercise meaning…

3. Lose Weight

4. Use supplements like…

5. Deal with Stress

6. Get more sleep (at least 7-to-9 hours)

7. Stop Smoking

8. Metformin

If you still can't lose weight with PCOS…

She lost 125 lbs. with PCOS…

lost weight with pcos
I've lost 125 pounds in one year. It was hard to imagine I could ever do this! Your website rocks, and so do u! You really helped a LOT! It was exceptionally hard for me, being i have a metabolic disease called PCOS.
I am insulin resistant, meaning i produce to much insulin at a cellular level, and everything i ate, even salad turned to sugar, which then of course turned to FAT! BUT JUST FOLLOW WHAT ADRIAN SAYS EXACTLY, AND YOU TOO WILL LOOSE THE WEIGHT! IM LIVING PROOF!Lisa Liebergott-Council - Read her full story here

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1-35 of 351 Comments

Hey there
I am 22 years old.I was diagnosed with PCOS at the age of 16. Initially, i did not pay much attention to my irregular cycle and weight gain. Bt since last 2 years, i started taking it seriously.I was on metformin and some other medication for alomost a year but it had no effect. I started working out but had no control on my cravings.
So even if i lost some weight,i used to gain it back quickly.

But starting this june earlier, i joined a gym,started working out for 2 hours 6 days a week.My doctor put me on Normoz and Max D3 60k medication.I even started taking a protein supplement..Isopure, and began to eat healthy (fruits,veggies and some cereal for breakfast). I can easily control my cravings now.I have a sweet tooth and indulge in dark chocolate once in a while..
Yet with all this..I've lost just 4 kgs in 2 months (i am 5'5 and weighed 75 kgs when i started)

There has been no change in my cycle and i haven't got my periods for an year now..

I know i am going in the right direction, but i really want to speed up the weight loss process a little.Is it safe to take some fat burner? Or would you advice some other tips?

July 29, 2016

Adrian Bryant

are you tracking your calorie intake

July 29, 2016


No..Not really!

July 31, 2016


22, pcos, found out when I was 16. Haven't had a period in 2+ years. Tried the gym thing. Eating right. Nothing has worked for me. It's nice to know there are others so similar. If I find anything, i'll let you know. Good luck

September 14, 2016


Hi I am 35 an was also diagnose with pcos and is over weight plus I want to have a baby someday. But my periods are so mess up that sometimes I don't get them for months and I was birth control pills but they really didn't help me at all. I can't really exercise cause I have bad hips and stuff an the only exercise I do is walking plus diets don't work for me cause I tried them in the past an none worked for me. I tried talking to my doctor bout it an they don't listen to me or want to help an I am starting to get very depress bout it an I have depression so thats not good as o if anyone can help me I will appreciate it very much oh don't say to do a diet and exercise cause like I said before I can't exercise cause of my hips an diets don't work for me

July 15, 2016

Adrian Bryant

for diet are you tracking calories? use this diet and use these workout options

July 16, 2016


Hii ma'am
I have been suffering from same problem but now its getting cured by treatment as well as my weight has started decreasing... Although I'm student so don't have time for exercise or running... I spend my whole day while sitting.. The only rule i followed is... Less cooked food.. More raw food... Only slimmed milk 2-3 hours before bed.. No salt after sunset...
And this is doing great with me...

July 23, 2016


I am severely insulin resistant. I have been eating like a figure/fitness competitor (6 small meals consisting of lean protein, complex carb & non-starchy veggie) since 2007. My body is not responding anymore. My body is stuck at 200 lbs (I am 5'7"). My husband had my switch to Keto with full fat & protein only meals and I have ballooned! He lost 47 pound living on jerky, nuts & full fat meat, and I gained. I worked out for an entire year straight with only 1 rest day per week...intense where clothes were drenched, with only 8 lb wt loss. I need your help of there are other ladies having success with your program.

July 10, 2016

Adrian Bryant

what is your calorie intake?

July 10, 2016


I am 31 yr,my weight was perfect before having a baby i took metformin and always watched my diet followed many diet systems which worked out without exercising,when i was pregnant i gained 40 kilos i wasn't eating so much but was on bed rest due to bleeding,after giving birth i struggled with my weight ,i tried all the diet plans which worked for me before,i tried every way also i am breastfeeding so always hungry and can't lose even a kilo with diet plans and exercising,,i am totally depressed,i have kilos of fats especially in my bra line and upper back and arms need help

July 08, 2016


I'm meera here. I'm suffering from pco since 8 year's. I have tried too many workouts and also took the proper diet. But stil I can't lost weight. I took metformin since 2 week's. What I should do to lose my weight ?

April 19, 2016


Hi Adrian
I'm glad that I came across your website. I'm 29 yr old (turning 30 in September) female desperately trying so hard to lose weight. I have been having PCOS in the last 5 years but only recently I took my condition seriously to lose weight and get my hormones back in normal naturally. I have not been on any medication to treat this. I presently weigh 88kg and my height is 160cm (sorry I'm so used to go by kg/cm). One year back I weighed 91kg so with little discipline on my food, I managed to drop only 3kg in one year. But since early this year, I've been I working out atleast 3 times a week with minimum 45mins of HIIT/bootcamp sessions and eating between 1500-1800 kcal (calorie tracked using myfitnesspal). I try as much to eat gluten-free by relying on quinoa and little white rice instead of white bread/other carbs. But it's so hard for me to lose anymore weight though I can notice my calves are getting toned up. I have a larger hip and thighs and a very large belly which I really wanna get rid off! Can I follow your guidelines on how to get curves and see some results? I especially want to get a flatter tummy and a rounder butt besides losing weight. I'm tired of not getting the results that I should be getting if i had no PCOS. Please give me some advice.. your help is much appreciated

April 05, 2016

Adrian Bryant

use this to lose weight and get curves but double check your calories because you should steadily losing weight on 1500 calories alone

April 06, 2016


Hi, thanks so much for the reply. Do you have these home workouts translated to gym workouts? my home environment is not conducive for doing exercises but I do have a gym membership which i would like to use to get curves n lose weight.

April 09, 2016

Adrian Bryant

see these workouts here for gym type workouts

April 09, 2016


Hello, im Roa and I've been PCOS since I was 16 (I'm 19 now, going on 20) and I have struggled with this for years. I recently just got into a more plant based diet and became vegetarian and I have lost about 15 pounds since last December 2015 and I'm still losing. So just changing you diet can help you as I did and didn't work out at all but I mostly just did daily walking (work, school, etc). I take Metformin too plus vitamin D and D-Chiro-Inositol power everyday and for the past four months my period has come on time every time and my hemoglobin levels have dropped too. Have hope girls! I'm not longer on the bmi as obese but overweight and will continue to lose more.

March 08, 2016

Meka L

I would like to THANK YOU for this article. I suffer from both PCOS and hypothyroidism. Both which can attribute to insulin resistance. With this being said, I struggle with weight loss even with working out several times per week and calorie counting. The interesting thing is that I started a journey with my sorority sisters to lose weight on Jan 4 and have been cutting back on my carbs and noticed that this has been the key to my weight loss. I also restarted taking my Metformin. My endocrinologist wanted me to stop because I'm breastfeeding. However, researching I read that Metformin helped increase milk supply in women that suffer with PCOS. So after discussing with her, she restarted me but only at 500 mg BID. Again, I'm grateful because few people address the struggles of weight loss in women who suffer with these conditions. Kudos to you. PS..I tried the jumping jack workout for the first time last night...LOVED IT!!!

February 11, 2016


Hi I am 33 years old and I have not been diagnosed with PCOS but my doctor suspects it due to inability to lose weight and facial hair. She stated she would not be able to diagnose me until I remove my iud for my cycles to start back. Well my iud has been removed for over a month and still no cycle. I never had a problem with monthly cycles until i got iud. I was just wondering if anyone else on this page developed pcos after having an iud?

December 30, 2015


I am the same age and from what I understand if you have PCOS it onsets at your first period... I was told once that since it is often referred to as a syndrome that for diagnosis you would need to have more than a couple symptoms. I have a IUD now and it has affected my cycle but I was diagnosed very early at 19. I would just look up all of the symptoms and see if you have had any other than the facial hair and weight gain. Then take that back to your Doctor. More and more I find that I need to help them along. This way your issues aren't prolonged due to all of this waiting it out. If you have them run your A1C and it is borderline that can be another indicator. Good luck!

February 24, 2016


Hi I was diagnosed with pcos when I was 17 I am now 45 and still battling with pcos and my weight. I am lucky that I have two children with the help of fertility treatment (I am now a nanna also) I would like to know if there is any advice for older sufferers of this disease as no one seems to write anything for the mature pcos sufferer How do we cope with menopause etc... I have a friend with pcos also who has not kept this disease under control and is ill (on liver transplant list ) scared and looking for advice TIA

December 28, 2015

Adrian Bryant

nothing specific to that extent but what have you tried for weight loss

December 29, 2015


My daughter is 24 and in law school. She was diagnosed 8 years ago with PCOS. Was placed on metformin and spironolactone. Her weight was ok and not terribly out of control. Spironolactone helped very well with hormonal acne. She is a very pretty girl. She was diagnosed with ADD and began adderall and had rapid weight loss and looked amazing (she was also swimming and rowing for her HS). When she began college her weight started climbing. She doesn't exercise consistently, drinks alcohol in the weekends, has a poor diet, etc.
She went as far as stopping her spironolactone due to forgetfulness and had a massive breakout that left her skin so scared it made her very self conscience. She took herself off metformin due to she felt it wasn't helping. In law school and she is gained even more weight. She lived at home last summer and her dad and I saw how sedentary she was. She worked from home for a professor and she literally sat for days and hardly move, except to bath and eat. She gets very defensive if we mention anything. We paid for a gym membership all summer that is a mile from our home; She went 3 times in 3 months. We are at our witts end. We don't want to hurt her feelings. She still takes adderall but it does not do anything for weight management. Mainly because she goes long periods without food and then overeats and additionaly has bouts of alcohol excess when studies are over in celebration. We have explained the importance of consistency and that eating well for 5 days and celebratory eating and drinking on weekends with sedentary lifestyle is obviously not working and she needs help. Please offer any advise you can!

November 28, 2015


She should still be on metoformin, I am currently taking it and have been for over 5 years and i also feel like its not working but have been told not to stop it abruptly. Hopefully she will work it out. Best thing to do is encourage her the best you can.

January 04, 2016


Hello friends, I was diagnosed with pcos when I Was 18. I'm 24years old now and have been trying to conceive for over a year. My doctor gave me metformin to help me loose weight and I lost 15lbs. My current weight is 200lbs and my height is 5.8. I stopped taking metformin 6 months,ago as someone told me that it helps loosing weight but if you conceive and still takw metformin, it can bring negative effects on the baby. Is that true? Should I resume taking metformin? I was prescribed 500mg twice a day. Also what should be the ideal,weight for me according to my height? I find it very hard to loose weight and follow a healthy diet and for for walks everyday for 40 minutes. I also keep track of my calories through my fitnesspal app and only eat 1200 calories a day. Sometimes less than that. Please recommend what else should I do to get pregnant and loose weight? Also I'm loosing hair really fast too. It's depressing :(

November 22, 2015


Not true at all! In fact my professionals recommend staying on met until at least 12 weeks.

December 10, 2015


Hi Aimy,
I was 22 years old when I was diagnosed with PCOS. I am also taking the same amount of Metformin as you and weigh just a little bit more than you. I had trouble getting pregnant and it took me 2 years of trying before I was able to. But that was only because I took Clomid and so far I haven't been able to get pregnant on my own. I have 2 beautiful daughters now (I'm 28 now) so there is hope. You do have to stop taking Metformin when you get pregnant but only after your 3 months along. At least that is what I discussed with my doctor so definitely talk to your doctor about it when it happens. But since having two kids ( two c-sections and surgery to have my gallbladder removed) my body isn't reacting the same way to my medication so I've been slowly gaining weight. Hopefully I can figure something out with my doctor but I just wanted to give you some hope on the pregnancy issue. Good luck!

December 18, 2015


For one year you are taking only metformin for your fertility treatment. Isn't it? I have pcos for last 10 years. Recently I started fertility treatment. metformin with hormonal treatment. Only metformin will not help.

March 25, 2016


Im 31 and i was diagnosed with PCOS earlier this year. I didn't know what it was, so i did all the research i could on it and losing weight so i can get healthy. The pcos made hair grow on my chin , my period disappeared, fluid retention, and i have NO motivation. I don't sleep well and im so tired of this lifestyle that i have created. I need help, real help. I don't know what to do as far as what to do and for how long. I'm 5'3 and 304.00 pounds. I don't know what to do! !!!!!!!

November 14, 2015

Adrian Bryant

simply start by use this workout and this diet

November 14, 2015

Alisha J.


I was hoping to get a little help. I was diagnosed last year with PCOS after I had massive rapid weight gain. I've gone on and off diets since then. Used metformin but it dropped my blood sugar too low too often so I had to stop that. I eat mostly healthy with only a few spots I'm working on. I don't eat dairy or gluten due to allergies and make everything from scratch that I can. I've been watching my calories and they are always well within what I'm supposed to be eating daily. I get so discouraged when nothing happens. The only thing I can think of that I'm not doing enough of is exercise. I just have a really hard time with it. I've tried exercise buddies but it doesn't work out. I've tried being accountable to someone but it usually ends badly. I don't have a lot of motivation when it comes to exercise. I get up and walk around. I do some farm work outside such as putting t posts in the ground pruning trees and such. It doesn't seem to be enough but I need some way to get me to exercise more. I used to love it. Now I'm just embarrassed because of my weight.

October 19, 2015


Don't let a slow start get you all the way down. I was having the same issues with weight loss. I would go for months of a perfect diet and exercise 5x per week, only to lose 5lbs. It wasn't until that I signed up for a bootcamp that my weight loss finally accelerated. I feel like I'm finally getting out if it what I put in. Now my diet doesn't even have to be perfect. The intensity is very, very high, but basic exercises DID NOT cut it. Save those for maintenance mode. Like you I mostly cook from scratch. I've learned that most things that come packaged in bags and boxes are the enemy. I drink 128 oz of water daily, as well as one 16oz glass of water with apple cider vinegar and honey. If I could get over my sweet tea addiction, I could do so much better. Good luck to you!! :)

October 20, 2015

Andrea S

Hey Alisha,

I've been diagnosed with PCOS and Insulin resistance when I was 17 years. Its been 10 years now and I've come to terms with the fact that exercise is the BEST way to cure PCOS and loose the weight. Unfortunately due to all of the internal jumbling of hormones, we are the lucky ones who have to do Interval training which is basically working with sudden bursts of high intensity exercise. If you have heard of Focus T25 try that or you can do it with running, cycling or swimming. The point is to go fast for 30 seconds and slow down for 10 seconds and repeat. You will see the results in a week.

Now coming to the part where you don't find the motivation also has to do with PCOS. You become sluggish and if you're a procrastinator like me then you can deal with a lot of internal fights with yourself. Fret not there is a simple solution. Ask your self to pick a time of the day when you are alone, comfortable and not stressed. Dedicate 30 mins of your time at this place in doing one kind of exercise (could be skipping or jumping). Remember you know your body best so there a lot of "talking to yourself" involved here.
Since you already have the diet and awareness under control all you need is to give yourself a little push and continue it for a set period of time. Make it a routine and you will start seeing the difference in approach. When you do introduce a much more strict workout. Don't stress about losing weight it will happen naturally when you enjoy your workout and push yourself.

I know you can do it! :)


November 05, 2015


Hi Alisha,
I struggled too for many years about working out. Having PCOS, I could walk and walk and walk and it seemed to do no good for my shape or weight. It sounds a little weird, but look into getting a personal trainer. I found one that I worked with for 6 months (until she moved), and I told her my goal was to loose weight, but not by doing cardio. I get way to short of breath, and my joints have taken a beating from being 300 pounds for 30 years. Anyhow, she had me weight lifting. I LOVED IT! Plus, because I had someone to focus on, I never focused on anyone else in the gym. That was a BIG help for me. My trainer moved, and I miss having that person who didn't judge me and made me feel like it was ok to push myself. The number on the scale didn't change too much (since I was also adding muscle which weighs more than fat), but my pants size changed a lot.

My biggest advice, find a way to tune the rest of the world out. You can start by doing push-ups off the counter, and as you get stronger, move closer to the ground. I learned a lot of things that I could do at home, which has helped me keep some of the weight off. I am at 281 now. That is my fault, I have started classes again, and let everything else go. But I know what to do again when I am able to commit the time to go to the gym. The price of my trainer was so worth it. I paid her $60.00 every other week, which gave me 4 sessions that were an hour each. I hope that maybe this will help you think about a different way to reach a healthier weight. :)

March 15, 2016

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