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 363 Comments

Hi Adrian.

I have PCOS but I am also breastfeeding. Is everything listed above safe for me while nursing or should I follow a different plan?

November 27, 2016

Adrian Bryant

In my oprionion i think so but ask a doctor to be safe

November 28, 2016


I'm 15 and I'm diagnosed with pcos,I'm from South America, I've done many diets but nothing seems to work, I try to do excercise everyday but I'm school and I have a busy day, my number one goal is to loose 20 kilo's right now it sound so impossible because I'm a healthy child, I don't much carbs but the weight just doesn't seem to come down please help me

November 10, 2016


Im 33 years old, diagnosed with pcos about 2-3 years ago. I have two children but my problem is insulin resistance. It all started about 4 years ago when my blood sugar dropped after eating. (I used to be thin athletic, 116 lbs with 5'6 and ALWAYS ate healthy meals). I gained around 40 lbs during all these years because there are food I just dont seem to tolerate. Like I will be hungry no matter what I eat. Lately my problem is at night. I feel that blood sugar low, but its not really low when I meassure it, i have an accucheck to measure my sugar levels. I used to be doing good last year but in december of this year 2016, till now it seems to be uncontrollable. I dont eat sweets i dont eat flour, or barely do, but still have these weird symptoms. Went to the doctor and he put me on metformin 500, to start with and a diet. I still feel somewhat odd, does this take long to work? When will I start feeling better and loosing weight? I miss my skinny body, im at 160 now and I hate it.

October 22, 2016

Adrian Bryant

what is your calorie intake and are you exercsiing

October 23, 2016


I know how you feel!!!! I am also 33, 5'3" was always petite and athletic around 115-120 llbs, now up to 145 lbs and couldnt shake it despite exercising 3-5x's a week and a relatively healthy, normal diet. I was diagnosed with PCOS last year, no children and just started Metformin this week. I've noticed side effects of the Rx immediately. I plan to journal my meals more carefully. I'm hopeful this will help me lose the 15-20 lbs to help the insulin resistance. Good luck!

October 26, 2016


Hey guys I've also been diagnosed with PCOS and irregular periods is my concern; the past year have tried everything in my will power to lose weight naturally.. after about 5weeks and correct eating and exercise... some extra hard work and extra effort and not to mention support by my gorgeous husband I'm down 12kgs my starting weight was 120kgs but still no period as my last one was April... and I understand that by losing 5%-10% of body weight my body could possibly return to "normal" how much longer till my periods and vody return to their natural duties...

Thanks!! :)

October 05, 2016


I haven't started yet did, I did get a gym membership at Planet Fitness b4 I found this site lol. I have had PCOS since I was 19 now 33. Unfortunately, I was also diagnosed with Multiple Sclerosis last year Oct 6th. Also, have asthma. It is like a triple whammy lol. I can do pretty much what anyone else can just wondering what would be a good diet n exercise for me? Thank you.

October 03, 2016


Great work Adryant, i'm really motivated to see those tremendous transformations. I'm 85 kgs n my height is 5 ft. I need to lose 30 kgs, what exercises would you recommend for me to shed extra 30 kgs faster?
Eagerly waiting for your response.
Thanking you in advance :-)

October 02, 2016

Adrian Bryant

these exercises

October 02, 2016


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

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