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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…

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…

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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1-40 of 247 Comments

Hi Adrian!
I was diagnosed with PCOS at the young at of 11. Recently I went off the pill to try to conceive with my husband. I gained 20lbs in 3 months. This was despite eating 1200 calories a day and avoiding high glycemic foods. I've lost 35lbs of newlywed weight before using your site. I still eat 1200 calories a day and measure all my food as well. The past few months I've added in 4 days of HIIT and 2 of weight lifting. On weekends I go hiking if the weather is nice. I also use intermittent fasting 16-20 hours a day most days of the week.
I am frustrated that I have gained a couple more pounds and only have lost two inches. I know I am doing the right things because I'm very health conscious and I've done this before. I now have went from a sz 0-2 to an overweight bmi. At this point should I seek out metformin from my doctor? I feel like nothing is making a difference and I'm concerned about my health. And I miss my sexy body ugh! Also diabetes and thyroid issues run heavily in my family.

I am 5'1"
Very small framed (5.5" wrist)
Currently 139 lbs
Was very happy between 110-115lbs
22 years old

Thank you for your time. I'm not sure where else to turn.

May 21, 2015

Adrian Bryant

how are you tracking your calories and when doing HIIT... is it according to these rules

May 21, 2015

Adrian Bryant

forget about the ankle weights (dhave you tried my workouts yet?ont help) and

May 23, 2015


Yes I have. The first time I lost weight (35 lbs) I used primarily your ski jumps and jumping jack workouts. I would also run.
Now I do all your "at home" HIIT workouts. So now I've also added in some of your workouts like the battle rope style one with the bedsheet/chair and that workout you made with the kids.
I no longer run because I live in a bad neighborhood now.

May 27, 2015



I am 21 and I had surgery to help with my pcos. From the pcos I gained 40-50lbs in a few months. Now that I have had the surgery I am trying to lose weight but nothing is working! I am 5"2 and weigh 190. I work out every day to every other day (for an hour- 2 hours), I watch what I eat (count calories and try hard to only eat healthy) I switched to only drinking water and have not lost a single pound in 4 months. I'm at the point where I feel I should just give up. What more can I do?

May 19, 2015

Adrian Bryant

describe your workout more and exactly how many calroies do you eat daily

May 21, 2015

urvashi singh

Hi.. I am 22 and i was diagnosed of pcos last year..i have been costantly gaining weight since last 4 -5 years.. i weight 74 kgs nd i m 5'2" and i hav a lot of belly fat. even if i don't have much carbs or fatty food..i m still gaining weight. I want to reduce my weight by exercising and walking bt that ain't helping too. I am not on any kind of medication. Please help and suggest ways by which i can lose weight ...HELP!!!

May 18, 2015

Adrian Bryant

are you tracking your calories

May 18, 2015


Hi Adrian. I was diagnosed with Pcos when I was 26 however I may have had it before then and just wasn't aware of it. It's only when I was trying to conceive and it was taking too long. I was diagnosed with type 2 diabetes after the birth of my first child in 2012.
I have struggled to lose weight since then. To treat my diabetes I do take metformin.
I have been going to the gym since the start of April 15 and I have really cut down on junk food and I'm trying my best to eat healthy. I use the my fitness pal app to record what I eat and it helps me stay within a calorie count of around 1200-1500 calories per day.
I go gym 5 days a week Mon-Fri and aim to burn 300-400 calories on each gym session.
Since the last month I've only lost nearly 2 kg. Is this good or should I be losing more?

May 14, 2015


I use my fitness pal. I bust my ass when I work out. Normally I use a heart rate monitor but a couple weeks ago the battery died and I have yet to replace it. I track my workouts with an android app called Simple Workout Log. I often add ankle weights into the HIIT workouts and I'm always covered in sweat at the end. I always try to make them harder each time. Often I have to stop or slow down because I push myself so hard.
I'm not sure if this is relevant but I had an early miscarriage in February. Also I'm on progesterone (from my dr) two weeks at a time at the end of each of my cycles. Not dure if that could affect anything.

May 22, 2015


Hi Adrian

I was diagnosed with PCOS after the (difficult) birth of my second child. I've since been sterilised - which I know messes with all sorts.
With 2 young children, calorie counting isn't top of my list. We are going away in 5 weeks time and I'd like to lose some inches to be able to go on the rides with them at the Pleasure Beach where we are staying.
Whats the best idea for me to lose weight and inches in a healthy and sustainable way?
Thanks so much xxx

April 20, 2015

Hi I'm Angela

I'm 5'8 and about 260 I found out I had pcos when I was 19 I'm now 21. I've been gaining weight and noticed the discoloration of my skin. I really want to be able to start a family soon. What can I do to lose the weight?

April 14, 2015


I was diagnosed with Pcos at the age of 19 I'm 5ft 10 in 300lbs (25yrs old now). I have the extremely embarrassing hair growth every where, crazy mood swings, thinning hair etc. I have been taking metformin on and off for some time now but it helps me lose 10-20 pounds and then it stops. I wouldn't say I make the best food choices. I always start an exercise and diet plan for about 1-2 weeks then I falloff track again. If you have any valuable advice to helpme to get this weight lost journey start I would really appreciate it. I really want to start my family and I want to feel happy with my body

April 02, 2015

Lauren Hicks

Hey, I know how hard it is! I have gone mostly paleo and I did it gradually! The first thing I did was replace soda with naturally flavored seltzer water! I drink it constantly now and soda is now too sweet for me. Give it a try, at first I could barely taste anything and it wasn't that great but not drinking changed my tastes and it took about a month but now it pretty much tastes like soda for both me and my boyfriend! Then I slowly cut out bread, if I get a burger I order it without the bun. Slowly you will be able to stick to it. If I want something I don't deny it to myself as long as it is just one thing...another thing I did was switch to 85 percent dark chocolate and mostly stopped caffeine intake, caffeine stimulates the growth of cysts and sends your adrenals into overdrive. Also try eating avocadoes they balance estrogen dominance. I ate a half of one a day and I didn't even feel my period! But when I ran out and didn't eat them for a month and now it is the worst cramping ever. So I looked it up and it does turn out that avocadoes help slow the release of estrogen in the body and help other hormone levels! It is quite amazing!! Because my testosterone was normal last time I had it checked! I've only lost a little over 12 pounds and several inches so I have went from 288 to 275.6 over the course of several months and I fell off the diet once and gained some back but I hopped right back on...this has been the easiest diet for me...it feels like I might be able to stick to it even if I do plateau for a bit, which is great! I do not eat rice, bread, legumes, but I still have grassfed butter and fermented dairy products...and occasional milk and cheese...but I'm slowly losing the taste for them or the cravings! Also do not over exercise and let your body heal. I have averaged a weightloss of a little over a pound a week maybe and eat around 1800 calories but I don't force that and may have 100-200 calories over or even under and eat a bunch of greens and organic eggs and meat now

April 14, 2015


HI everyone, I feel all of your frustration,my problems started after having my son who's now two. My weight gain was ridiculous I went from 7 stone size 8 to size 14 in a matter of months, I was then diagnosed with bad pcoS. I tried so hard to loose the weight, exercising, eating healthy but nothing worked. I then tried something similar to the atkins diet, very low carb and eating little within a few months I am now back to my size 8, it might not work for everyone but it's worth a try ☺ good luck xx

March 30, 2015


Hi, Am 17 years old and am 220lb. My doctor recommend me to use Metformin. And am struggling to lose weight.The last couple years I gain 90lb in 3 yrs.I really want to lose about 60lbs by the end of this year.

Please give any advics and tell me how i can lose 60lb.

March 28, 2015


hi, my name is aby and I was diagnosed with hypothyroidism when I was 19. I gained a lot of weight I went from 135 to 170. Now im 24 yrs old im 5'4 and I weight 196. recently I went to the DR. and I was diagnosed with PCOS. What can I do to loose the weight I've tried everything... he prescribed me metformin...how can I loose the weight?

March 24, 2015

Adrian Bryant

did you have a chance to look at the tips on this page?

March 24, 2015


Hi i am a 23 yr old female an have been diagnosed with pcos and diabetes. I have been prescribed metformin. I have been working out an tracking my calories on my mfp. Nothing seems to be working. Please help i want to lose weight an have kids

March 14, 2015

Adrian Bryant

look at this if you're using MFP

March 15, 2015


Hi I am 26 and a mother of 3, I was diagnosed with pcos during my 3rd pregnancy not only did I not loose the baby weight I gained weight and now I am stuck I don't loose or gain. I workout every day I've did all the insanity workouts and challenges and I just started t25 and I eat healthy and keep a food journal and I keep my calorie intake at 2000 no higher. What do you think? I know its possible to loose weight with pcos but what can I do to actually get results?

March 12, 2015

Adrian Bryant

maybe the 2000 is too high, what about 1200-to-1800 cals?

March 12, 2015



My names Cindy I'm 24 and about a year or so I was told I have PCOS. I have the facial hair and the weight. They have me metformin but I feel like it makes me even hungrier. It's also hard because I can't really excersize. A year and a half ago befire I found out about PCOS I injured myself at work and have 2 herniated dics so it's painful and there's notich I can do. I don't eat to much n I try eating healthy bUT I feel like it doesn't help. I'm 5'10" and weight about 275lbs or so. I'm 24 years old. I want to try and loose weight to help with the pain of my herniated dics. Please if there's anything you can recommend please help. Thank you.

March 09, 2015


Dear Cindy;

Sorry to hear about your ordeal with your accident and all. I was diagnosd with PCOS about 5 years ago (I'm 40 now) and I have had back problems since I was 17 (I injured myself playing basket ball). At first, the depression and being too conscious of myself would not allow me to join a gym or exercise outdoors, so I started doing yoga at home. It helped a lot, it was slow, but steady. There are even youtube videos that are specific for back pain. Please ask your physician before starting anything, to make sure it's OK. Good luck!

March 17, 2015


Hello there, wondering if you could give me some tips. I've always struggled with my weight, but I did manage to keep my BMI around the top of the normal range for many years (24-26 ish). Sadly, I did this through obsessive exercise... at my worst I was doing 3 hours in the gym a day, plus running at lunchtime. This caused serious damage to my body. The cartilage in my knees has split, my hips are damaged, and I also have spinal damage.. all through obsessive exercise over many years. I can't perform any exercise which jerks my joints, or else they will literally pop out of the sockets... rowing, jogging and cycling etc are a big no-no. After I stopped exercising, my health improved and my weight eventually stabilised, placing my BMI at about 27-28. My problems started when I came off birth control. I gained 50-60lb in 12 weeks and started suffering from horrific gynecological symptoms which worsened over time. I started a low calorie (1,200 cal a day) diet, focusing on raw food and vegetables, last summer. In the past 6 months, I have lost 1lb, despite progressively cutting out foods and even food groups. Ultrasound shows very severe PCOS. I spend about 3-4 days a month immobile, at home, taking opiates for the pain. Any suggestions?

March 04, 2015


Yes, that is helpful! Ugh, it's so hard to live in a body that wants to be fat. I've never been thin, but I used to train like a semi-professional athlete. I don't have a good relationship with exercise, really. I find it addictive. Luckily my relationship with food has always been good.... I genuinely enjoy eating the right foods (raw vegetables? YUM) and don't particularly enjoy the bad ones.

I'm surprised that more of the posters haven't mentioned how painful PCOS is. When I have a really bad attack (eg a cyst bursts) it's more painful than when I fractured my spine. The first time it happened, I thought I must have been having a miscarriage, the pain was so bad. I usually get it around ovulation and my period, and it's so bad that I regularly vomit, faint, sweat through my clothes etc etc. Going to work is impossible... I can barely move. That said, I had an ultrasound the other day and mine is apparently especially bad. My ovaries are so enlarged that they are constricting my internal organs, which explains my GI tract problems as well. I'm really hoping that medication can help... the problem is that a lot of the weight loss medications are designed for people with high fat/high carb diets, and I just don't eat enough fat and carbs for them to be effective.

I really don't want to end up like my friend... she wanted to be a professional athlete, but severe PCOS put a stop to that. She gained over 100lb in a matter of months when she hit puberty, and has never been able to lose it, even when she was training for 25 hours a week. Luckily she doesn't experience the same pain I have, though!

March 05, 2015

Lauren Hicks

You are over exercising and drastically increasing your cortisol levels along with too low calories. What is your height and weight? Us PCOS girls already have stressed bodies...what I did sense we have a lower bmr than normal people I took my weight 276 and add 0 ..2760 then subtract 400 for approximate bmr 2360 and since I want to lose at least a pond or more a week I subracted a little over 500 calories from my diet and now I eat around 1860 calories plus I exercise about 3 times a week with t25 because every day for me would be too stressful at this level...just too heavy and week. I am paleo and try to stay under 100 carbs and I've lost over 12 pounds so far. I hope this helps

April 14, 2015

Priyanka Danwar

im priyanka and i was diagnosed with pcos about 2 years back..
i don't have irregular periods but i am gaining too much weight.. i never really cared about it because i was a full time student and my only focus was on my academics..
i am now engaged and getting married in 10 months time... i really need to shed a lot of weight to get back in shape.. and i desperately need to..
the symptoms that i am facing are mainly weight gain and facial hair growth.. not taking any medication at the moment..

i need advice on how i should go about my process of loosing weight.. and whether taking metformin is advisable..

currently i weigh 96 kgs and my height is 5ft 5in.. also, I'm 23 years old..

i want to loose at least 25-30 kg before i get married..

thanks in advance :)

February 28, 2015

Priyanka Danwar

what about metformin? advisable?

March 01, 2015

Adrian Bryant

only your doctor can answer that

March 01, 2015


hello. I've been showing signs and symptoms of PCOS for the past two years I was diagnosed shortly after this summer.when I finally consulted a doctor I weighed 317. I am 29 and 5 feet 10 inches. I was on metformin for a little bit but it was having adverse effects that I just couldn't deal with ,leg cramps and making me really really really tired. I am now down to 278 on a good day sometimes back up to 280 281. But I really just need set diet guidelines and exercise guidelines. Everything's chaotic all the time for me. I am a full time single parent to two children who are on the autism spectrum plus I'm a full time student and I work. I really need something laid out that I can fit into my world. I am not expecting easy and quick, just workable. If you can help me figure this out I would be so grateful. Thank you for your time.

February 26, 2015

Adrian Bryant

use this workout and this diet

they are very laid out and work well for people like you

February 26, 2015

Incorrect please try again

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