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 328 Comments

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


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


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


I was diagnosed with PCOS when I was 23. I was married at 25. My period regularised after marriage but one yr later, I missed it. Now again am under medication with contraceptive pills. Am trying to conceive but in vain. Its been 2 yrs since I am married. I am trying for weight loss and hardly eat nowadays.

But I don't find much change in my weight.please help me out with my diet for losing weight.


October 16, 2015

Andrea S

Hi Stef,

Would you expect your car to work with no petrol? The same goes for your body. Eat! Know the difference between eating and conscious eating. The difference is when I eat I taste the tangyness of a cherry tomato, the crunchy sound lettuce makes while chewing. I indulge in the food I eat because I am conscious that whats on my plate is 100% healthy.

Practise a routine workout everyday like Focus T25, its only for 25 mins. If this doesn't interest you pick another workout that you can do for 30 mins in a day. Point is to eat healthy and lesser than what you are burning in a day. Grilled chicken is healthy but 6 pieces of grilled breast aint healthy!
Mostly since you want to try to conceive, give yourself the much needed nutrition. This will help you regulate your period and help you conceive.
All the best!

Hope this help,


November 05, 2015


I have gone through the above comments n suggestions.. can h olz suggest me a good exercise an diet plan which a PCOS patient should consider for efficient weight reduction.
Many thanks in advance!

September 19, 2015

Adrian Bryant

use this workout and this diet

September 19, 2015


Hi iam 41 years old. I have 1 daughter and I have been trying to get pregnant for years. That is how I was diagnosed with pcos. I was put on metformin 500 twice daily but I can only take medication 1 daily. It makes me very nauseated to take it twice daily. I watch what I eat, I consider myself a very healthy eater. I have been gaining a lot of weight recently and it just isn't easy to lose. I was told not to over exercise as I would bulk up. I read a lot on the Internet as to special diets and medications I should be doing. I'm just afraid that it is not correct information.

September 17, 2015

Adrian Bryant

watching WHAT you eat is fine but HOW much (in calories) are you eating

September 18, 2015


Dear Renee,
I diagnosed myself with PCOS after my 2nd miscarriage 13 years ago. I was 34 at the time (my fertility clock was ticking) and I wanted to know why I had miscarried. After I insisted on a referral by my OBGYN, my PCOS diagnosis was confirmed by my reproductive endocrinologist. I requested and the Dr. agreed and prescribed Metformin for me. Metformin has been a miracle drug for me I took 850 mg twice a day - everyday throughout all of my pregnancies, I am now the proud mother of 3 boys! I delivered my youngest son at age 41. Renee, I am STRONGLY encouraging you to bite the bullet and have your Metformin dose increased to at least 1500 per day, you can build up to this dosage. If you really want another child, you can deal with the nausea-your body will adjust and the nausea will diminish over time-give the medicine a chance to work. Take your Metformin, EVERY DAY. And WHEN you get pregnant, don't miss any doses of Metformin - it will help keep you from having a miscarriage. You can do it! Good luck! Kellye

October 01, 2015


Hello, my name is Yvette and I was diagnosed with PCOS and was prescribe metformin 850 2x/day. It makes my blood sugar drop too low. What do you do to avoid this. I have 4 children and I had tubal ligation so I'm not worrying about conceiving. I also have pelvic congestion, adenomyosis and endometriosis and was given norethindrone which I am stopping because the side effects are too much to handle. What do you suggest? I'm desperate for help at this point.

December 12, 2015

Adrian Bryant

what have you tried in the past to lose weight?

December 13, 2015


I was diagnosed with PCOS aged 19, i was put on the contraceptive pill and have been up untill may this year. I have had 2 normal periods in may/june but since then i had nothing and i have gained a stone.
i would love some diet advice, i am very active and i go to the gym often but i am also going into increase that also.
Me and my husband are trying for a baby but i am also worried about becoming so over weight.
please could you help me?

September 14, 2015

Adrian Bryant

the best basic diet advice is to start tracking your claories or go here if you hate counting calories

September 14, 2015


I'm trying to lose weight, so that I can try and get pregnant . But it's hard to lose the weight. Any help you can give me I will be very thankful.

September 14, 2015

Adrian Bryant

use this workout and this diet

September 14, 2015


hey! I'm 18years old, 184 lb, and I'm ready to start following this page! My mom has PCOS and I genetically inherited it from her. I remember sitting in geography class 9th grade and noticed my teacher's coarse chin hair. I started noticing my chain hair was kind of dark as well but I made nothing of it. then I strutted getting comments on my side burns and how I looked asian to my friends (instead of the light skinned Latina that I am). I started letting my hair down all the time and never pulling it out of my face after that. One day I saw my mom up close and noticed that she had black dots on her face like how my dad had, so I asked her if she shaved her face. (I didn't know she had PSCO or what it was.) She was very embarrassed and said no. Another day at church, a little girl looked up at me and asked "Why do you have hair on your chin?" I was so embarrassed at how loud she asked that question. That night I cried and didn't know what was wrong with me. My whole life I've felt ugly and fat and manly. Lately, overtime I eat I get grossed out, feeling as if I'm about to throw up. I just started college and I'm looking for a new start on life. One where I can be free and feel great about who I am.

September 08, 2015

Adrian Bryant

keep me updated on your progress. im here to help

September 09, 2015


we love you! Thank you Adrian

September 04, 2015


I am 27 recently diagnosed with PCOS. I have always been in normal weight range up in till these past two years. I started gaining weight 5 to 6 lbs and then my weight just started to servery fluctuate. I would be 140 one week and then the next 145, but then the following back down to 142. I am now at the heaviest I have ever been. 168 5'3. My husband and I have been trying to get pregnant and of course with the PCOS and my endometrosis, it hasn't happened. I am taking 1000mg of Metformin daily and added 30-60 mins of exercise every other day, however my weight still doesn't seem to stay consistent. I will be 165 then two days later 168 and even 170. I also can't seem to curb the appetite or cravings. It's very frustrating. I was used to being a size 4-8 over the years and now I'm a 14 and it makes it very difficult to feel the slightest attractive and makes it hard to the one thing my husband and I have to do, to help have a baby. I just don't know what else to do. I have tried to cut back and my dr told the metformin would help with my appetite and cravings, but it hasn't.

September 04, 2015

Adrian Bryant

do you know your current calorie intake and have you tried applying these rules for workouts

September 04, 2015


Hi Ashley,
Ask your Dr. to increase your Metformin dosage to 850 mg twice a day, you can build up to this dose. If you are not noticing a reduction in appetite or cravings, your metformin dosage is probably not high enough.
I was at the same weight as you 13 years ago, I was so frustrated and I had had 2 miscarriages and did not know what was going on. I started on Metformin in the above dose (gradually worked up to this dosage) and within a month I was pregnant! I took 850 mg, twice a day, everyday throughout all 3 of my pregnancies. Cut out all sugar in your diet, increase your Metformin dosage and WHEN you get pregnant - don't miss a dose of Metformin - it will help prevent miscarriage. Good luck!

October 01, 2015


I am 39 years old and have been diagnosed with PCOS for over 20 years and it does not get easier. I take 2000 MG of metformin a day outside of alot of different medications for all the health problems that I have that is all caused by PCOS. I have sleep apnea, high cholesterol, type 2 diabetes, edema, metabolic syndrome, neuropathy, lumbar stenosis, lumbar ridiculopothy, lumbar spondylosis, osteoarthritis,bursitis, degerative disc disease, and deterioration in my back,and recently had to be put on another medication to protect my kidneys because they were starting to be affected. I have struggled all my life with my weight and tried every diet nothing worked, I was told that it was medically necessary for me to have biatric surgery,but insurance would not cover it . I was always scared of the diet pills, but at my heaviest weight of 368 lbs, I had to do something. I want to be here for my children, so I consulted with my doctor and he put me on addepix 37.5 mg. For the first time in my life, I am weighing 279lbs.,a total weight loss of 89lbs.since April 2015. I still have a little way to go. Doctor told me that another 20 lbs weightloss, I will be able to come off 2of my medicines. I highly recommend that you talk with your doctor and see about the addepix it is working for me, maybe it will work for you to.

October 23, 2015

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