How to Lose Weight with PCOS

Lisa lost 125lbs. despite having PCOS
pcos weight loss success

The Facts:

The Best Way to Lose Weight 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

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

3. Lose Weight

4. Use Supplements

All of those will help you get rid of insulin resistance and you don't have to take all of them probably none at all if you eat right, exercise & lose weight but If you had to choose the best supplements for lowering insulin resistance…

Start off by adding Chromium, Vitamin B3 & Vitamin B-6 to your diet because a deficiency in those 3 Vitamins & Minerals can lead to insulin resistance.

5. Deal with Stress

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

7. Stop Smoking

8. Metformin

How 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

More Tips

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

Back to Top

Click to Comment

1-60 of 389 Comments

Hi Adrian I am 34yrs old Weigh 206 and am 5'6. I have been trying to lose weight but I just can't seem to. I try eating good but I usually fall back to my old self. I also try working out 30 mins a day and still no luck. I am a huge dessert lover and am having a hard time to let go of that especially when I don't see any weight loss I end up eating more. Please help

September 20, 2017


I've had pcos for about 12 years you name it Ive tried it every diet and diet pills can I ask you a question your telling me i can eat anything I want ants long as it's under 2000 calories I will lose weight ?

July 04, 2017


Ladies, I'm reading all of your horror stories! We are PCOS Cysters! Go to the heathfood store, get 2 or 3 items, vitex, and organic turmeric (you can also buy from online) or turmeric and progesterone cream. PCOS is a hormonal imbalance; an autoimmune disease. You have to fix your hormones. Take vitex daily, turmeric helps with inflammation; which is how one of the internal side effects of PCOS. Go online and research golden milk ( it's made with turmeric and it's normally drank at bedtime). Progersterone cream helps to balance your hormones out as well. You just rub it on different place on the body. Look up Barbara Hoffman, PCOS on YouTube. Natural things work, but it takes a month to a couple months to kick in. I've been doing the above, and I am seeing positive results.

May 12, 2017

Susan Frank

As for the weight loss... if anything the pill occasionally makes you gain weight, not lose, but it's not a huge gain and it fluctuates.Yes, you can lose weight with some birth control pills. But you should talk to your doctor and see what pill is best for you. However, there're some weight loss supplements that help with weight loss and mummy magic weight loss tea is one of them.

March 26, 2017


Hi, I need advice. I was diagnosed with PCOS 20 years ago. I'm 43. I am 5'5 and I weigh just over 210lbs. At my smallest, when I was a teen and early 20's I was 115lbs. I slowly gained weight through my 30's and especially after my pregnancy. At my largest I was 233. I've been stuck at 200-210 weight for 2 years. I am an AVID outdoors person. I cycle daily and walk daily. I walk, on average, 3 miles each day (3-4mph) with jogging intervals. I mountain bike (hard interval training) 20 miles each day, or roughly 2 hours. I also lift light weights. 3 hours of exercise, almost daily. I train and ride with triathletes and racers. They lose, I stay the same. My caloric intake. I have varied it from 1900 calories a day down to 700 calories a day and everything in between. For several months I lost weight when doing 3 hour of HARD exercise daily, and eating 1500 calories, but that weight loss stopped and I evened out. Thinking I plateaued I added different work out and food groups, but nothing has helped. If I go off my exercise and diet for more than a few days I pack the pounds on almost immediately. I eat boneless skinless chicken breast. Raw spinach. I don't use sauces. I use lemon juice, salt, pepper. I eat fiber like black beans, which I cook myself. For snacks, I'll eat 12-15 almonds or I'll have a high protein low sugar yogurt. Rarely do I eat bread. A nutritionist said that Oikos triple zero is decent. When I "splurge" I'll have a burger or a piece of pizza with my family. I am at my wits end. Suggestions?

January 13, 2017


Additionally. I am on no medications. I do have a food journal that I keep fastidiously. I not only chart my food but all my activity through GPS apps and other apps as well as pen and paper. I just read page 2 of this blog (what to do if you're not losing weight) and I abjectly reject the example statement that just sitting around anyone over 200lbs can eat 2250 calories and maintain at 200lbs. Not only am I NOT eating that much a day, I am doing high intensity/low intensity and interval exercise, to the tune of several thousand calories daily and I'm STILL not losing weight. You're telling me that I'm basically eating 4,000-5,000 calories a day. I am not. There is something wrong with this information. I think that many people with relatively normal metabolisms ARE sitting around, ARE miscalculating their food intake and when they make changes the weight drops off. I am not one of those and I suspect many others are similar to me.

January 13, 2017

Adrian Bryant

ok, so currently you are working out for 3 hours per day with a 1500 calorie intake which from your question I can see you have triple checked that so lets start with the exercise...

have you been doing basically the same workout daily for a long time? if so then try these workouts becuase YOU and YOUR body could be use the same workouts you are currenltly doing and have become more effeicnet at burning less calories doing those workouts plus see these plateu busting tips

back to the eating - have you also tried an app to more accurately track yoru calorie counts? before you get frustrated please try another tracking method because at 200+ pounds your metabolism burns at least 2000 cals per day and on a 1500 ca diet will equal at least a pound a week

January 13, 2017

Angel fears

I have the same EXACT problem. Although I'm on Lasix for water retention,armour thyroid for hypothyroidism, and Phentermine for weight loss. Yet I have been stuck at 225 for a full year. I run 5k's all the time, I am constantly working out and my calories are about 900-1100 a day. Yet I'm stuck. My doctor is completely baffled. If u would like to talk, and I'd love to talk to someone who is dealing with the same thing I am, please fund me on Facebook under Angel Britton Fears. I'm also on Twitter under Angel Fears. Please know I am in the same boat. I would love to hear from u. Maybe find a friend who knows how the other feels.

January 30, 2017


I have the same problem nothing ever works

February 07, 2017


I am in the same boat you guys are. Honestly, the only thing that helped was getting rid of carbs almost completely. I lost about 6 pounds in the past couple of weeks by following a near ketogenic diet. I'm 5'2" and 157, currently.

Whenever I eat carbs in excess of 30gm per day, I immediately tick back up. Eating mostly fibrous vegetables and meat and dairy (even though I detest eating as much dairy as is recommended for keto) has helped so far. Now, if I could just keep the keto thing up. O_O;

My FB is my website, if you guys wanna add me to yap!

February 18, 2017


Mrs. J., I don't have any advice for you, but just wanted to tell you I sympathize and feel your pain. In 2013 I weighed 138, and was a 4/6 clothing size. In 2014 I was 170 (no changes to anything I was doing), by 2015 I was 180; stayed there no matter what, towards the end of 2016 I was 212. Flash to today. I am 198. Understand that through the years nothing changed except as I got bigger I tried even harder. Most people go on a healthy diet and change. Not me. It doesn't much matter how much or little I eat; I stay the same or gain. I exercise 6-7 days per week, eat clean, watch my carb intake, pay attention to only eat foods that have a low glycemic load... my dr won't send me to an endocrinologist because "obesity isn't an endocrine issue"! I got metformin from my weight loss clinic but it doesn't work (lost 5 then gained 7!). One dr had the nerve to tell me if I was being honest and was really eating/exercising as I say I should've lost at least 20lbs. Really?! I meticulously enter everything that goes in my body, and I religiously work out. I had a registered dietitian say everything I'm doing looks great and maybe I'm just meant to be fat!!! Sadly, pcos is a women's issue and the medical field is predominantly male. As such, not enough research is done on it. Especially where obesity and pcos is concerned we are all fat because "we're lazy and not being honest about what/how we eat, and we're not being consistent with workouts. Because face it, if we were telling the truth we'd be losing". 😩. Anyway, just wanted to tell you, keep fighting and trying. Don't let the letdown of dr.'s or the scale make you give up😊!

February 25, 2017

Stacie Simpson

Thank you so much. I can relate to your post so well. You inspired me to not give up.

March 01, 2017


Hi guys, I'm in the same boat as all of you. I was eating 600 calories a day and going to the gym for about 2 months and still not losing weight. Sarahsday is a youtube channel run by a very healthy and fit 24 year old named Sarah and she does not eat gluten or dairy, and eats a paleo based diet so there may be something in that. Hang in there, you're not alone!

March 22, 2017


I really like how people insist that you are obviously lying when you tell them your struggles.

I spent a couple years on keto, eating almost exactly 800 calories a day. I started at 300lbs and within 6 months I was down to 250lbs. That was it. My body rebelled against me. I started getting my period every second week. They came on hard and fast with plenty of bleeding and pain. I ended up in the ER and to my GP a bunch of times because the pain was so bad. I just got told the same thing every time: my falopian tubes were severely inflamed and just to keep going with the diet. I measured and weighed everything I ate and used My Fitness Pal to track it. I started getting constantly sick. Like easily catching colds and other bugs. I'd be so sick, I would sometimes not eat for days.

But still, I was magically still at 250lbs.

It defied everything I had ever read or had been told. Calories in, calories out. How the hell is that even possible?

I was told to go below 800 calories a day. That was the point in which I gave up. I got no help for anything. So fine if they didn't believe me that I was properly tracking my every movement. But I had visible symptoms of something being wrong and I was just told to lose more weight. Nothing for pain, no advice on what I should do different, or god forbid, help for the depression I was suffering from all of this.

So now I'm back to eating 1,000 to 1,500 calories and back up to 300lbs. I'm not sick so often, my period has regulated, but I hate myself more than ever. I feel both like a failure and that there is no help.

April 26, 2017

Mari capobianco

I'm in the same exact boat. What the heck is wrong with us? I did low carb from Jan-July and lost NOTHING sams that's with exercising interval training and weights 4-5 days a week. Now I switched to a low carb version of weight watchers. Lost 2 lbs first week and am up 2 lbs this week following strictly and exercised 5 days this week for 45 mjniytws to an hour each time. What more can we do??

July 17, 2017


Try intermittent fasting 8 hours window eating and 16 hours fast and do the ketogenic diet meaning you carb intake is from vegetables less than 30 g of carbs a day but you can eat healthy fats. It helped me a lot

August 31, 2017


Do you recommend any apps that would help with calculations or food choices? I've noticed that there are a few pcos apps.

January 12, 2017

Adrian Bryant

these apps

January 12, 2017


Hi my names is Emily I'm 20 years old was diagnosed with endometreois 2 years ago and have just been diagnosed with pcos. I have tried every diet in the book and even the low carb diet that my doctor told me to go on I can not lose the weight and I exercise all the time. I walk every morning and every night and always go to the gym for 2 hours a day but nothing sheds the weight off. Help!

January 11, 2017

Adrian Bryant

what is your calorie intake?

January 11, 2017


I was diagnosed with PCOS in 2008. I have been told I am insulin resistance. I have no children. I have been trying to diet but can't. I can buy the healthy food and it it for a couple of days but then if I eat any of it, it makes me sick and I want to throw up. I gave asked doctors what to do but receive no answers, except to keep eating it, doesn't matter if it is making me sick. What could be causing me to do that? I used to exercise but I get sick when I exercise.

December 30, 2016

Adrian Bryant

what exercsie did you do to make you sick?

use this diet to eat anything you want to lose weight

December 31, 2016


I was diagnosed with Endometriosis when I was 17, and PSOS when I was 21. I'm 37 now, and I've been taking Provera since I was 21 which was supposed to stimulate my cycle and hasn't. I've never had a menstrual cycle, but when I stop taking Provera I have severe pain. I am now diabetic and I have chronic kidney disease. Because of the Kidney disease I can't take Metformin, and I also can't eat anything with animal protein so I'm on a vegetarian diet. I sneak fish once a week though, but my main source of protein comes from beans and nuts. I'm allergic to milk and I have celiac disease, so not gluten or sugar (diabetic) for me. I have a really hard time finding diet plans that fit those requirements. I exercise all the time and I'm an avid hiker. In the last 5 years I've managed to drop from 270 to about 230 which is where I'm at now. 40 pounds in five years is a little depressing. I guess I can take comfort that I've haven't gained weight in 5 years, but I would really like to lose a little more. Any suggestions?

December 30, 2016


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

Incorrect please try again en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2018