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 381 Comments
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


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

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