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 to Lose Weight with PCOS

Can't Lose Weight?

More Womanly Tips Created by Adrian Bryant

Adrian Bryant

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1-40 of 399 Comments

I was diagnosed pcod. facial hair, disturbed periods and big fats in body bothered me a lot we tried for pregnancy for more than 3 years, but failed. all doctors said too lose weight but how, nobody tells then I went to Arogyam hospital. I took treatment for pcod. they reduced by weight 23 kg and also periods become regular. in 6th month of treatment I got pregnant. it was a gods grace and I hv a healthy baby doll. Arogyam pcod kit really works

August 07, 2018


Hi Adrian I was recently diagnosed with diabetes. I chose not to take drugs but to do change diet and exercise more .I'm 5'2" 180 lost 30 lbs from the onset of the diabetes. I need to lose 50 more lbs to help reduce high glucose levels. Any suggestions?

April 07, 2018

Adrian Bryant

here you go

April 08, 2018


I am nid, and i m diagonesd with pcos 2 year ago, now weight( 75 k.g ) .which is sudden increase in my weight when i shifted from home to hostel previous weight (50 k.g) height 5 feet 3 inches, age 23 year old and having history of diabetes type 2 of maternal grand parent's ...please help me too lose weight as well as fat from my body.....

February 14, 2018


Hello Adrian,
i'm so motivated by what i've seen on your page but sincerely i doubt if i can ever loose weight it seems so impossible but at the same time i'm staying positive. From all health indication its getting to me that i just have to loose weight. i'm weighing 264 lbs. i know my major problem is my diet and exercising even though i think i walk alot but doesn't make any different to me. i just need help and motivation. please helpout, i'm so sad with myself, i dont know how i got this big

January 19, 2018

Adrian Bryant

start here for all the motivation and the right plan for you

January 19, 2018


Hi, I have PCOS, fibromyalgia and quite severe depression. I walk using walking sticks or a frame and need a wheel chair for longer days out. I have had to give up work and struggle with household chores, even showering is exhausting. I was always very active, swimming, cycling, dog walking etc prior to the onset of my pain. I have 2 beautiful daughters and a wonderful husband and I have never been more miserable. I have never been this huge, I am 260lbs + and have no idea where to start! My world is getting smaller and smaller and I now seem to spend most of my life in bed. I rarely leave the house and don’t often see friends or family anymore. I want my old life back, I want to feel attractive and alive again. I want to go out. Hell, being able to see my feet again would be a minor miracle! I am going abroad on a beach holiday in 7 months and would love to be back down to under 175, is there any way I can do this?

January 16, 2018

Adrian Bryant

you need to take it 1 day at a time with this beginner plan here

January 16, 2018


Iam with u dear ...plsss go and conquer life i 2as left to tears wgen i saw ur story....god bless u...

January 28, 2018


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

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