PCOS and weight: what actually helps, without crash diets

If you have PCOS and find weight hard to lose, you are not imagining it. PCOS often comes with insulin resistance, which makes the body store fat more easily, especially around the waist. That is not a lack of willpower.

Small losses, real results

For women carrying extra weight, PCOS guidelines note that losing 5 to 10 percent of body weight can improve periods, ovulation and how the body handles sugar. For a woman weighing 70 kg, that is 3.5 to 7 kg. It does not have to be dramatic to matter.

Why crash diets backfire

• They are hard to keep up, so weight usually returns
• Very low eating can upset periods further
• They often cut out family meals, which makes them lonely and stressful

What tends to work

1. Regular meals, not skipped breakfasts and late heavy dinners
2. Protein and vegetables at every meal, with moderate rice or roti
3. Daily movement: walking after meals is simple and effective
4. Strength exercises twice a week to build muscle, which helps insulin work better
5. Sleep: short sleep increases hunger the next day
6. Fewer sugary drinks, including sweet tea and juices

Track more than the scale

Weight goes up and down with water and periods. Also notice your waist size, energy, cravings and how your clothes fit. These often change before the scale does.

Medicines

Some women are prescribed medicines that help with insulin resistance or weight. Whether they suit you is your doctor's decision. Never start or stop one on your own.

Related: Movement with PCOS on busy days, PCOS-friendly Indian breakfasts.