Gaining weight can be complicated for anyone, but individuals with PCOS might face even greater challenges when trying to lose weight.

Polycystic ovary syndrome (PCOS) is a hormonal condition that can lead to infertility and impacts around one in ten women in the United States, as stated by the Endocrine Society. One of the health issues linked to PCOS is weight gain.

“There’s a connection between being overweight or obese and PCOS, but it’s complicated, as having PCOS can also make weight loss more challenging,” explains gynecologist Karen Tang, M.D., to YSL News.

Although losing weight might be tough, it can alleviate some symptoms associated with PCOS: A 2019 study published in Clinical Medicine Insights: Reproductive Health indicated that shedding just 5% of body weight could lead to significant improvements in reproductive, hyperandrogenic, and metabolic aspects of PCOS.

Here’s what health professionals want you to understand about PCOS and the journey of losing weight.

What is PCOS?

PCOS consists of a “collection of symptoms resulting from a hormonal imbalance in women,” according to Johns Hopkins Medicine.

When the body fails to produce adequate hormones necessary for ovulation, the ovaries may form cysts, which then produce androgens—hormones that are typically found in higher levels in males. This can result in irregular menstrual cycles, along with other symptoms like excessive body hair, weight gain, acne, thinning hair, and skin tags, as per Johns Hopkins.

However, it is important to note that not everyone with PCOS experiences the same symptoms.

In some cases, women might not produce enough hormones for ovulation. When ovulation fails, the ovaries can develop numerous small fluid-filled sacs (cysts), which then produce androgens. Women with PCOS often have higher androgen levels, leading to further complications with their menstrual cycles and the symptoms associated with PCOS.

“PCOS is quite unique in that it isn’t a singular disease,” Tang notes. “One person’s experience with PCOS can significantly differ from another’s.”

Strategies for weight loss with PCOS

Tang highlights that studies show 50% to 75% of individuals with PCOS will encounter insulin resistance or diabetes at some stage. “Insulin can lead to weight gain and make losing weight more difficult,” she points out.

Even though losing weight may be more challenging, medical professionals assert that it is definitely achievable. Implementing specific lifestyle changes can facilitate weight loss and aid in managing PCOS symptoms, according to Johns Hopkins. The most effective outcomes are typically achieved by combining the following strategies:

• Diet: Avoid jumping into extreme and restrictive diets, advises Johns Hopkins: If a diet isn’t feasible for the long haul, it’s likely ineffective. The Mediterranean diet, which emphasizes fish, legumes, non-starchy vegetables, fruits, and olive oil, is suggested. While some experts recommend low-carb diets, others believe focusing on whole grains can prevent blood sugar spikes associated with simple carbohydrates.
• Exercise: Although some trainers may suggest that high-intensity workouts are detrimental for those with PCOS due to cortisol spikes, medical experts disagree. Indeed, while cortisol levels might rise temporarily during intense exercise—which is actually beneficial—studies show that consistent high- and moderate-intensity workouts can significantly enhance cardiorespiratory fitness, body composition, and insulin sensitivity among women with PCOS, as reported in a 2020 meta-analysis in the journal Frontiers in Physiology. Ultimately, the most effective workouts are those you can regularly do, so if you prefer lower-intensity activities like walking or yoga, that’s perfectly acceptable too.
• Sleep and stress management: “Elevated cortisol levels can exacerbate blood sugar issues, so focusing on stress reduction and ensuring adequate sleep to prevent cortisol spikes that could worsen blood sugar levels can potentially help manage PCOS,” states Tang.

These diets could support weight loss. But are they the most effective option for maintaining that resolution?