Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects up to 1 in 10 women of reproductive age. One of the most challenging aspects of PCOS is its connection to weight gain and obesity—and how this can make symptoms even harder to manage.
But what’s the actual link between obesity and PCOS? And can weight loss really help ease the condition? Here’s what you need to know.
What Is PCOS?
PCOS is a complex hormonal disorder that affects how the ovaries work. Common symptoms include:
- Irregular or missed periods
- Excess hair growth (hirsutism)
- Acne or oily skin
- Difficulty getting pregnant
- Weight gain or difficulty losing weight
- Thinning hair or hair loss on the scalp
PCOS is also linked to insulin resistance, which plays a major role in how the body stores fat and manages energy.
How Obesity and PCOS Are Connected
Many women with PCOS struggle with weight gain—and it’s not just due to lifestyle. The condition itself affects how your body processes insulin, a hormone that helps move sugar from your blood into your cells.
Here’s how it works:
- Women with PCOS often have insulin resistance, meaning their bodies need to produce more insulin to keep blood sugar levels stable.
- High levels of insulin can trigger the production of more androgens (male hormones), which worsens PCOS symptoms like irregular periods and excess hair growth.
- High insulin levels also make it easier to gain weight—particularly around the abdomen—and harder to lose it.
The cycle:
- PCOS leads to insulin resistance
- Insulin resistance causes weight gain
- Weight gain worsens insulin resistance and PCOS symptoms
It’s a frustrating cycle—but it can be managed.
Can Losing Weight Help with PCOS?
Yes—even a small amount of weight loss can make a big difference.
Research shows that losing just 5–10% of your body weight can:
- Help restore regular menstrual cycles
- Improve fertility
- Reduce insulin resistance
- Lower testosterone levels
- Improve skin and hair symptoms
- Reduce the risk of long-term complications like type 2 diabetes and heart disease
It’s important to note that you don’t have to be at a ‘perfect’ weight to see benefits. Small, consistent changes can have a big impact on your health and hormone balance.
Best Ways to Manage Weight with PCOS
Managing weight with PCOS can be more difficult, but it’s not impossible. A combined approach of diet, movement, and medical support works best.
1. Follow a Balanced, Low-GI Diet
Focus on:
- High-fibre vegetables and whole grains
- Lean proteins (chicken, fish, tofu, legumes)
- Healthy fats (avocados, nuts, olive oil)
- Low-glycaemic index (GI) carbohydrates that don’t spike blood sugar
Avoid or limit:
- Sugary drinks and processed foods
- Refined carbs like white bread and pastries
- Excessive dairy or red meat if it worsens symptoms
2. Move Your Body Regularly
Exercise helps improve insulin sensitivity and supports hormone regulation. Aim for:
- 150 minutes of moderate activity (walking, swimming, cycling) per week
- Resistance training to help with muscle building and metabolism
- Activities you enjoy—consistency matters more than intensity
3. Seek Medical Support
- Your doctor may prescribe metformin to help manage insulin levels
- Hormonal treatments like the pill can help regulate periods
- In some cases, weight loss injections or professional nutritional support may be considered
