If you have PCOS and you feel like your body holds onto weight no matter what you do, you’re not imagining it. Hormonal weight can feel “sticky,” especially around the tummy, hips, and lower back. And the most frustrating part is that advice like “just eat less and move more” often makes you feel blamed, not supported.
Here’s the truth: PCOS weight gain is usually driven by a combination of hormones, stress signals, blood sugar patterns, inflammation, sleep, and lifestyle strain. That means the solution is rarely punishment. It’s strategy.
Why PCOS weight can feel “stubborn”
PCOS (Polycystic Ovary Syndrome) is often associated with:
- Blood sugar and insulin challenges (your body may produce more insulin, which can increase hunger and fat storage)
- Higher androgen levels (which can shift where weight is stored)
- Stress and cortisol patterns (chronic stress can make fat loss harder and cravings louder)
- Inflammation (which can disrupt appetite signals, energy, and recovery)
- Sleep disruption (which affects hunger hormones and insulin response)
Not everyone with PCOS experiences the same mix, which is why generic plans can fail. Your body may need a different lever pulled first.
The “diet harder” trap (and why it backfires)
With PCOS, overly restrictive dieting can trigger:
- Increased cravings and binge-rebound cycles
- Higher stress on the body (which can worsen sleep and cortisol patterns)
- Lower energy and consistency
- Slower metabolism over time (especially if protein is low and calories are repeatedly slashed)
If you’ve tried everything and felt worse, it’s not a willpower issue. It’s an approach issue.
What helps naturally (in a sustainable way)
Here are the most effective “first steps” we use in coaching because they build results without burning you out.
1) Start with blood sugar basics (before perfection)
You do not need to cut out all carbs to support PCOS. A simpler start:
- Build meals around protein + fibre + healthy fats
- Add carbs with meals, not alone
- Aim for consistent meal timing (long gaps can spike cravings)
Try this: At breakfast, add protein first (eggs, Greek yogurt, protein smoothie, tofu scramble). Many clients feel a difference in cravings within days.
2) Eat for fullness, not restriction
PCOS-friendly eating often means:
- More protein than you’re currently getting
- More fibre from vegetables, beans, seeds, and whole foods
- Less “snacking to survive” because meals weren’t filling
Goal: finish meals feeling satisfied and steady, not stuffed and sleepy.
3) Prioritise strength training (even gentle)
You don’t need punishment workouts. Strength training supports:
- Better insulin sensitivity
- Lean muscle maintenance
- Improved body composition over time
Start with 2–3 short sessions a week. Even bodyweight work counts.
4) Reduce stress signals (small, daily)
Stress doesn’t just live in your mind. Your body feels it as a safety threat, and safety threats reduce fat loss signals.
Start small: 10-minute walks, sunlight in the morning, breathing exercises, earlier bedtime, or boundaries with draining commitments.
A grounded approach to PCOS weight loss
Healing PCOS “naturally” isn’t about doing everything. It’s about doing the right things in the right order, consistently.
If you want support that’s practical, personalised, and sustainable, coaching can help you:
- identify your main PCOS drivers
- build realistic routines you can keep
- lose hormonal weight without obsession or burnout
Ready to feel grounded in your body again?
👉 Book a FREE Consultation with Grounded Wellness Coaching and let’s build your plan.