Understanding PCOS and weight loss for long-term change
Polycystic ovary syndrome (PCOS) is a hormonal condition that impacts how your ovaries work. It can affect different bodies and is not limited to cisgender women. The condition is linked to weight gain, and living with obesity can also make PCOS symptoms worse. The NHS advises that a 5% reduction in body weight can significantly improve symptoms.
If you have a BMI over 30 and have tried to lose weight with PCOS in the past, you may be eligible for Oviva. Our expert team of healthcare professionals can provide lifestyle support and access to weight loss injections on the NHS, helping with long-term weight management.
Key Takeaways:
- Polycystic ovary syndrome (PCOS) is linked to weight gain due to issues like insulin resistance and metabolic dysfunction. Symptoms and complications of PCOS can also have an impact on mental health.
- Living with obesity can worsen PCOS symptoms, and the NHS recommends aiming for a 5% weight loss to improve health outcomes significantly.
- Several PCOS symptoms can make it harder to lose weight, so it’s essential to try to take positive lifestyle actions, stay consistent and focus on your overall well-being.
- The Oviva service can help with weight loss and long-term weight management through nutrition education, lifestyle changes, mental health support and weight loss medication.
Why does PCOS cause weight gain?
The majority of people with PCOS (estimated to be 65-70% of those affected) have insulin resistance. Insulin is a hormone the pancreas creates to control blood glucose, but your cells do not respond appropriately if you have insulin resistance.
As a result, your body compensates by increasing insulin production. Excessive insulin can lead to weight gain, which can lead to further increases in insulin production. This creates a loop between weight and insulin production that needs to be managed carefully.
It’s worth noting that our understanding of PCOS is constantly evolving. We do know that weight gain often precedes PCOS onset, and PCOS onset can also cause further weight gain.
People with PCOS may have elevated androgen levels, including testosterone, which is also linked to weight gain. In particular, it can lead to an increase in visceral fat. Visceral fat is a type of fat stored deep in the abdominal cavity. It surrounds organs like the liver and intestines, increasing the risk of various health conditions.
The symptoms of PCOS can have a negative impact on the mental health of sufferers. Having PCOS can sometimes lead to comfort eating, poor dietary choices and weight gain. Other possible contributors to weight gain include inflammation, hormonal imbalances and sleep disturbance.
What can you do to lose weight if you have PCOS?
While PCOS is often associated with weight gain, there are several things you can do to enhance your PCOS weight loss efforts and achieve long-term weight management.
A low GI diet with reduced carbohydrate consumption is one of the best diets for weight loss if you’re living with PCOS and have insulin resistance, hormonal imbalances or elevated androgen levels. Reducing carbs and choosing lower GI foods can help reduce insulin, which can then help with weight loss. Some examples of Low GI foods include:
- Beans
- Wholegrains
- Nuts
- Seeds
- Apple
- Grapefruit
- Tomatoes
- Broccoli
- Cabbage
- Lettuce
- Mushrooms
The International PCOS Network provides guidance for managing PCOS but does not include calorie restriction in those guidelines because there is no solid evidence that calorie restrictions lead to long-term improvements in PCOS symptoms.
Instead, the group recommends focusing on a balanced and healthy diet for weight loss, similar to the Mediterranean Diet. This diet should include plenty of fibre and lean protein.
When combined with a balanced diet, physical activity can help with weight loss and long-term weight management while also reducing muscle loss associated with any weight loss. In particular, it’s a good idea to incorporate some strength training.
If you’re living with obesity and have PCOS, you may also benefit from weight loss medication. This can be obtained via the NHS if you’re referred to a weight management programme like Oviva. We can help with choosing the right weight loss medications for PCOS and will be able to provide mental health support and expert advice on diet and other lifestyle factors.
“I feel like a new person, a different person. I feel different, look different, act different. I have found myself and I have turned a corner in terms of weight.”
Is it harder to lose weight with PCOS?
Hormonal imbalances caused by PCOS can make it harder to lose weight, and research indicates PCOS can reduce your basal metabolic rate (BMR) by 14-40%. Your BMR dictates the number of calories you burn at rest, so a BMR reduction makes weight loss harder.
It’s important to set realistic weight loss goals, ideally with input from healthcare professionals, such as those at Oviva. The best approach for how to lose weight with PCOS will vary from person to person, but diet, exercise and weight loss medication can all play a role.
PCOS weight stigma and what you need to know
If you’re living with PCOS, you’re going to be predisposed towards weight gain, which can make weight loss harder but not impossible. It’s essential to try to control feelings of guilt or shame, as these negative emotions can make weight loss efforts even harder.
At the same time, any weight loss with PCOS you achieve should be viewed as a positive step towards potentially improving your symptoms. The focus should be on lifelong healthy lifestyle changes rather than quick fixes or crash diets.
Managing weight with PCOS can be particularly challenging, and standard weight loss methods don’t always work as hoped. Hormonal imbalances and insulin resistance can make weight loss harder. It’s important to try to take small, positive actions, stay consistent with your goals, and be kind to yourself. Remember to focus on your overall health, including your mental wellbeing, rather than only weight.
Victoria Lawson, Global Clinical Lead for Psychology
How long does it take to lose weight with PCOS?
If you’re living with PCOS, losing weight may take longer than for people who do not have hormonal imbalances, but it’s still possible. While NHS guidelines often reference a target of 1 to 2 lbs (0.5 to 1 kg) per week, weight loss with PCOS may be slower.
Weight loss is different for everyone. It’s also important to take steps to avoid weight gain with PCOS. With consistency and patience, weight loss and long-term management are possible.
How can Oviva help?
Oviva is an NHS-approved weight management programme that provides access to specialist support and prescription weight loss medication. Our team of experts can offer personalised care and help you understand how to lose weight for PCOS improvement.
With the Oviva app, you’ll have access to a real-life coach and resources to track your meals, exercise and mood. The Oviva team includes doctors, nurses, dietitians and mental health professionals, so you’ll receive the help you need for long-term weight management.
Monitor your goals
Receive personalised recommendations to help you to work towards your goal. Log your food, mood, water intake, exercise and other health metrics using the Oviva app.
Keep a food journal
Snap photos of your daily meals effortlessly within the Oviva app.
Get meal analysis
Get an in-depth meal analysis instantly with a daily summary of your diet.
Stay connected
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Browse learning resources
Written by Oviva’s team of experts, explore advice on nutrition, exercise, and motivation to guide you through the programme and maximise long term weight maintenance.
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