Why is it hard for people with polycystic ovary syndrome (pcos) to lose weight?

Polycystic ovary syndrome (PCOS) is a common hormonal disorder in women of reproductive age, causing various symptoms such as irregular menstrual cycles, acne, thinning hair, and weight gain. Losing weight for individuals with PCOS is more challenging due to biological and hormonal factors. Below are the reasons and solutions for effective weight management for those with PCOS.

1. What is polycystic ovary syndrome (PCOS)?

Polycystic ovary syndrome (PCOS) is a hormonal disorder that causes an imbalance in female sex hormones. This condition leads to the development of multiple small fluid-filled sacs in the ovaries and excessive production of male hormones (androgens), disrupting ovulation​.

2. Why is it hard for people with pcos to lose weight?

People with PCOS face difficulties losing weight due to the following reasons:

2.1. Insulin resistance caused by PCOS

Insulin resistance is common in individuals with PCOS, affecting 35–80% of patients​. When insulin isn’t used efficiently, glucose accumulates in the bloodstream, triggering androgen production and leading to weight gain, particularly around the abdominal area.

2.2. Hormonal imbalances

PCOS results in elevated levels of male hormones (androgens), which increase visceral fat accumulation and hinder calorie burning. Additionally, imbalances between leptin (satiety hormone) and ghrelin (hunger hormone) make it easier for individuals to overeat​.

2.3. Chronic inflammation

Chronic inflammation associated with PCOS impairs cellular function, affects metabolic processes, and reduces the body’s ability to burn calories, making weight loss more difficult​.

3. Effective weight loss strategies for people with pcos

To achieve weight loss for individuals with PCOS, addressing the root causes of the condition is essential. Below are some recommended strategies for losing weight with PCOS:

• Dietary adjustments:

• • Reduce carbohydrate intake: Limiting refined carbs helps control insulin levels and improve insulin sensitivity. Research shows that losing even 5% of body weight can improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life for individuals with PCOS.
  • Increase fiber and protein: Fiber helps maintain satiety, while protein stabilizes blood sugar levels and reduces appetite. A 2012 study found that participants with PCOS on a high-protein diet (40% of calories from protein) lost an average of 9.7 pounds (4.4 kg) in 6 months, significantly more than those on a standard diet.
• Exercise regularly: Perform at least 150 minutes of aerobic exercise per week to burn calories and reduce visceral fat. Incorporate strength training to build muscle mass and improve metabolic rate​.
• Medication under medical guidance: Metformin improves insulin sensitivity and helps with weight control. Birth control pills can regulate hormones and reduce PCOS symptoms​.
• Manage stress and sleep: Use stress reduction techniques like yoga and meditation. Sleeping 7–8 hours per night helps balance cortisol levels and supports weight loss.

4. Benefits of weight management for individuals with pcos

Weight management not only improves PCOS symptoms but also reduces the risk of associated health issues such as:

• Type 2 diabetes
• High blood pressure
• Infertility
• Endometrial cancer

Additionally, losing 5–10% of body weight can restore regular menstrual cycles and enhance fertility​.

Polycystic ovary syndrome makes weight loss challenging, but with the right strategies, such as dietary changes, regular exercise, and appropriate medications, achieving weight control is entirely possible. Remember, weight loss is a long journey requiring persistence. Seek professional advice if necessary to achieve the best results.

References:

1. https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos
2. https://www.healthline.com/nutrition/how-to-lose-weight-with-pcos 
3. https://www.webmd.com/women/polycystic-ovary-syndrome-pcos-and-weight-gain 

Read more:

• How NAD+ metabolism impacts ovarian aging