Why Weight Loss Feels Harder and What You Can Do About It

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Polycystic Ovary Syndrome (PCOS) is a common hormonal condition that affects metabolism, hormone levels, and weight regulation. One of the biggest challenges many women with PCOS face is insulin resistance, which can make weight loss feel frustratingly difficult. But with the right approach, you can support your body, improve insulin sensitivity, and make sustainable progress. Let’s break it all down!

What Is Insulin Resistance?

Insulin is a hormone that helps regulate blood sugar levels by acting as a ‘key’ that allows sugar (carbs) to enter cells for energy. However, with insulin resistance, the cells stop responding effectively to insulin, and the body compensates by producing more insulin. This excess insulin can lead to increased fat storage, especially around the midsection, making weight loss more difficult.

Why Is Weight Loss Harder with PCOS?

If you have PCOS, you may have noticed that traditional dieting methods don’t seem to work as well. That’s because insulin resistance:

• Encourages the body to store fat instead of burning it for energy
• Leads to increased cravings, particularly for carbs and sugar
• Disrupts hormones that regulate metabolism and appetite
• Creates a cycle where high insulin levels make it harder to lose weight, even with a calorie deficit

The good news? Once you focus on balancing blood sugar and managing insulin levels, your body becomes much more responsive to fat loss.

Nutrition Strategies for PCOS & Insulin Resistance

Managing insulin resistance starts with balancing blood sugar through smart food choices. Here’s how:

1. Follow a Balanced Plate Approach

A well-balanced plate can help keep blood sugar stable and reduce insulin spikes:

• ½ plate: Non-starchy vegetables (broccoli, leafy greens, bell peppers)
• ¼ plate: Protein (chicken, fish, tofu, eggs)
• ⅛ plate: Low-GI carbohydrates (quinoa, kumara, oats, legumes)
• ⅛ plate: Healthy fats (avocado, olive oil, nuts, seeds)

2. Choose Low-GI Carbs

Low-GI (glycemic index) carbohydrates digest slowly, helping prevent insulin spikes and keeping energy levels steady. Some great options include:

✔ Whole grains (quinoa, brown rice)

✔ Legumes (chickpeas, lentils)

✔ Starchy vegetables (kumara, pumpkin)

✔ Fibre-rich fruits (berries, apples, pears)

3. Prioritise Protein & Fibre with Snacks

Combining protein with fibre (fruit or vegetables) slows digestion and reduces cravings. Try these snack ideas:

🥄 Greek yogurt + berries
🥚 Boiled eggs + an apple
🥤 Protein shake + a handful of nuts
🍫 Craving chocolate or sugary food? Allow yourself a smaller portion and team it with protein and fibre to avoid a blood sugar spike. This works better than restricting and bingeing later!

Strength Training: A Game-Changer for PCOS

One of the best things you can do for insulin resistance is strength training. Lifting weights helps improve insulin sensitivity, increases muscle mass (which burns more calories at rest), and supports long-term fat loss.

How to Train for PCOS Weight Loss

🏋️‍♀️ Aim for 3-4 strength training sessions per week focusing on:

✔ Compound movements like squats, deadlifts, and rows to work multiple muscles and joints at once
✔ Progressive overload, gradually increasing weights or reps over time
✔ Prioritising recovery—rest days are just as important as training days!

Cardio for PCOS: What Actually Works?

While excessive cardio can increase stress hormones, the right balance can boost insulin sensitivity and support fat loss.

✔ Low-impact steady-state cardio (LISS): Walking, cycling, or swimming for 30-40 minutes can help with insulin regulation

✔ High-Intensity Interval Training (HIIT): Short bursts of effort followed by rest periods can be effective without overloading your system

✔ Start small: 2 strength sessions + 2 cardio sessions per week is a great foundation!

The Role of Stress & Sleep in PCOS

PCOS isn’t just about diet and exercise—stress and sleep play a huge role in insulin resistance.

💆♀️ Chronic stress increases cortisol, which can worsen insulin resistance. Try:

✔ Meditation or deep breathing exercises.
✔ Journaling or gratitude practice to reduce mental stress.
✔Prioritising 7-9 hours of sleep each night for better hormone balance.

Final Takeaways

Losing weight with PCOS and insulin resistance can feel challenging, but it’s absolutely possible with the right approach! Instead of extreme diets, focus on:

✅ Balanced nutrition to support blood sugar levels.
✅ Strength training & movement to improve insulin sensitivity.
✅ Managing stress & sleep to support overall hormone health.

Small, sustainable changes lead to long-term success! If you need guidance, feel free to reach out about 1-1 Coaching via the Coaching Options Tab above.

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