How to Lose 10 Pounds with PCOS (Without Cutting Carbs or Your Favorite Foods)
Losing weight with PCOS can feel frustrating, slow, and downright impossible—especially when the standard advice is to "just eat less" or cut out all carbs. But here’s the truth: you can lose 10 pounds with PCOS—without extreme diets, hours of cardio, or giving up your cultural foods.
As a Registered Dietitian specializing in PCOS weight loss, I’ve helped over 2,000 women balance their hormones, lose weight sustainably, and feel like themselves again.
Here's how you can get started too.
💡 First, Why Is Weight Loss So Hard with PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects metabolism, insulin sensitivity, inflammation, and often increases cravings and fatigue. All of these factors make weight loss more difficult, but not impossible.
The key is to work with your hormones—not against them.
🔑 Step 1: Stabilize Your Blood Sugar (Without Cutting All Carbs)
You don’t need to go keto. You do need to balance your meals. That means every time you eat:
Pair carbs with protein or fat
Choose high-fiber, slow-digesting carbs (like oats, lentils, sweet potatoes)
Avoid eating carbs by themselves—this helps prevent spikes in insulin
🥗 Step 2: Prioritize Protein at Every Meal
Protein is your best friend for PCOS weight loss. It keeps you full, stabilizes blood sugar, and supports lean muscle (which boosts metabolism).
Aim for:
20–30g protein per meal
10–15g protein per snack
🧘♀️ Step 3: Regulate Your Nervous System
If your nervous system is constantly in “fight or flight” mode, your body will hold onto weight—especially around the midsection.
This is one of the most overlooked reasons women with PCOS struggle to lose weight.
Incorporating nervous system regulation techniques like:
Gentle yoga or stretching
Somatic exercises
Breathwork or walking outdoors
…can dramatically reduce cortisol levels and support hormonal healing.
🏃♀️ Step 4: Focus on Movement That Supports Hormones
You don’t need to overdo cardio. In fact, too much HIIT or running can spike stress hormones in some women with PCOS.
Instead, try:
2–3 days/week of strength training
Daily walks (7,000–10,000 steps)
Yoga or Pilates 1–2x/week
📉 Step 5: Create a Gentle Calorie Deficit (Not Starvation)
Many women with PCOS are told to slash calories to 1,200/day. That usually backfires.
Instead, aim for a small, sustainable calorie deficit—about 300–500 calories less than your maintenance needs.
💡 Pro Tip: Don’t obsess over calories. Instead, track your protein, eat mostly whole foods, and monitor how your clothes feel and your energy levels.
🎯 Step 6: Be Consistent—Not Perfect
PCOS weight loss is slower than for others—but it’s not a reason to give up.
Celebrate small wins, track progress beyond the scale (like energy, sleep, mood, skin), and be kind to yourself.
🙋♀️ Need Support?
You don’t have to figure this out alone. I specialize in helping women with PCOS lose weight without cutting carbs, cultural foods, or joy from their lives. Even better news, my client see 1 - 1.5 lb weight loss weekly with consistent inch loses around their mid section. This is typically what women without PCOS see.
