Losing weight with Polycystic Ovary Syndrome (PCOS) can be a challenging journey, but with the right strategies, it's entirely possible to achieve your goals. PCOS affects millions of women, often leading to symptoms like weight gain, hormonal imbalances, and irregular periods. By focusing on specific do’s and don’ts, you can better manage your weight and improve your overall health. Here’s a comprehensive guide to help you navigate the complexities of PCOS weight loss.

The Do’s for Effective PCOS Weight Loss

1. Eat Balanced Meals

Focus on a diet rich in whole foods, including lean proteins, healthy fats, and plenty of vegetables. Balanced meals help stabilize blood sugar levels and provide essential nutrients for your body.

2. Exercise Regularly

Incorporate a mix of cardio, strength training, and flexibility exercises. Regular physical activity helps improve insulin sensitivity, burn calories, and boost your mood.

3. Stay Hydrated

Drink plenty of water throughout the day. Staying hydrated supports metabolism, aids digestion, and keeps your energy levels up.

4. Manage Stress

Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises. Managing stress is crucial as high stress levels can exacerbate PCOS symptoms.

5. Get Enough Sleep

Aim for 7-9 hours of quality sleep each night. Adequate sleep is essential for hormone regulation and overall health.

6. Monitor Portion Sizes

Be mindful of portion sizes to avoid overeating. Using smaller plates and measuring your food can help control portions and prevent unnecessary calorie intake.

7. Take Supplements

Consider supplements like inositol, NAC (N-Acetyl Cysteine), and vitamin D, which support hormonal balance and overall health. S'moo's Ovary Good is a fantastic option, combining these essential nutrients into one convenient formula specifically designed for women with PCOS.

8. Eat Fiber-Rich Foods

Include plenty of fiber-rich foods like fruits, vegetables, and whole grains. Fiber helps with digestion and stabilizes blood sugar levels.

9. Choose Low-Glycemic Foods

Opt for low-glycemic index foods to help manage blood sugar levels. Foods like whole grains, legumes, and most fruits and vegetables have a low glycemic index.

10. Seek Support

Join support groups or seek professional help to stay motivated and informed. Connecting with others who have PCOS can provide valuable insights and encouragement. Check out our free community S'moo Babes to make friends & get support.

11. Only Eat When Hungry

Listen to your body’s hunger cues and avoid emotional eating. Eating only when you're truly hungry can prevent overeating and promote a healthier relationship with food.

12. Celebrate Small Wins

Acknowledge and celebrate your progress, no matter how small. Celebrating small victories can keep you motivated and positive on your weight loss journey.

The Don’ts for PCOS Weight Loss

1. Don’t Skip Meals

Skipping meals can lead to blood sugar imbalances and increased cravings, making it harder to control your weight.

2. Don’t Overexercise

Excessive exercise can increase stress levels and negatively impact your hormones. Find a balanced exercise routine that you enjoy and can maintain.

3. Don’t Consume Excess Sugar

Limit sugary foods and drinks to avoid insulin spikes. Excess sugar can contribute to weight gain and worsen PCOS symptoms.

4. Don’t Ignore Stress

High stress can worsen PCOS symptoms and hinder weight loss efforts. Make stress management a priority in your daily routine.

5. Don’t Neglect Sleep

Poor sleep can disrupt hormone balance and metabolism. Ensure you get enough restful sleep each night.

6. Don’t Ignore Portion Control

Even healthy foods can contribute to weight gain if eaten in large quantities. Be mindful of your portions to manage your weight effectively.

7. Don’t Rely Solely on Medications

While medications can help, lifestyle changes are crucial for long-term management of PCOS. Focus on a holistic approach to your health.

8. Don’t Eat Processed Foods

Limit processed and junk foods that can contribute to weight gain and inflammation. Choose whole, nutrient-dense foods instead.

9. Don’t Rely on Fad Diets

Avoid extreme diets that are not sustainable and can harm your health. Opt for a balanced, long-term eating plan.

10. Don’t Compare Yourself to Others

Everyone’s body responds differently. Focus on your own journey and progress rather than comparing yourself to others.

11. Don’t Eat Out of Boredom

Avoid eating when you’re not actually hungry. Find other activities to keep yourself engaged and distracted from mindless snacking.

12. Don’t Be Too Hard on Yourself

Avoid negative self-talk and give yourself grace on your journey. Remember that progress takes time and every step forward counts.


Managing weight with PCOS requires a combination of healthy eating, regular exercise, stress management, and mindful habits. By following these do’s and don’ts, you can create a sustainable and effective plan for weight loss and overall wellness. Remember to celebrate your progress, seek support, and stay positive throughout your journey. For more tips and support, follow us and stay tuned for more insights on living well with PCOS!