I have received multiple enquiries and emails from women interested in losing weight with PCOS, but they can’t afford a gym membership or a personal trainer. Having all of those luxuries would certainly be helpful! But the truth is you do not need them. And I believe you should not wait until you can afford them to start putting your health first because there are other means like going for a 6km brisk walk or managing to walk 10000 steps a day or practicing yoga regularly that are cost effective and equally efficient.

Women who lose weight with (PCOS) do three very important things:

  • Exercise
  • Eat a nutrient-dense diet
  • Reduce their stress


Polycystic Ovary Syndrome, widely known as PCOS, is an endocrine system disorder that affects women in their reproductive years. Small fluid-filled sacs develop on the ovaries and it is said to affect 8–12% of women.

Women with PCOS are more likely to be overweight or obese because the hormonal imbalances associated with PCOS can cause unexplained weight gain, make it difficult to lose weight, and increase cravings.

Even modest weight loss can lessen PCOS symptoms by reducing inflammation, but it seems hard to do because of haywire hormones and metabolism and is one of the most frustrating aspects of PCOS. The medical community is constantly telling their PCOS patients. “Just lose weight and you’ll see improvement in your symptoms.”


1. Eat without distraction

Eating while in front of a television, tapping away on a laptop, or driving is not just a choking hazard! People who eat distracted eat more.

2. Yoga

Yoga works on the neuro endocrine system and helps in stabilising hormonal imbalances as in PCOS. Yoga asanas for PCOS work if complemented with changes to diet and lifestyle. Yoga helps in strengthening the organs and body systems affected by PCOS and also reduces the stress that can aggravate the condition. I would personally recommend you seek help from a certified yoga teacher for effective results.

3. Sprinkle on the spice

Spices are a great way to boost your level of satisfaction from a meal. Human behavior researchers have found that when people have a stronger sensory experience while eating they tend to feel more satisfied and eat less.

4. Eat fewer processed carbohydrates

In every PCOS diet I recommend, the majority of your carbohydrates are from fruits, vegetables and beans. Unfortunately, the average person tends to get most of their carbohydrates from processed grain products like cereal, pasta, sandwich breads, and sugar.High GI fruits like chikoo, jackfruit, grapes, mango are best avoided. Apple, pear, gauva, orange, sweet lime, plum, Indian berries,pomegranate, pineapple and papaya are most suitable in the right portion sizes. Among vegetables, roots, tubers, yellow pumpkin, corn are best avoided. Gourds, beans, plantain stem and flower, cruciferous vegetables , leafy greens are the best options.

5. Practice the art of mindful eating

Mindful Eating is a practice that Buddhist monks have been adhering to for hundreds of years. The concept is simple: bring attention and focus to eating. Mindful eating has been shown to help chronic overeaters reduce stress and caloric intake. Both of which are helpful in losing weight.

6. Get eight hours of sleep each night

Not getting enough sleep at night is a serious health risk and it can hinder your weight loss efforts. Sleep deprivation can affect the hormones that control your hunger levels.

7. Stop looking for quick fixes

If you have PCOS, losing weight is about more than just being thin. Managing your weight will help you protect yourself from PCOS-related complications like infertility and diabetes. Focus on making small meaningful changes to your lifestyle and eventually the numbers on the scale will reflect the healthy choices you’re making!