Top 7 Mistakes Women with PCOS Make When Trying to Lose Weight

If you’ve been struggling to lose weight with Polycystic Ovary Syndrome (PCOS), you’re not alone. PCOS affects 1 in 10 women of reproductive age and makes weight loss incredibly frustrating due to hormonal imbalances, insulin resistance, and chronic inflammation.

You may be eating right and exercising, yet the scale won’t budge—and worse, you feel bloated, tired, and stuck.

But here’s the good news: many women unknowingly make a few common mistakes that can sabotage their progress. Once you understand these, you can start making real, lasting changes.

Let’s dive into the 7 most common mistakes women with PCOS make when trying to lose weight—and how to fix them.

1. Cutting Calories Too Drastically

It’s tempting to go on an extreme calorie deficit to lose weight fast. But with PCOS, over-restricting food can slow your metabolism, increase cortisol (stress hormone), and worsen your hormone imbalance.

🔁 What to do instead:

✔ Eat balanced, high-protein meals that keep you full and support metabolism.

✔ Avoid going under 1,500 calories unless medically supervised.

✔ Focus on nutrient density, not just calorie counts.

2. Doing Only Cardio and Skipping Strength Training

Many women spend hours on the treadmill or elliptical, but cardio alone won’t work for PCOS-related weight gain. Muscle mass helps improve insulin sensitivity, which is key for PCOS.

🔁 What to do instead:

✔ Add 2–4 days of strength training each week.

✔ Focus on compound movements (squats, lunges, push-ups).

✔ Don’t be afraid to lift heavier weights—muscle burns more fat!

3. Eating “Low Fat” or “Diet” Foods

You might think low-fat or sugar-free is the way to go, but these often contain artificial ingredients and hidden sugars that can spike your insulin and worsen cravings.

🔁 What to do instead:

✔ Choose whole, unprocessed foods.

✔ Include healthy fats like avocado, nuts, chia seeds, and olive oil.

✔ Stick to a Low GI (Glycemic Index) diet to manage insulin.

4. Ignoring Insulin Resistance

Up to 70% of women with PCOS have insulin resistance, which means your body struggles to use insulin effectively. This leads to fat storage, sugar cravings, and irregular periods—even if you’re eating “healthy.”

🔁 What to do instead:

✔ Eat fiber-rich meals to reduce glucose spikes.

✔ Limit simple carbs (white rice, sweets, sugary drinks).

✔ Consider GLP-1 medications (like semaglutide or tirzepatide) under medical guidance to target insulin resistance.

💡 At Jan Medical Group, our PCOS Fit Program includes hormonal assessments and advanced options like compounded GLP-1 therapy for improved insulin control.

5. Not Getting Enough Sleep

Sleep deprivation raises cortisol, messes with your hormones, and makes you more prone to fat gain—especially around the belly.

🔁 What to do instead:

✔ Aim for 7–9 hours of sleep per night.✔ Set a consistent bedtime (even on weekends).✔ Avoid screen time and caffeine at least an hour before bed.

6. Overlooking Stress and Cortisol

Chronic stress causes high cortisol, which makes it even harder for women with PCOS to lose weight. It can also trigger emotional eating and worsen inflammation.

🔁 What to do instead:

✔ Incorporate daily stress-reducing activities: yoga, journaling, nature walks.

✔ Practice deep breathing or guided meditation—just 5–10 minutes can help.

✔ Consider adaptogenic herbs (ashwagandha, holy basil) to balance stress.

7. Trying to Do It Alone Without Support

PCOS is a complex condition, and every woman’s case is different. Trying to DIY your weight loss journey often leads to frustration, burnout, and rebound weight gain.

🔁 What to do instead:

✔ Seek help from a doctor or nutritionist who specializes in PCOS.

✔ Track progress with support—not just weight, but energy, cravings, cycle regularity.

✔ Join a structured, medically guided program tailored for PCOS.

💡 Our PCOS Fit Program at Jan Medical Group includes medical consults, nutrition planning, hormonal balancing, and optional compounded medications—tailored to your lifestyle and goals.

Final Thoughts: Weight Loss with PCOS Is Possible

If you’ve been feeling stuck, tired, and frustrated, you’re not alone—but there’s hope. By avoiding these common mistakes and making small, strategic shifts, you can take control of your health, balance your hormones, and finally see results.

✨ Remember: PCOS weight loss isn’t about being perfect—it’s about being consistent, informed, and supported.

📅 Ready to take the next step?

Book a consultation today and learn more about our PCOS Fit Program, designed specifically for women struggling with PCOS-related weight gain. Let's make 2025 your transformation year.