Weight loss can be a challenging journey for anyone, but for those with polycystic ovarian syndrome (PCOS), it can be even more complicated. PCOS-related hormone imbalances, insulin resistance, and other factors can make it difficult to lose weight. But that doesn’t make it impossible. 

Avoid these common PCOS weight loss mistakes to increase your chances of success. Remember, weight loss is a long-term game. These are a few starting places of things you can start to do and stop doing to help you in your weight loss journey.

Let’s look at 7 of the biggest mistakes to avoid if you want to lose weight.

Giving Into Cravings 

PCOS comes with many intense sugar cravings. Some may think eating a sugar-free or healthy alternative will help curve their cravings with fewer consequences. However, research shows that the more we give in the more we will want those foods.

One small study found that cutting out sugar for two weeks “can help to reset taste preferences and make consuming less or no sugar easier.” And after just six days, 86% of participants stopped craving sugar.

Overeating these alternatives can still lead to weight gain and perpetuate the craving. Instead of giving in to these “healthier” options, focus on whole foods and balanced meals. 

Additionally, try finding healthier alternatives to satisfy your cravings, such as fruit, nuts, or dark chocolate. And eliminating those temptations from your pantry or home and replacing them with fruit can help you make the adjustment easier. 

Not Including Resistance Training 

Cardio is great for burning calories, but resistance training is crucial for building muscle and boosting metabolism. But too much high-intensity cardio in your week can put your body in a state of stress which can do more harm than good. 

While cardio and HIIT exercise are great in moderation, science shows that resistance training has had the most benefit for women with PCOS.

Resistance training helps improve BMI and lowers androgens such as testosterone. It also has beneficial effects on insulin sensitivity. So it can improve PCOS symptoms and promote weight loss on a hormonal and metabolic level.

If you’re not including resistance training in your workout routine, you may not be maximizing your weight loss potential. Incorporate strength training exercises like squats, deadlifts, and resistance bands to build muscle and burn more fat.

Not Eating Enough Fiber 

A diet lacking protein and fiber can lead to increased hunger and overeating. Protein helps keep you full and supports muscle growth, while fiber aids digestion and maintains blood sugar levels. 

Ensure your meals contain adequate protein sources like lean meats, beans, and legumes, as well as high-fiber foods like vegetables and whole grains.

One study from the National Institute of Health shows that low fiber in your diet can increase body fat accumulation and worsen insulin resistance, fasting insulin, and glucose tolerance. 

Eating more soluble fiber improves inflammation markers, cholesterol, and hormonal regulation in addition to aiding in PCOS weight loss.

Dieting for PCOS is less about cutting food out and more about adding healthy beneficial foods. These small dietary changes can help you lose weight with PCOS. 

Having Poor Sleep Habits

Another mistake you must avoid if you have PCOS is not prioritizing healthy sleeping habits. PCOS is associated with sleep disorders such as daytime sleepiness, difficulty falling asleep, and sleep breathing disorders such as sleep apnea. 

Sleep plays a significant role in hormone regulation, stress management, and weight loss. Not prioritizing sleep can disrupt cortisol levels and lead to weight gain. Aim for at least 7-8 hours of sleep per night. Establish a consistent bedtime routine to improve sleep quality.

If you find you have a sleep disorder talk to your doctor about recommendations. Those with sleep apnea have found improvements by using a CPAP machine. Others may find that increased vitamin B12, vitamin D, and magnesium can improve daytime sleepiness. 

Letting Stress Overrun Your Life

Chronic stress can elevate cortisol levels, leading to increased appetite and weight gain. It can also over-stimulate the ovaries leading to cysts and ovarian dysfunction.

According to a clinical study on stress and PCOS, “Cumulative stress developed over a course of time can cause hyperactivity of the hypothalamus-pituitary-adrenal axis and lead to its dysregulation.” 

This means chronic stress can lead to hormonal imbalances including elevated DHEA and cortisol. These can make PCOS symptoms worse. 

Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises to keep stress levels in check. Go outside and take daily walks. Find ways to lessen your workload. Professional help from therapists and mental health professionals can also help.

These simple steps in reducing stress can also help you reduce your weight in the long run with PCOS.

Cutting Carbs and Calories

Many people with PCOS think that cutting carbs and calories is the key to weight loss. However, low-carb diets can lead to nutrient deficiencies and energy slumps. 

Additionally, some influencers and articles may advise eating too few calories. This can put extra stress on your body. 

Instead, focus on low-GI (glycemic index) carbs like whole grains and vegetables. Avoid cutting calories too much, as this can slow metabolism and hinder weight loss. 

Focusing on eating nutrient-dense foods instead of eating less food will do more good for your health and PCOS.

Quitting Too Soon

Change takes time, especially in regard to your body. It can take up to six months for you to start seeing results from a habit you start. But that could take longer if you don’t remain consistent. 

With PCOS, quitting too soon is the biggest mistake you can make. It can feel discouraging when you have made many healthy changes to your lifestyle and don’t see any weight loss — or worse when you seem to gain weight. 

However, that doesn’t mean you haven’t made any progress on a hormonal level. Don’t give up if the scale isn’t budging. Additionally, if you are gaining muscle and losing body fat, the scale may mislead you. Taking body measurements is also a great way to track your weight loss progress. 

Your body will learn to catch up. And getting past that weight loss plateau is a huge sign that you are making progress. 

Which of these PCOS weight loss mistakes do you struggle with the most?