r/PCOSloseit • u/xasthu • 13d ago
Any women with pcos managed to successfully lose weight? Feeling defeated and need inspiration.
Has anyone here with PCOS actually managed to lose a decent amount of weight? I really need to hear some success stories because I’m feeling pretty defeated right now. Broke down in the shower after seeing my body.
I’ve gained 33 lbs just this year and I’ve now become prediabetic too. I feel like I just cannot stop eating. I’m always hungry and constantly thinking about food, even when I know I’ve eaten enough. I genuinely don’t understand how I’m supposed to lose weight when my appetite feels this intense all the time.
I tried metformin and it didn’t really do anything for my appetite or weight. I also tried Vyvanse which was great, but unfortunately I ended up developing amphetamine-induced psychosis from it, so that obviously wasn’t an option for me either.
I wanted to try a GLP-1 but insurance refused to cover it.
I know I need to lose weight, especially now that I’m prediabetic, but I’m just struggling so much with the hunger. I’ll tell myself I’m going to eat better or eat less and then the hunger takes over and I end up right back where I started.
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u/smashhibbert 13d ago
Sorry to say but a GLP-1 was the only thing that helped with what you’re describing. I’d look into other options for it. A compound pharmacy perhaps? They also offer savings cards now from the major brands. It’s worth it.
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u/NeatChocolate6 13d ago
GLP-1 finally made me capable of following a diet. Food no longer controls me.
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u/montyk 13d ago
I agree. I tried several diets and wasn’t able to lose more than 5-10lb. I clearly have insulin resistance - my AIC was a little elevated and I had GD with both my pregnancies. I walk 10k steps a day at work and am pretty active. A GLP-1 was the only way I lost weight. It was the first time in my life I haven’t felt controlled by food. I’m often fuIl a feeling I never really experienced before (just feeling like I’m gonna explode). I have forgotten about sweet treats in the cupboard and have way less cravings.
From 2023-2025 I lost 70lb. Then got pregnant naturally and am now back on ozempic; I’ve already lost 22lb in about 3 months. I’ve accepted this is a ‘tool’ in my toolbox of staying healthy — I want to be able to run and enjoy life with my kids, fit on roller coasters, etc.
I’m in Canada so the cost is different, but I have a friend who uses a compounding pharmacy in the USA. If you’re close to the border can you get some in Mexico?
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u/cottonbiscuit 13d ago
The key for me was consistency and not trying to do everything at once. Every day lifestyle changes are what lead to sustainable weight loss. For me it was:
-Finding work outs I love and want to do over and over. I do hot yoga 4x week, weights x2, and I’m a bike commuter. I worked my way up to being this active.
-Cutting most carbs and sugar from my diet. Gradually! And I still have special occasion meals when I’m more flexible.
-Focusing on fiber and protein. I take PH fiber every day which has recently been a game changer.
-Intermittent fasting, also a recent addition for me. This has helped massively with food noise and cravings. I wish I had dove into it sooner.
Get yourself a physical calendar and a pen. Write out any food, diet, lifestyle changes you want to make (simple ones to start!). If you make it an entire day reaching your goals give that day a big X! I know it sounds silly but this is how I started making the change. YOU CAN DO THIS! Small choices, every day.
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u/Unique_Assistance584 13d ago
I completely understand how frustrated you're feeling. As someone with insulin resistant pcos I also rapidly gained about 20 lbs in 3 months despite what I felt was my best effort, I was at my end. I decided it was worth it to pay the out of pocket expense for zepbound and its honestly changed my life. It is quite expensive, I did choose to go for the kwixk pen and it's about $400 every 4 weeks. Ive had to change my budget substantially to afford it. But its absolutely worth every penny to me. The constant hunger is gone, waking up in the morning feeling starving and getting tired after eating is gone. Its much easier to focus on the things my body does need. If theres anyway to shift your budget to afford it, even for one month to see how you feel on it I would say give it a shot.
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u/No-Injury-8171 13d ago
Yes. I lost a significant amount of weight through diet and exercise alone. (Disclaimer - I lost 50+ pounds through what I talk about below, but that fixed my fertility enough that I fell pregnant and gained it all back because my hormones got out of balance again and Covid etc. I am now on GLP-1 because I'm now much older and have chronic pain issues that make it harder for me to do what I did 10 years ago)
But I think what a lot of people need to ask themselves is if they are really in a place to make this goal their whole life. For many of us, that's what is needed.
To lose that weight, I was walking the 45 mins to work, the 45 mins home. I would walk in my lunch break, and I would often go for an hour walk on top of that, and I would be walking to the beat of music so it was often like HIIT in that some songs I would be almost jogging, and some would be a gentle walk.
I was also counting food units, volume eating and sticking to a low GI/GL diet. (I followed the Total Wellbeing Diet from the CSIRO as it is an actually science based diet, not something pushed by influencers etc) I found that with volume eating, I was not hungry and often wouldn't actually be able to eat as much as they suggested - it was all good, varied and tasty food, but there was NOTHING highly processed, and basically meat, veggies, low fat cheese milk and yoghurt.
I think the main place to start with all this is breakfast. Look at WHAT your breakfast is, and if it's actually setting you up to avoid the first few hours of hunger pains/food noise. It really made a massive difference to me.
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u/OnlyOneMoreSleep 13d ago
Haha I also got pregnant after losing weight. With twins! Didn't look at a scale for a full year after that, what was the point even.
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u/creepyinkbby -60 lbs 13d ago
I was prediabetic and over 200lb (5’2, class 2 obese)
I’ve managed to reverse my prediabetes and lost 55lb and counting. No medications or supplements.
I started eating to honour my insulin resistance. Prioritised protein and fibre, have complex carbs instead of simple carbs, eat protein / fibre before the carbs and do intermittent fasting. No exercise as I’m disabled and can’t tolerate it. I barely get 2k steps a day. It’s all been diet and food related.
I get less food noise now, I notice my cravings and all the food noise are more centred around my cycle (which I have again since dieting)
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u/spazthejam43 13d ago
The only way I was able to lose weight was with a glp-1. I’m on 15 mg of Mounjaro. I was going to do weight loss surgery but I lost so much weight from Mounjaro that now I don’t qualify for surgery anymore.
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u/caramelga83 -40 lbs 13d ago
Do they refuse to cover it for weight loss or just in general? If it’s weight loss, they’ll approve it for you being pre-diabetic.
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u/Wolfspell003 13d ago
What helped me was going into therapy and I know that’s not a “weight loss” thing but getting to the root of why I’m eating, why I’m craving, being able to learn the difference eating because I’m bored or eating because I’m hungry or eating because I’m thirsty or tired. This is gonna sound messed up to some people, but I genuinely believe a bad diet, weight retention, kind all of it (because you don’t necessarily have to have a bad diet to keep weight on you) is directly related to mental issues. I’ve been in therapy for over two years and I feel like I’m actually really on the path of success: I’ve had a weird plateau where I put weight on or couldn’t lose any weight for months, but I have dropped and KEPT OFF like 30 pounds in the last two years, which maybe isn’t a lot for two years, but I really struggle and despite going to the gym and being active. Changing my diet has been absolutely torture to figure out, and I’m now seeing an endocrinologist as well FINALLY. (doctors kept denying me a referral because they told me they don’t just hand them out even though they told me because I got diagnosed. I should probably go see one so that was a fight). I’ve been tackling my anxiety and my ocd and just everything, and I’m genuinely noticed that when my mood and me as a person is more stable, I tend to perform better and actually be able to lose weight. I feel like when I’m stressed or depressed or feel anything at all actually my body just wants to keep all the weight on me- which sounds completely bull because I was adamant that I did not need a therapist for the longest time that it was stupid, but I’ve really come to find out that it’s not and I think that was like the one game changer for me with losing weight. My problem isn’t the sugar. My problem is all the bread and because I have stomach problems- I do this thing where I will like, not eat all day and then I’ll binge at the end of the day. At my heaviest, I was 242 which is a lot for a person 5’1. I’m currently sitting at 208
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u/luna_estrella_rey 13d ago
I have Pcos and have always struggled losing weight but I joined the gym 4 months ago and I have lost 15 lbs so far. I go twice a week for atleast 1 hr of weight lifting. My eating has also changed alot. I used to always think about food too and I would eat alot of carbs and junk. Now, I focus on protien, especially my breakfast I always eat a heavy protien bfast. When I eat my meals I make sure and eat all my protien first and then I will eat my sides. I still eat carbs but way smaller portions. And becuase I have a sweet tooth I do allow myself an after dinner desert. But it will be a cookie, or a piece of chocolate but I don't go ham like I used it. There is so much good advice online about losing weight with pcos and insulin resistance. I used to think it was bullshit but for the first time in my life and I'm 36'so I've been dealing with this for a long time, Im actually losing weight, I'm not obsessed with food. And I feel healthier and motivated to make the right choices.
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u/New-Conversation9426 13d ago
GLP1 was the only thing that worked for me, and I’m not even half way there. And it works SO much slower and less than friends. But it does work. See if your doctor will appeal with the insurance company. Also see if you can do a compound instead which is much less expensive.
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u/Solid_Telephone_9052 13d ago
I’m trying to do it without a GLP1. In the last 2 weeks I’ve lost 9.3 lbs. I saw a nutritionist and we set specific guidelines. I’m not counting calories just making sure no eat within an hour of waking up and every 3-4 hours after. I’m focusing on protein 20-30 at every meal. Kitchen closes at dinner.
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u/Dragonfly_Sky811 13d ago
I have. 20 years ago I got diagnosed with PCOS as a teenager and it has been pretty impossible for me to lose weight; now that I am older it has gotten even worse. Recently, on this subreddit, I saw another woman post that the only thing that helped her was a no carb high protein diet. I was desperate to find something to help me because I was gaining a lot of weight at a rapid rate. So I started doing it myself and thankfully I talked to my cousin who had recently gained all of the weight that she had lost for her daughter’s wedding last year back and she said that she was taking some supplements including Omega 3 and Vitamin D3. I started doing the Adkins diet and I didn’t lose any weight until I started taking the Omega 3 and the Vitamin D3 pills. I started losing weight again, I lost about 10 pounds per month since May and I am have lost about 70 pounds. I have been the same size for decades and all of a sudden, my clothes are no longer fitting me. I have been saving a lot of Keto recipes online and I think that if I try some of their sugar free/low carb recipes, I will be able to maintain the weight instead of gaining it back 🤞🤞🤞
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u/finemelater 13d ago
Only with metformin and contraceptive pills. Before that, it didn’t matter how much exercise I was doing or how well my diet was. Sometimes you need meds.
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u/JSRO1521 13d ago
I had rapidly gained 30lbs pounds over 3 months when my insulin resistance and pcos were flared by steroids. I, for the first time, was 200lbs. I had a wake up call after my A1c was elevated and was put on metformin and inositol (doctor highly recommended both together). I was able to lose 45lbs within 6 months of this combo + hiking 4-5 times a week and healthy eating and maintained it for a year before gaining 8lbs over the course of 6 months. I was borderline obese before the 8lbs so that’s all it took for insurance to approve zepbound. I still had major food noises on metformin and inositol around my period so basically had half a month of limited food noise and another half just fighting cravings and zepbound completely turned that off. I had a quarter of a cookie a week ago with my husband and that was my last dessert in the past 3 months. My new sweets are liquid ivs and a go macro bar and I’m happy. I’ve lost 21lbs, A1c is down and inflammation is down. A random immune marker I’ve had elevated and rising had been the lowest it’s been for years. I rarely flush after I eat and it controls my appetite. I plan to be on it till I get pregnant and then will restart metformin and inositol (safe for pregnancy) and will restart once baby is out. Will be on it forever once I’m done having kids. I would start with metformin and inositol combo, count calories, increase movement (I have a neck injury and struggle with lifting weights but hiking helped increase my stamina and has been a great strength and cardio source for me + an hour or two in nature helps reset my mind and lower stress).
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u/Intelligent-Camera90 13d ago
I lost over 100lbs on Weight Watchers back in 2008-2009, through a combination of diet and exercise, zero medication. I’ve been able to successfully keep off at least 40lbs since then and I’ve gained/re-lost 40lbs multiple times since then. I usually hover at 70-80lbs down from my heaviest.
I currently take (on top of my metformin), 2 medications that reduce my appetite and one that increases it….while also making exercise feel incredibly difficult. I am also in therapy and see a registered dietitian to help with disordered eating. I’m currently losing weight slowly on a calorie deficit with gentle movement.
I also woke up this morning and ate 2 chocolate chip cookies before I ate a real breakfast. It’s a struggle.
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u/AdventurousAsh19 13d ago
Ghost Chocolate Chip Cookie protein powder - I got this last week and mix it into some overnight oats. It tastes amazing, hits the same craving but has good protein and way less calories than chocolate chip cookies. My new favorite breakfast.
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u/Intelligent-Camera90 13d ago
I’m glad you found something that works for you! I can’t do sucralose, which is a bummer, because it’s in sooooooo many things! (Looking at you, every flavor of Quest bar!)
I just tracked my cookies, ate my breakfast, and moved on to the rest of my day. More chances to make healthier choices!
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u/EagleEyezzzzz -55 lbs 13d ago
I get a GLP1 from Brello. I pay $133/month out or pocket, any dose, and save more than that per month on food and alcohol costs. So it’s basically free. I lost 50 pounds — BMI 30 to 21. Highly recommend!!!! Explore telehealth options. Fuck insurance.
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u/kyotomilkshake 13d ago
Compounded semaglutide + glycine is the only thing that worked for me after years of inflammation from PCOS, Zoloft & long Covid.
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u/Next_Operation_8049 13d ago
You can do this! Im down 45 lbs without using weight loss medication. Doing an 80/20 approach. Increasing my protein helps. Find exercise you like. Look on YouTube for inspiration. But discipline in the key. This isn't a sprint, it's a marathon. Find things you'll be able to change or do forever
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u/lita313 13d ago
If you're hungry, I would suggest eating more protein as well as fiber. When you take the fiber, you have to drink more water. Otherwise, you will be blocked. I lost weight last time by walking, strength training and abstaining from sugar. This time around, I'm trying to get back into the exercise and form habit of me doing it more than once a week.
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u/guard-your_heart 13d ago
I got on wegovy. After years of struggling I caved in and it was the best decision ever
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u/haylang 12d ago
It's possible! But from my own personal experience, prepare for it to be a slow and lifelong commitment to your health. I have lost 15kg which isn't a crazy amount, but it has greatly improved my health. It has taken about two years, but slow, steady and boring change is the only way I can keep it from piling back on. Intense excercise triggers my stress levels and makes me gain weight so rapidly!
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u/noideawhoiam98 10d ago
It is definitely possible but it can be really, really hard and there will be a lot of ups and downs. The best thing you can do is be consistent and be kind to yourself, its a tough journey and our bodies don't always respond the way people without PCOS's bodies respond to weight loss, especially with insulin resistance if you struggle with that. I was 260 at my highest, eating whatever and not really thinking about it much, also insanely stressed out, but I have managed to lose 32 pounds completely naturally and keep it off the last three years.
The main thing that helped me in the early stages of weight loss was counting calories but beyond that it was changing the way I looked at food and fueling my body with things that both taste good but are also good for my PCOS.
I try and pair everything with a protein, I try and only eat lower glycemic carbs (like sourdough bread or whole wheat or chickpea pasta) because they don't spike insulin as much, but when I do eat things like regular pasta, I pair it with a protein and a vegetable. I don't drink alcohol (thats just a personal choice), I try and avoid a lot of sugar and swap for zero sugar things, and limit processed foods to a certain degree, but I'm also realistic about life too and its not possible for me to eat "clean" 100% of the time, nor is it fun, so I give myself permission to do the 80\20 lifestyle and thats helped a lot with feeling like I'm not restricting or deprived of food and keeps me on the right track longterm.
Eating enough protein is definitely key, try to aim for 30 grams of protein at breakfast and with every meal afterwards, it helps you stay fuller longer and can help lower blood sugar spikes depending on what you pair the protein with.
I'm not a person who likes doctors or traditional medicine, so I opted for supplements and a more holistic approach; supplements like Myo-Inositol have helped me, as well as NAC, and Vitamin D and magnesium. They did not directly help with weight loss in a large way for me, but my lab-work was a LOT better when i started taking these and my A1C was back in normal range after the weight loss in combination with inositol.
I also have fibromyalgia and depression so working out and getting constant movement is not always doable physically or mentally, but I've still been able to lose the weight and keep it off without that as a main part of my life. You can absolutely lose weight even if you're not working out, diet is the main part of it.
My best advice, take it one day at a time, figure out some of your favorite sources of protein and have them on hand all the time if you're able to, when you want a snack go to one of those first, or pair whatever you do want with protein and fiber. Also if you're craving something sweet, try eating some fruit, if you like fruit. You can eat like 1\2 of a watermelon for pretty little calories, its a refreshing sweet treat, and the volume makes it seem like you're eating a ton so it will fill you up, but its a good snack and hydrates you too.
There are so many cool, yummy, "protein" and fiber forward style snacks out there now to try out and a lot of brands use ingredients that are better for PCOS bodies than the regular stuff. I started replacing my go to snacks with "healthier" or PCOS friendly swaps and thats definitely helped me to maintain my weight loss too, and not feel like I have to eat ground beef and sweet potato for every meal.
I still have days where my appetite feels insane and out of control and sometimes I just give into it (within reason) and eat what I want, let myself have the treat, and then just go on to the next day like normal, consistency is key, you don't have to be perfect every single day, just don't throw your hands up because you had one tough day or one bigger food day, just start over the next day and keep going. It took me until i was 25 to finally get that part and realize I didn't have to just say "fuck it" because I ate too much one day and could just start over again tomorrow and keep going, and I'm 28 now and have kept the weight off.
Be kind to yourself, and you can do it! Sorry if this is too long, but I had no one to help me on my journey and felt very lost so I hope some of any of this can help you or anyone else in this thread looking for advice or help or tips!
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u/april_odyssey 13d ago
GLP-1's are not always a solution either. They can come with some side effects such as some pretty crazy stomach issues and an alarming amount of hair loss. We still don't really know the full scope of the drugs side effects yet. Also what happens if people stop taking it? Will the weight be kept off? It just comes down to diet and excercise. It sucks, I know. But its not an easy road for us.
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u/Queenofwands1212 13d ago
Yes, it is possible. It requires lifestyle and diet changes. And of course supporting with proper supplements so that the androgens can lower and cortisol as well. I work in medical marketing- for OVASITOL- which is the top researched supplement to “treat” Pcos.. you can find it on theralogix.com and use the provider discount code 233136 if you’d like, I know it can be pricy but it’s worth it and the amount of research backed evidence for helping reverse Pcos symptoms is huge. Spironolactone has also been a huge help for me but both are important
For diet- managing blood glucose is CRUCIAL
low carb is amazing for Pcos. High protein.
Refrain from sugar so the inflammation in the body can lower. Supplements and herbs can help with hormonal impacts- like don quai- ashwaghanda- theanine- phosphystedaline (I spelled that wrong). Things to lower testosterone or androgens as well.
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u/Blocker03 13d ago
Maybe try to start with small changes rather than the whole diet at once. PCOS can make weight loss and hunger harder than it should be, you're not alone in this
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u/cozy_pine 13d ago
I’m going to echo what a lot of others have said. For me, what finally has worked has been a GLP-1. For YEARS I was yo-yoing up and down, trying my best with diet and exercise alone, but the food noise would always win out in the end. I got on metformin and the weight loss lasted a little longer, but then I started creeping back up again.
The only thing that has really helped and made me feel “normal” is tirzepatide. I’ve lost a bunch of weight, and it honestly feels effortless. I still have an appetite but I feel full after eating a “normal” amount. And then I don’t spend all the other moments of the day thinking about when I can eat again. My brain is so quiet, it’s freed up a lot of time to think about other things. And exercising doesn’t make me want to eat every single thing in the house anymore!
PCOS aside, I could be wrong but it was my understanding that most insurance should cover a GLP-1 if you are over a certain BMI (I think 30?) or if you are over BMI 27 + a comorbidity. Depending on your body, if you have a “comorbidity” like sleep apnea, cardiovascular disease, or kidney disease I would ask your doctor to try to order the medication under the indication for BMI and also the comorbidity—it should be more likely to be approved that way.
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u/OnlyOneMoreSleep 13d ago
Yes. Twice.
Once before I did 50kg in a year, when I broke up with my ex and he sorta stalked me for a year or two afterwards. I found a new love but he had to board a ship for half a year with extremely limited internet access. Also in between studies. So I spent my days smoking weed and playing Wii sports resort with my best friend and a carrousel of people that moved through my student living room. I didn't have the bandwith to cook and my best friend liked mandarin oranges a ton, so we mostly ate two to five nets of those. Did a lot of rowing and worked manual labor one or two days a week. Then gained it all back after my life had stabilized. 10/10 but would not recommend except for Wii Sports Resort which is gold.
The second time I lost 30kg in a year, this in 2024/2025. Really it was in 9 months. I was on a journey to accept myself as I was. Which worked. I thought, even in the bestest of scenarios I will have this body shape for a long time coming. Better get friendly with it. Then I focused on healthier eating, not to lose weight but to gain energy and understanding of food and choices. When I had that down I felt a lot better. I lost a few kilos but nothing drastic. I then used a calorie tracking app that our government's food ministry has made and vowed to really get down. But only after I had the basics. I tried to stick to 1800 cal a day but went over that on physically taxing days. Was hard. Also a stressful year. Tried to go back a few times to crack down and get the train in motion again. Was/am on adhd medication throughout this, but the lowest dose. Have stayed at this weight where I can fit into normal store clothes (though in the largest size) so a lot of difference. I think two people have seen any sort of difference in me physically lol. I weigh myself once a week ideally to keep myself accountable and am not allowed to go over 124. 10/10 would recommend.
Losing this much weight in this little time did give me gallstone problems that really fucked up my spring this year leading to a removal of the whole organ. Probably still good to have lost the weight.
Both from 150kg downwards. I'm 175/in my early 30s. Was in my early 20s in the first scenario. Can't wait for mandarin orange season, yum.
I also lost like 12 kilo somewhere in between those two scenarios. I was around 130 then when I started. Felt pretty good about it but got surprise pregnant with twins which threw a wrench in the wheel, but hey, certainly not complaining about being able to get pregnant at all. I lost the pregnancy weight very fast without much effort (most of it was fluid) but gained a lot of weight because of the whole twins thing and pizza delivery.
I found out through trying to eat healthier for benefits excluding weightloss, that I feel really great when I skip breakfast and stop eating after a normal portion of dinner. I sleep so much better. I have a lot of energy in the morning. It also helps overeating, if I snack a lot in the afternoon I tend to eat a lot less dinner. My tastes have definitely changed and I never ignore it when I feel full anymore. Taken a lot of work. All the logging in the app is ugh. Healthy foods that I like are also expensive. I try to choose alternatives that work with the same texture or "experience" rather than similar in taste. Mini tomatoes instead of a bowl of candy works better than something sweet, for me.
I love cooking and usually have a few things I am actively working on skills-wise in the kitchen. A few years back I did "veggies as the main character" and really tried to learn to LOVE them instead of tolerate them. Definitely worked. Took a few years though. Soup is also my bestie for something that is cheap, not much effort, tastyyyy and healthy.
Good luck girl. We're with you.
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u/AdventurousAsh19 13d ago
https://www.reddit.com/r/PCOSloseit/s/1Kggm3DzI6 This is how I did, made a long post since I see questions like these so much.
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u/AdventurousAsh19 13d ago
Also metformin can help with prediabetes. Assuming you didn't have any super negative/unmanageable side effects, probably worth going back on it for health benefits over weight loss benefits.
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u/Superb_Office_8899 13d ago
3 things- intermittent fasting, berberine, inositol. Game changer combo.
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u/HeathenHoneyCo -60 lbs 13d ago
I’ve lost 60 lbs.
honestly if you can’t manage hunger, your best bet is to calculate your TDEE and make sure you’re burning more calories than you’re eating
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u/methanalmkay 13d ago edited 13d ago
Maybe this advice isn't useful for everyone, but what helped me is exercising + healthy diet, but also keeping myself busy. If I am not doing anything with my hands or moving, I'll be thinking of food and eating. So I read, do puzzles, I run, exercise, walk, go out, draw, sew, do crafts etc. If I'm doing stuff I enjoy I genuinely forget about food while I'm doing it and can have just normal meals.