Can PCOS make it harder to lose weight even if I’m working out and eating pretty healthy, and what’s the deal with insulin resistance—do I need to track glucose or do anything different?

PCOS can absolutely make weight loss feel like fighting gravity in cement boots. It’s not laziness, it’s hormones and metabolism pushing against you.Many people with PCOS have insulin resistance. That means your body needs more insulin to handle carbs, and those higher insulin levels tell your ovaries to make more androgens and your body to store more fat—especially around your stomach. That combo makes fat loss slower and cravings louder.You don’t have to obsessively track glucose unless your doctor is watching for prediabetes or diabetes, but asking for fasting glucose, fasting insulin, and HbA1c is smart. Focus on strength training, walking after meals, high-fiber/high-protein meals, consistent sleep, and—if needed—meds like metformin or inositol under a provider’s care.If you’re doing “everything right” and the scale still trolls you, you’re not imagining it. You can walk through your habits, labs, and symptoms with Gush and get some clarity on what your body is actually up against.

Does PCOS Make It Harder to Lose Weight and How to Handle Insulin Resistance?

How PCOS messes with your metabolism

PCOS is not just a “period problem.” It’s a hormonal and metabolic condition.Here’s what’s happening under the hood:- **Insulin resistance** means your cells don’t respond well to insulin.- Your pancreas pumps out *more* insulin to compensate.- High insulin:- Makes your ovaries produce more androgens (like testosterone).- Pushes your body toward fat storage, especially belly fat.- Makes blood sugar crash faster, triggering more hunger and cravings.So when someone says “just eat less and move more,” they’re ignoring that your entire hormone system is fighting you.

Understanding insulin resistance with PCOS

Insulin’s job: move glucose (sugar) from your blood into your cells so you can use it for energy.With insulin resistance:- Your cells act like the door is half-locked.- Your body makes more insulin to shove glucose in.- Blood sugar may look “normal” for a while, but insulin is sky-high behind the scenes.Signs you might have insulin resistance:- Intense carb or sugar cravings- Feeling tired or sleepy after carb-heavy meals- Weight gain or stubborn weight around your midsection- Dark, velvety patches on your neck, underarms, or groin (acanthosis nigricans)- Family history of type 2 diabetes or gestational diabetesLabs to ask for:- Fasting glucose- Fasting insulin- HbA1c (3-month blood sugar average)- ± 2-hour oral glucose tolerance test if your doctor wants more detailIf you’re reading this and thinking “my body is giving some of these vibes but not all,” that’s still valid. Bodies are messy. If you want a judgment-free place to map your symptoms to possible next steps, you can unpack it with Gush.

Do you need to track your glucose?

Short answer: not automatically.Options:- **Basic approach:** Just get periodic labs (fasting glucose, insulin, HbA1c) through your doctor. This is enough for many people.- **Finger-stick glucometer:** You can prick your finger and check your blood sugar around meals to see how certain foods affect you. Useful for data nerds, but not necessary for everyone.- **Continuous glucose monitor (CGM):** A sensor you wear that tracks glucose 24/7. Some people love it for insight; some spiral into food anxiety.Ask yourself:- Will data *empower* me or make me obsessive?- Am I already restricting heavily or anxious about food?If tracking turns every bite into a math problem, it’s not helping your health. You can manage insulin resistance without turning your life into a lab experiment.

How your menstrual cycle phases hit metabolism and cravings

Even with PCOS and irregular cycles, your hormones still shift.In a typical cycle:- **Follicular phase (after your period):**- Estrogen rises.- Energy often feels higher.- Workouts feel easier; strength training can be especially effective.- **Ovulation:**- Estrogen peaking, tiny bump in testosterone.- Libido up, confidence up, performance in the gym often better.- **Luteal phase (before your period):**- Progesterone rises.- Body temperature, water retention, and cravings often increase.- You may burn slightly more calories, but hunger also rises.With PCOS, ovulation can be rare or absent, so these phases can be blunted or stretched out. You might feel like you’re stuck in a permanent luteal-ish limbo: bloated, craving-y, and tired.That doesn’t mean your efforts are useless. It just means the “cycle syncing” you see on TikTok may not match your reality, and that’s not a you problem.

Evidence-based ways to handle weight and insulin resistance with PCOS

Here’s what actually helps, backed by research—not wellness-girlie fantasies.**1. Strength training is your best friend**- Builds muscle, which makes your cells more insulin-sensitive.- Helps your body use glucose more efficiently.- Increases resting metabolic rate a bit.Aim for:- 2–4 sessions/week- Compound movements: squats, deadlifts, presses, rows, lunges (bodyweight counts)**2. Walk like it’s your job**- Walking after meals helps your muscles soak up glucose.- Doesn’t spike cortisol like intense overtraining can.Even 10–15 minutes after meals can help.**3. Rethink “healthy eating” for insulin resistance**You don’t need a sad, joyless diet. Focus on:- **Protein** at each meal (20–30g): eggs, Greek yogurt, chicken, tofu, tempeh, beans + rice.- **High-fiber carbs:** oats, quinoa, beans, lentils, fruit, root veggies.- **Healthy fats:** avocado, olive oil, nuts, seeds.Rough plate guide:- ½ plate veggies- ¼ plate protein- ¼ plate carbs + some fatBig rule: **Do not starve yourself.** Aggressive restriction backfires—your body clings to fat harder and hormones freak out.**4. Sleep and stress actually matter**- Poor sleep increases insulin resistance and hunger hormones.- Chronic stress raises cortisol, which loves to store belly fat.Aim for:- 7–9 hours sleep- Some form of nervous system regulation: stretching, journaling, therapy, breathing exercises, whatever you’ll *actually* do.

Meds and supplements that can help (with the right provider)

You’re allowed to use medicine. You’re not “cheating.”Common options:- **Metformin**- Improves insulin sensitivity.- Can reduce androgen levels and help with cycles/ovulation in some people.- GI side effects are common at first; usually started low and increased.- **Inositol (myo- and D-chiro-inositol)**- A supplement that can improve insulin sensitivity and ovulation patterns in many with PCOS.- Often taken as a powder or capsule daily.- **GLP-1 meds (like semaglutide)**- Sometimes used for weight loss and blood sugar.- Powerful, but not a casual first step; needs thorough discussion of pros/cons.None of these magically fix everything. But for a lot of people, they make lifestyle changes actually *work* instead of feeling like a rigged game.If your body feels like it’s fighting you on every front—weight, cravings, energy—you’re allowed to stop blaming willpower and start asking about insulin resistance and PCOS.