How to Exercise and Eat Well with PCOS
If you have PCOS and feel like no matter what you do the weight just won't shift — you are not alone. This is one of the most common things I hear from women with PCOS, and I want you to know it is not your fault. Your body works differently, and that means your approach to fitness and nutrition needs to work differently too.
I'm Bianca, a holistic female online fitness coach specialising in women's health, and PCOS is one of the conditions I work with most. Here's everything I wish more women with PCOS knew about exercise and nutrition.
Why is weight so hard to shift with PCOS?
PCOS affects your hormones, and one of the biggest challenges is insulin resistance — your body doesn't process sugar and carbohydrates as efficiently, which makes fat loss harder and cravings stronger. This is why so many women with PCOS feel like they're doing everything right and still not seeing results. The truth is, generic fitness and diet advice simply doesn't account for how PCOS affects your body.
The best type of exercise for PCOS
This might surprise you — but if you have PCOS, less intense exercise is often more effective. Here's why. High intensity cardio raises cortisol, your stress hormone, which can actually make PCOS symptoms worse and make fat loss harder.
What works really well for women with PCOS is strength training combined with low impact movement like walking, swimming or yoga. Strength training helps improve insulin sensitivity, builds muscle that supports your metabolism, and makes you feel strong and capable in your body. I recommend my PCOS clients focus on 3-4 strength training sessions per week with plenty of walking and low impact movement in between.
The nutrition approach that actually works for PCOS
One of the biggest challenges I see with PCOS clients is snacking — specifically reaching for sugary snacks when cravings hit, which spikes insulin and makes symptoms worse. The good news is you don't have to cut out sweetness altogether. You just need smarter options.
The key is high protein eating. Protein stabilises blood sugar, keeps you fuller for longer, reduces cravings and protects your muscle. Aim for 1.6 to 2.2g of protein per kg of bodyweight per day — if you weigh 70kg that's at least 112g of protein daily.
My favourite high protein sweet snacks for PCOS
When the sweet cravings hit — and they will — these are the options I recommend to my clients:
Protein brownie balls — satisfying, chocolatey and packed with protein. Date bark with nut butter and dark chocolate — naturally sweet with healthy fats that slow sugar absorption. Greek yoghurt with berries — high protein, gut friendly and genuinely delicious. Protein shakes blended with frozen banana or berries — feels like a treat but hits your protein targets.
These options satisfy the craving without spiking your insulin — which is everything when it comes to managing PCOS.
What to do next
If you have PCOS and you're tired of following generic advice that doesn't account for your condition, I'd love to help. I create fully personalised training and nutrition plans for women with PCOS that work with your hormones, your lifestyle and your body — not against them.
Want easy high protein meal and snack ideas perfect for PCOS? My High Protein Meals for Easy Fat Loss ebook is a great place to start. Get your copy here → https://payhip.com/b/FO2C4
Ready for a fully personalised plan? Apply for 1-1 online coaching here → https://www.bfitwithb.com/start-coaching
