Why “Just Lose Weight” Isn’t Real PCOS Care

Let’s get this out of the way: If you’ve ever been handed a PCOS diagnosis and told to “just lose weight,” I’m sorry - and I’m angry right alongside you. That’s not care. That’s dismissal dressed up as advice.

In my practice, I work with people navigating PCOS every day - and I can tell you with full confidence: your worth, your health, and your hormones are not determined by your body size.

🌿 Why weight-loss-first advice misses the mark

Weight-focused care for PCOS is not only overused - it’s often ineffective, harmful, and rooted in outdated models of health. While body size can correlate with insulin resistance, it’s not the direct cause. And most importantly: weight is not a behavior.

Saying “just lose weight” skips the nuance of:

  • Blood sugar regulation

  • Chronic stress and cortisol dysregulation

  • Sleep quality

  • Inflammation

  • And most notably: the impact of weight cycling

🧪 What the research actually says

There is growing evidence that:

  • Weight cycling (yo-yo dieting) is associated with increased insulin resistance, worsened inflammation, and impaired glucose regulation - all especially relevant for PCOS management.

  • Intuitive eating is linked to improved metabolic outcomes (such as lower fasting insulin, improved HOMA-IR scores, and more stable blood sugars), as well as lower rates of disordered eating in people with elevated BMI or hormonal conditions.

A 2022 study in Nutrients found that women with a history of gestational diabetes who practiced intuitive eating had better metabolic health outcomes at one year postpartum - a finding that, while not PCOS-specific, reinforces how gentle, non-restrictive nutrition supports insulin sensitivity over time.

Other research has shown that intuitive eating improves psychological health, diet quality, and insulin sensitivity, even when no weight loss occurs - a key reason it’s becoming more integrated into holistic PCOS care.

💬 So what do we do instead?

In the Soft Systems Method I use in practice, we approach PCOS care with curiosity, evidence, and softness. That might include:

  • Gentle blood sugar support through functional foods

  • Inositol, NAC, and other supplements (when appropriate)

  • Nervous system regulation tools (yes, it matters for insulin!)

  • Endocrine disrupting chemical reduction and sleep strategies

  • Compassionate, collaborative care that centers you, not your weight

We talk about health-promoting behaviors, not shame-based fixes.

🧡 You deserve care that sees your whole self.

You are not a problem to be fixed. Your body isn’t failing you.
And you deserve support that works with your real life — not against it.

If you're navigating PCOS and looking for grounded, weight-inclusive care, I’d love to support you.

📆 Book a free 15-minute consult here
Let’s co-create a plan that honors your body, your values, and your hormones.

Jennah Miller