PCOS & Stubborn Weight gain in Your 30s & 40s
Struggling to lose weight with PCOS?
It’s not just about willpower! The Larger issue is Insulin Resistance
If you’ve been trying to eat well, exercise regularly, cut carbs or calories, and you still feel stuck with weight that won’t shift — you’re in the right place. Learn how to calm cravings, balance blood sugar and reduce inflammation, without counting calories or overexercising.
Many women with PCOS in their 30s and 40s find that what used to work for weight loss no longer has any effect. This is because PCOS is a highly complex reproductive, endocrine and metabolic disorder, and the larger issue is insulin resistance.
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You may have been told to “just try harder” or that “everything looks normal.” But when hormones, metabolism and inflammation are out of balance, your body resists fat loss, especially around the middle.
Online Nutrition Plans for PCOS & Hormonal Weight Gain
No more cravings or deprivation
No more calorie counting
A healthy relationship with food
Increase your energy & focus
Why Hormonal Weight Gain is Common
PCOS & insulin resistance can make weight loss more difficult
Women with hormone imbalances or PCOS are more likely to struggle with:
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Insulin resistance – when your body finds it harder to process carbohydrates, leading to fat storage
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Higher androgens (male hormones) – linked to abdominal fat, inflammation and lower muscle mass
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Cortisol dysregulation – stress hormones that affect blood sugar, sleep, and fat storage
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Low thyroid function – thyroid dysfunction can reduce metabolism and energy
These imbalances often intensify with age, especially around perimenopause, even if you’ve had PCOS symptoms since your 20s. Hormonal shifts, poorer sleep, more stress, and declining muscle mass all add to the load.
It’s not that your body is broken. It’s that your hormones and metabolism need different support.
Common Signs of PCOS-Related Weight Struggles
Get to the root of PCOS weight gain to lose weight naturally
If any of these sound familiar, it could be a PCOS-related block:
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You’re gaining weight despite eating less
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You feel tired after meals or crave sugar late afternoon
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You lose weight only to regain it quickly
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You’re doing everything “right” but your body’s not responding
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Your GP says your bloods are normal, but you know something’s off
Weight gain with PCOS is often a symptom of deeper metabolic imbalance and insulin resistance, not a personal failure.
Focus on What’s Underneath
A real-life approach to weight, hormones and women’s health
My 12-week Hormone Shift Method is designed for hormonal imbalances and PCOS, to help you get to the root of weight loss resistance by:
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Supporting blood sugar and insulin sensitivity
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Rebalancing key hormones that affect appetite, energy, cravings and fat storage
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Addressing inflammation and stress that make your body hold onto weight
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Regulating metabolism with targeted nutrition, protein intake, and gentle exercise strategies that work with your hormones
No restrictive diets. No extreme exercise plans. Just realistic weekly steps that reduce insulin resistance and help shift your body out of “survival mode”.
What about Thyroid or Perimenopause?
Low thyroid function is common in women with PCOS, especially as you move into your 30s and 40s. I regularly screen for signs of low thyroid function, nutrient gaps, and perimenopausal hormone changes that may be slowing your metabolism and increasing insulin resistance.
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This isn’t about chasing weight loss at all costs. It’s about giving your body the support it needs to function properly, so weight can come off more naturally, without burnout or punishment.
Optional Testing to Find the Missing Pieces
For clients who want to go deeper, I offer optional functional testing to look at:
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Blood sugar and insulin markers
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Thyroid function and nutrient status
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Hormone balance and cortisol rhythm
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Inflammation and metabolic health
This can help us personalise your plan if you’ve been feeling stuck for a long time.
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You don’t have to do everything at once!
Sustainable change happens in small, consistent steps. Each week in the PCOS Hormone Shift Method, we focus on one area, whether that’s blood sugar, stress, protein, or sleep, to help your body become more responsive again.
There’s no pressure to be perfect.
This is about progress, not restriction, and creating an approach to eating and living that feels manageable long-term.
Book a Free Strategy Call
Get to the root of PCOS & hormonal weight gain to lose weight naturally
If you’re feeling stuck, frustrated or like your body just won’t cooperate anymore, let’s look at what might be driving it, and what you can do next.
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I offer online consultations for women in Manchester and across the UK, with regular support and practical guides to help you stay on track.
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Book your free 30-minute Strategy call or download your Free Hormone Health Snapshot to start exploring where your body might need support.
FREE 7-DAY CHALLENGE
PCOS REBALANCE
Struggling with weight gain, cravings and energy crashes?
My free 7-day challenge is designed to help you regain control of your appetite, balance blood sugar levels, and stop relying on willpower alone.
With delicious, nutrient-rich meals, you’ll feel fuller for longer, reduce sugar cravings, and enjoy steady energy throughout the day—without restriction or fad diets.
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Ready to break free from cravings and feel in control of your food choices?
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Join today!
Qualified Online Hormones & PCOS Nutritionist
As a BANT registered nutritionist, I help women with PCOS and hormone imbalances reduce insulin resistance, rebalance hormones and overcome stubborn weight gain — with realistic, personalised nutrition support.
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My 12-week online programmes are designed for long-term results, not quick fixes. Consultations are available online UK-wide, with many clients based in Manchester.
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14-day money-back guarantee (excluding completed consultations).
PCOS Nutritionist FAQ'S
Your PCOS & Weight Loss Questions Answered
How can I lose weight in midlife, especially with hormone imbalances?
Losing weight during midlife can be more challenging due to hormonal fluctuations, including lower estrogen, progesterone, and thyroid changes. These imbalances can slow your metabolism, increase fat storage, and affect hunger signals. The key to weight loss during this time is balancing your hormones, eating nutrient-dense foods, managing stress, and avoiding restrictive diets that can make the problem worse. Eat protein-rich meals to boost metabolism and support muscle mass. Incorporate healthy fats to help balance hormones. Focus on whole, unprocessed foods to stabilise blood sugar and reduce cravings. Manage stress through mindfulness and physical activity to avoid cortisol-driven weight gain. With a tailored nutrition plan and sustainable lifestyle changes, weight loss is achievable and can be maintained long-term.
Is it possible to lose weight without counting calories?
Yes, absolutely! Weight loss doesn’t have to mean calorie counting or restrictive diets. Instead, focus on eating nutrient-dense, whole foods, which naturally help regulate your appetite and keep you satisfied for longer. Prioritise protein to control hunger and build lean muscle. Incorporate more fibre from vegetables, whole grains, and legumes to improve digestion and satiety. Eat mindfully and listen to your body's hunger cues rather than restricting yourself. By choosing the right foods, you can achieve and maintain weight loss without the stress of counting calories.
Why am I struggling with cravings and emotional eating during weight loss?
Cravings and emotional eating are common challenges when trying to lose weight, especially during hormonal changes like perimenopause and menopause. Hormonal fluctuations can increase hunger and cravings, particularly for sugary or comfort foods. Additionally, emotional stress can trigger overeating. To combat cravings and emotional eating, consider the following: Balance blood sugar with regular meals containing protein, healthy fats, and fibre to avoid blood sugar spikes and crashes. Stay hydrated as thirst can often be mistaken for hunger. Manage stress through activities like walking, yoga, or journaling to prevent emotional eating. Eat slowly and mindfully, focusing on the enjoyment of food to help prevent overeating. With the right strategies, you can regain control over cravings and emotional eating.
How can I balance my hormones to support weight loss?
Hormones like insulin, cortisol, estrogen, and thyroid hormones all play a role in weight management. Hormonal imbalances, especially insulin resistance or prediabetes, can make it harder to lose weight and lead to stubborn belly fat. Here’s how to help balance your hormones for weight loss: Focus on whole foods that stabilise blood sugar and improve insulin sensitivity. Incorporate healthy fats, like those from avocados, nuts, and olive oil, to support hormonal balance. Prioritise protein to regulate insulin and promote lean muscle mass. Manage stress to reduce cortisol, which can contribute to belly fat. Consider adding supplements like magnesium and omega-3s, which support hormone regulation. With a balanced approach to nutrition, you can support your hormones and make weight loss more achievable.
What role does gut health play in weight loss?
Gut health is critical to weight loss because your gut influences digestion, nutrient absorption, and hormone regulation. An imbalance in gut bacteria (such as dysbiosis) can lead to inflammation, increased cravings, and poor blood sugar control, all of which can hinder weight loss. To support gut health: Eat a variety of fibre-rich foods, like vegetables, fruits, whole grains, and legumes, to promote healthy gut bacteria. Incorporate fermented foods (like kefir, sauerkraut, and kombucha) to boost beneficial bacteria. Avoid processed foods and excess sugar, which can disrupt gut flora. Consider a probiotic or gut-health supplement if needed, based on individual needs. Supporting your gut health is an essential piece of the puzzle for successful, long-term weight management.
How does inflammation impact weight loss, and how can I reduce it?
Chronic inflammation, often caused by poor diet, stress, or hormone imbalances, can make it harder to lose weight. Inflammation can disrupt insulin sensitivity, leading to weight gain, particularly in the belly area. To reduce inflammation and support weight loss: Eat anti-inflammatory foods like berries, leafy greens, fatty fish, and nuts. Limit processed foods and sugars, which can trigger inflammation. Incorporate spices like turmeric and ginger, which have natural anti-inflammatory properties. Manage stress through relaxation techniques like deep breathing or yoga. Prioritise sleep, as poor sleep can increase inflammation and disrupt metabolism. By addressing inflammation, you can help your body shed excess weight more effectively.
Can supplements help with weight loss during midlife?
Supplements can be helpful in supporting your weight loss journey, especially when you’re managing hormonal imbalances or other underlying issues. However, they should be used as a complement to a balanced diet and healthy lifestyle, not as a replacement. Some helpful supplements for weight loss during midlife include: Magnesium to support relaxation, reduce stress, and promote better sleep. Omega-3 fatty acids to reduce inflammation and support healthy fat metabolism. 5-HTP for managing cravings and mood swings. Probiotics to support gut health, which can impact weight loss. Vitamin D to support hormone function and overall health. Always consult with a healthcare provider before adding supplements to your routine to ensure they’re right for your specific needs.
How long will it take to see results with weight loss nutrition?
The timeline for seeing results with weight loss nutrition varies depending on factors like your starting point, lifestyle habits, and any underlying health conditions. Some women see noticeable changes within a few weeks, while for others, it may take longer. Patience is key, as slow and steady weight loss is more sustainable than quick fixes. A balanced, personalised nutrition plan combined with regular exercise and stress management can help you achieve lasting results. Remember, it’s about progress, not perfection.
FREE NO OBLIGATION CALL
Free Zoom Call
​A FREE no obligation PCOS Strategy call lasts up to 30 minutes. We can connect via Zoom. It's a great way for us to discuss your weight loss requirements and how I can help. You can also ask any questions and decide if we are a good fit before working together.