6 PCOS Weight Loss Tips for Women in Their 30s and 40s

If you’re in your 30s or 40s and have PCOS, you might be noticing that your body’s changing, and not in ways you expected. Maybe the weight is creeping up, especially around your middle. Your usual go-to diet tricks aren’t working anymore. Your periods are getting more irregular, or you feel constantly tired, bloated, and wired-but-tired.

You’re not imagining it, and you’re not doing anything wrong.Women with PCOS often notice that managing weight, energy, and hormones becomes more difficult with age. That’s because the hormone imbalances behind PCOS (like insulin resistance, inflammation and cortisol dysregulation) can become more pronounced as you get older, especially in your late 30s and 40s.

The good news is, you can still make progress. It just takes a smarter, more supportive approach that works with your hormones, not against them.

Here are 6 evidence-based, realistic tips to support weight loss and hormone balance with PCOS in your 30s and 40s

1. Balance blood sugar, don't just cut carbs

Blood sugar balance is one of the most important strategies for managing PCOS at any age, but becomes even more crucial in midlife. That’s because insulin resistance, a common driver of PCOS symptoms and weight gain, tends to get worse as we age.

But balancing blood sugar doesn't mean cutting out all carbs. In fact, going too low carb, especially alongside a busy, stressful lifestyle, can increase cortisol and make hormone symptoms worse.

Practical tip:

Build every meal (and most snacks) around protein + fibre + healthy fats. Focus on slow-release carbs like oats, lentils, beans, sweet potato, and wholegrains – and avoid going long stretches without eating.

2. Prioritise muscle over cardio

After 30, we naturally start to lose muscle mass, and this affects metabolism, insulin sensitivity, and how your body responds to food. Women with PCOS are especially impacted by this, as muscle plays a protective role against insulin resistance.

If you’re doing lots of cardio but still struggling with stubborn weight, it may be time to switch focus.

Practical tip:

Include resistance training 2–3 times per week, think bodyweight workouts, resistance bands, or strength training with weights. You don’t need to spend hours at the gym. Short, consistent sessions work best.

3. Stop under-eating and over-exercising

It’s easy to fall into the trap of doing more and eating less when weight gain feels out of control. But for women with PCOS, especially in your 30s and 40s, this can backfire. Under-eating and over-exercising increase cortisol and drive your body into a stress state, making weight loss harder and hormone symptoms worse.

Chronic dieting and skipping meals can also disrupt ovulation and affect fertility, even if you're not actively trying for a baby right now.

Practical tip:

Make sure you’re eating enough to fuel your body, especially protein at breakfast. Watch for signs of under-eating like low energy, poor sleep, mood swings, or intense cravings.

4. Increase protein to support metabolism and reduce cravings

Protein is the most important macronutrient for hormone health in midlife PCOS, yet many women still don’t get enough.

Protein supports:

• Blood sugar balance

• Lean muscle mass

• Satiety and reduced cravings

• Thyroid function and metabolism

And it becomes even more important as oestrogen and progesterone begin to shift.

Practical tip:

Aim for at least 25–30g of protein at each meal. Good sources include eggs, Greek yoghurt, fish, poultry, tofu, tempeh, lentils, and protein powders if needed.

5. Support sleep and manage stress (especially evening cortisol)

Poor sleep and unrelenting stress don’t just make you feel rubbish, they actively block your ability to lose weight with PCOS. Cortisol affects blood sugar, cravings, abdominal fat storage, and ovulation. As we get older, many women notice sleep becomes lighter or more disrupted, and that has a direct impact on hormone balance.

Practical tip:

Create a wind-down routine in the evening. Avoid screens before bed, eat your last meal 2–3 hours before sleep, and consider magnesium-rich foods like pumpkin seeds, leafy greens, and dark chocolate.

If stress feels constant, try shorter, regular resets like a 10-minute walk, journaling, breathwork, or just getting outside.

6. Support your liver and gut, they’re part of your hormone equation

As you enter your late 30s and 40s, your body’s ability to process oestrogen and toxins can slow down. This can lead to more bloating, heavier periods, mood swings or PMS-like symptoms, especially if you also have PCOS.

Your liver and gut both play vital roles in hormone balance. A sluggish liver or imbalanced microbiome can worsen inflammation, impair insulin sensitivity, and contribute to oestrogen dominance.

Practical tip:

• Eat at least 5–7 servings of colourful veg daily

• Include cruciferous veg (broccoli, kale, cauliflower) for liver support

• Add fermented foods like kefir, sauerkraut, or yoghurt if tolerated

• Stay hydrated and include fibre-rich foods to support gut elimination

PCOS, Midlife and Weight, You’re Not Failing. Your Body Needs a Different Approach.

If you feel like your body has changed, and you’re not sure what to do anymore, it’s not about trying harder. It’s about working smarter.

Hormonal shifts in your 30s and 40s don’t mean weight loss is impossible, but you may need a new strategy that supports your PCOS and your changing metabolism.

That’s exactly what I help women with PCOS do, inside my 12-week Hormone Shift Method programme or through 1:1 consultations. We focus on food-first, realistic support that helps you feel better in your body again for fertility and weight loss – without extreme diets or endless rules.

My evidence-based hormone balance programme is specifically designed to support fertility and weight loss, it is suitable for women struggling with PCOS symptoms.

I work online with clients locally in Manchester, across the UK and Europe. Book a FREE online consultation today to join my PCOS Nutrition Programme and find out how personalised nutrition can help you thrive.

Updated in June 2025 to reflect new PCOS research and nutrition strategies. 

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.