PCOS lifestyle goal planner
PCOS is common. Small, steady changes in activity (and sometimes weight) can ease symptoms. Here is a starting point.
Your details
Small goals that help with PCOS
90 min
more activity a week would reach 150
- A 5 to 10% change would be9 lb to 1 st 4 lb
- Activity a week60 of 150 minutes, 90 to add
- Strength work2 days a week
PCOS is not caused by anything you did. Activity helps insulin and mood at any size, and the guideline says even small weight changes can ease symptoms for those with excess weight. Crash diets backfire; steady habits last.
Irregular or absent periods, excess hair or trouble getting pregnant: your GP can check for PCOS and talk through treatment.
The working
Activity first
With 60 active minutes a week now, adding 90 reaches the 150 minute guide. At 13 st and 5 ft 5 in (BMI 30.3), the guideline notes a 5 to 10% change, about 4.1 to 8.3 kg (9 lb to 1 st 4 lb), can ease symptoms. At a healthy BMI there is no weight goal at all.
What helps
From the 2023 guideline
- 150 minutes of moderate activity a week, or 75 vigorous
- Strength work on 2 days
- Any eating pattern you can keep up; no single diet is best
- Less sitting, more sleep
Beyond lifestyle
Medical options
| Concern | Talk to your GP about |
|---|---|
| Irregular periods | hormonal treatment to protect the womb lining |
| Excess hair or acne | combined pill or creams |
| Trying for a baby | ovulation treatment and referral |
| Blood sugar | regular checks for diabetes risk |
Read with care
What this cannot tell you
- DiagnosisPCOS is diagnosed by a doctor.
- Weight goals for everyoneMany people with PCOS do not need to lose weight.
- Eating worriesIf food feels hard, Beat can help.
Questions
Common questions
Can lifestyle changes help PCOS?
Yes. Activity and, for some, a small weight change can ease symptoms.
How much weight loss helps PCOS?
The guideline says 5 to 10% can help those with excess weight.
What is the best diet for PCOS?
There is no single best one; a balanced pattern you can keep is ideal.
Sources
- Teede HJ et al. International evidence based guideline for PCOS 2023
- NHS: polycystic ovary syndrome
- Beat: the UK eating disorder charity
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Support when you need it
Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.
Related
Related calculators
- Cycle length calculatorAverage cycle and how much it varies.Open
- Period calculatorYour next three periods, from your last one.Open
- Strength training cycle plannerYour cycle phases with training notes.Open
- Brisk walk target calculatorMinutes a walk to hit 150, and what brisk means.Open
- BMI calculatorWork out your Body Mass Index in stone, pounds and feet.Open
- Ovulation calculatorYour likely ovulation day and fertile days.Open