Why you should NOT starve for a summer body

PCOS/PMOS is, by nature, a metabolic condition driven by insulin resistance. But what actually is insulin resistance? Let me break it down.

Think of it like the boy who cried wolf. As blood sugar rises, insulin — the key that allows sugar to enter a cell — keeps knocking on the cell’s door. Over time, the cells get so desensitized that they stop responding, keeping the door locked even as sugar continues to accumulate in the bloodstream. It then takes extra knocking by insulin to finally get the cell’s attention. More and more insulin is produced to try to unlock the same door, but the cells remain unresponsive, leaving sugar elevated in the blood.

This is exactly what happens in the body. In order to move the same amount of sugar into the cells, more insulin is required, since blood sugar remains chronically elevated due to diet and hormonal shifts. So why does this increase weight gain and make it so hard to lose weight? Insulin is a storage hormone. It signals the cells to store sugar rather than break it down — that is the role of glucagon. Insulin is secreted in a fed state, signaling that the body should enter an anabolic (building and storing) phase. When you are in a fasted state, such as overnight or after a workout, the body enters a catabolic (breaking down) phase. During this phase, stored sugar is used for energy, and fat cells are also broken down.

I know what you’re thinking: “Maya, you told me I don’t need to starve to lose weight, but the science is telling me I SHOULD starve!” This is where I explain that the science and your physiology are actually working against each other when it comes to insulin resistance.

The best way to lose weight with insulin resistance is to address the root of the problem — diet and lifestyle. When you stress your body out, such as with HIIT training or extreme calorie restriction, the hormone cortisol begins to rise. Cortisol’s role in blood sugar regulation is to increase blood sugar levels and redirect that energy to the vital organs — the abdomen, chest, and brain. This causes blood sugar to spike (which is counterproductive) and can promote fat storage in the abdominal area. What we need instead is to regulate and stabilize blood sugar.

What does “balancing your blood sugar” actually mean? It means reducing blood sugar spikes so that insulin and blood sugar levels remain consistently low. One way to achieve this is by following a ketogenic diet. This may work well for some people but not for others, and it should always be approached therapeutically as a short-term strategy — never long-term. Your body needs carbohydrates to survive. Carbs provide far more than just glucose and energy; they are also our source of key electrolytes (think potassium from bananas) and B vitamins (found in dark leafy greens, legumes, and whole grains). They are essential for survival, but if the body isn’t utilizing them properly, temporarily removing them may be beneficial for some people.

If the ketogenic diet isn’t the right fit for you, the next step is reframing how you think about meals and what your plate should look like. Always build your plate starting with a protein, a fiber source, and a fat — then add the carbohydrate. Never eat carbs on their own; always pair them with a protein to blunt blood sugar spikes. Additionally, eat the protein and fiber first during your meal so that blood sugar doesn’t respond as dramatically to the carbohydrates that follow.

Once blood sugar spikes are under control, you will already begin to see weight dropping. The next step is introducing a calorie deficit — a moderate one of 200–400 calories below maintenance. It needs to be moderate because too drastic a cut will raise cortisol, which raises blood sugar, undoing all the progress made in step one. A deficit of 200–400 calories should support a steady loss of approximately 0.5–1 lb per week.

Now for the final piece of the weight loss puzzle with insulin resistance: exercise. How do we exercise without raising cortisol? We slow down, become more intentional, and focus on building muscle. Here’s how to prioritize it: if cortisol is already high in your life, start with walking, yoga, and Pilates. These activities help balance blood sugar, support mindfulness, and gently engage your muscles. Once you’ve built that foundation and feel ready to progress, the most effective way to transform your body is to build muscle. Lift heavy, slowly, mindfully, and with proper form. More muscle mass means a greater storage capacity for blood sugar — and muscle is the body’s largest storage site for glucose. Building muscle is essentially your ticket to eating carbs without the negative hormonal aftermath.

Avoiding HIIT for the time being will help lower cortisol and improve insulin resistance. But this isn’t permanent. Once insulin resistance has improved and you’ve seen steady, moderate weight loss, HIIT can be reintroduced — just not on a daily basis.

These are the most effective strategies for losing weight with PCOS/PMOS, and this is a method that will work time and time again. Don’t lose hope. I know how discouraging it feels to be eating 1,200 calories and still see the scale go up. With this approach, you will feel more energized and more confident than ever before. Keep going — progress has no choice but to show up when you stay consistent.

Reach out for 1:1 coaching if you’re struggling with these issues. I will be with you every step of the way.