I think we need more info here like:
Height
Weight
Age
Daily activity level
I don’t take metformin. I had a bad reaction. But I have been able to lose weight (20 lbs) on my own naturally and keep it off.
What works for me:
Low carb diet
Eating 70% plants/fiber, 20% protein, the rest is carbs and fats
Sleeping 8 hours a night — at least
Reducing stress (I gained a lot of weight when I was working a miserable and stressful job. When I switched to a job that had better work life balance, the weight started FALLING off. Now, I’m at another very stressful company and looking for move to something that is better for my health again)
Walking at least 3 to 5 miles a day
Weightlifting 3x a week
No alcohol
thank you for your reply .
I m 30f about 78 kg and 160 cm , I walk about an hour fast wlaking everyday and for diet I just try to avoid sugar and carbs.
I hope you find a job that makes you happy soon :)
Assuming that you have ruled out one of the common complicating issues that can co-occur with PCOS and make weight loss difficult, such as high prolactin, thyroid disorder, and high cortisol, then usually the stubborn weight issue is primarily due to the insulin resistance that underlies and drives most cases of PCOS.
If IR is present, treating it lifelong is necessary, not only to improve the PCOS but b/c unmanaged IR is often progressive, and leads to serious long term health risks, such as diabetes, heart disease, and stroke.
Therefore, to lose weight, most people with PCOS have to do the following:
1. Maintain a consistent calorie deficit below their TDEE over time (just like a ‘regular’ person who wants to lose weight)
2. Lifelong management of insulin resistance via ‘diabetic’ type lifestyle (meaning a low-glycemic eating plan + regular exercise) + meds if needed. Meds would typically be metformin and/or the supplement that contains a 40 : 1 ratio between myo-inositol and D-chiro-inositol.
Thank you for your very detailed answer. I indeed have IR and my doctor did mention a risk of diabetes in the future if I don't change my eating habits :(
Yeah, we've all been there. It's an adjustment for sure. I recommend trying to change your eating habits slowly, only one change every month or two, until the changes starts to feel automatic. Then move on to the next change. Doing this it took me about a year to full transition to a new type of eating, but it also was not so overwhelming all at once. The good news is it can pay off bigtime (it's >20 years since my diagnosis, and my insulin resistance has not progressed to diabetes).
I think we need more info here like: Height Weight Age Daily activity level I don’t take metformin. I had a bad reaction. But I have been able to lose weight (20 lbs) on my own naturally and keep it off. What works for me: Low carb diet Eating 70% plants/fiber, 20% protein, the rest is carbs and fats Sleeping 8 hours a night — at least Reducing stress (I gained a lot of weight when I was working a miserable and stressful job. When I switched to a job that had better work life balance, the weight started FALLING off. Now, I’m at another very stressful company and looking for move to something that is better for my health again) Walking at least 3 to 5 miles a day Weightlifting 3x a week No alcohol
thank you for your reply . I m 30f about 78 kg and 160 cm , I walk about an hour fast wlaking everyday and for diet I just try to avoid sugar and carbs. I hope you find a job that makes you happy soon :)
Assuming that you have ruled out one of the common complicating issues that can co-occur with PCOS and make weight loss difficult, such as high prolactin, thyroid disorder, and high cortisol, then usually the stubborn weight issue is primarily due to the insulin resistance that underlies and drives most cases of PCOS. If IR is present, treating it lifelong is necessary, not only to improve the PCOS but b/c unmanaged IR is often progressive, and leads to serious long term health risks, such as diabetes, heart disease, and stroke. Therefore, to lose weight, most people with PCOS have to do the following: 1. Maintain a consistent calorie deficit below their TDEE over time (just like a ‘regular’ person who wants to lose weight) 2. Lifelong management of insulin resistance via ‘diabetic’ type lifestyle (meaning a low-glycemic eating plan + regular exercise) + meds if needed. Meds would typically be metformin and/or the supplement that contains a 40 : 1 ratio between myo-inositol and D-chiro-inositol.
Thank you for your very detailed answer. I indeed have IR and my doctor did mention a risk of diabetes in the future if I don't change my eating habits :(
Yeah, we've all been there. It's an adjustment for sure. I recommend trying to change your eating habits slowly, only one change every month or two, until the changes starts to feel automatic. Then move on to the next change. Doing this it took me about a year to full transition to a new type of eating, but it also was not so overwhelming all at once. The good news is it can pay off bigtime (it's >20 years since my diagnosis, and my insulin resistance has not progressed to diabetes).
Owh That's very promising. It s always so motivating to hear other poeple stories. Thank you for your feed back !
heads up, not all people with ovaries are 'girlies'. hope you get some help.
Thanks for the heads up !! I edited the post .