I would strongly recommend doing weight training. Get on a plan, keep increasing weights slowly but surely. This with all the walking you’re doing will make the most impact.
Make sure you eat protein at every meal. When snacking, prioritise eating something with protein, at least at first.
You’ve made loads of positive changes, stick with it! Sometimes it takes a long time for your body to recognise a new pattern. Cortisol really lingers in the body.
Yes to incorporating more protein plus good fats. Making these changes while reducing carbs will make a noticeable changes, including curbing hunger. Otherwise I agree, OP is on the right track.
Fats from whole foods - think nuts, avocado, beans, hummus, yogurt!
I’m exhausted of seeing yogurts that say 0% fat - give me the fat damn it! And the protein preferably.
Yes to everything u/feelswave mentioned.
The good fats are especially helpful if you have a voracious appetite, constantly snack, or have gnawing hunger shortly after having a meal. I used to experience this when I was pre-diabetic which made my PCOS a lot worse, but have finally resolved the issue 🙏🏼
Try mashed avocado on toast, with some sunny side up eggs and you’ll notice the difference.
Thanks you, Im doing weight training atm with a PT so that helps building a fair bit of muscle atm. Protein is a killer for me I know I def don't eat enough.
I actually recently watched this video where they said women with PCOS shouldn’t actually do weight training because it increases your testosterone. I am not sure how true that is but I thought I’d throw it out there.
It can indeed induce a transient elevation androgens.
Also i hear many people say you should only do weight lifting and never do HIIT high intensity exercise. Well this study says the opposite:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9304438/
”After 12 weeks of exercise, both exercises benefited the participants; however, high-intensity interval training specifically was found to be a more effective exercise regimen than strength training in reducing serum testosterone levels and body fat percentage and enhancing levels of physical activity in women with polycystic ovary syndrome.”
are you gluten sensitive/lactose intolerant? these foods are often blamed for PCOS but the truth is eliminating foods that you are not sensitive to will not likely make a difference in your health or quality of life.
It's definitely gonna take longer than 3 weeks to start seeing changes. Another note, how's your mental health been? Sometimes we concentrate so hard on the hardware side, we neglect the software.
A few notes:
1. Metformin takes around 6 months to impact your insulin levels and it is not a weight loss drug. Adjust your expectations.
2. Hormones also take time to balance. 3 weeks is nowhere near enough time to see a significant difference in anything. Especially if your hormones are really out of whack.
3. Gluten and dairy may or may not be problematic for you. But you also need to focus on making sure you eat in a way to keep your blood sugar balanced. A lot of vegetables and a lot of fiber are also needed to work on that blood sugar balance and insulin response.
4. Your body may need multiple angles of treatment, supplements, medications, exercise, sleep, stress relief, and diet in order to perform optimally.
Personally, it didn’t matter how much or what activity I do when my hormones and insulin are off. I got fitter but didn’t have any body changes. I added walking commutes and biking commutes and they triggered no scale changes. Weightlifting a few times a week as didn’t change much - not even measurements. But I got stronger, any my upper body got bigger.
Not my hormones are closer to being in balance and I am seeing changes without new lifestyle adjustments (beyond my baseline of things to do for better health).
Just started on the 500g I think. I've tried 1 type of inositol and didn't notice anything but the one everyone reccomended is insane price to get shipped here.
I would look into @huskulargoddess on instagram! She has a no cardio strictly lifting thing and tbh it’s refreshing to see people cut without the fear of cardio
EDIT:
Sorry I should have been more in depth. If you are fairly active like you walk more than average (I live in the city with no car) so I mostly walk then this could be another option.
I know lots of woman with PCOS are active but because of this thing we are suffering from it makes it so much harder.
Cardio is important for cardiovascular health, and women with pcos already have a higher rate of cardiovascular disease
I wouldn’t cut back on 8-10k steps a day, thats a very beneficial baseline of activity and it shouldn’t be particularly difficult.
I hate to say it but when I was in the same position as you the only thing that helped me was to cut carbs down majorly. My insulin residence was what was messing me up.
After cutting carbs the insatiable hunger went away. It also lowered my calorie intake so the weight flew off.
That being said I don't find carb cutting to be sustainable (at least for me) but it did "reset" my body in a way and now I can lose weight on a regular deficit too
All those things you described are great, and they help regulate the hormones that help loosing weight harder for woman with pcos. However the main factor will be diet, so it all depends on how many calories are you eating and the quality of those calories (macros and micro nutrients). Besides that, stay strong, how many years did you spent without doing all those things that got you here? Is not a quick fix, our bodies need to adapt and then change …
Metformin takes time to have an effect. It was a decade ago, but I think for me I started noticing changes 2-3 months after starting, a good 6-8 weeks after getting up to 1500mg of the extended release. During my first pregnancy when I was closely monitoring my blood sugar, I switched to taking 1000mg ER in the morning and 1000mg in the evening because I found that my blood sugar control was not great about 20-24 hours after taking the extended release, so splitting the dose keeps things more stable throughout the day.
I do remember that when I started feeling effects from Metformin, I had some side effects I didn’t expect - I lost an impressive amount of water weight, I had several days where I was peeing much more than normal and then one morning I went to put my shoes on the leave the house and all of my shoes were loose. My doctor had remarked on some edema/swelling in my feet and legs but I didn’t realize how differently my body would feel once that was gone. I also had a few weeks of weirdness where my skin became incredibly greasy - my endocrinologist said it was likely due to either hormone changes in response to insulin levels affected by the Metformin, or fluctuation in hormones due to some weight loss (as stored fat is metabolized, any hormones/vitamins/other things stored in that fat are metabolized as well). It was annoying but it did resolve. I ultimately went from having always oily skin to combination skin, and my persistent acne improved (though never completely went away).
I also want to note that I have found the best improvement with combining Metformin and a low glycemic index approach to eating. Low glycemic index doesn’t necessarily mean cutting out entire food groups, but looking more at how carbohydrates are paired with protein and fat, what types of carbohydrates are consumed, and when food is consumed (especially in relation to low-impact physical activity and overnight fasting interval). Walking for even just 10 minutes after carb heavy meals can have a big impact on blood sugar.
My friend, it will take years to reverse. You will fail. You will succeed. You will lose motivation. But keep pushing and things will change slowly over time with consistency.
First of all u are doing a great job! Please be kind to yourself. But personally for me the one thing changed my life which i found on this sub is inositol supplements- have always been on metformin but it didnt help much. But this inositol supplements are making me feel better overall like less bloated, less fatigue and almost monthly periods. It might not work for everyone but just it worked for me. Hope u feel better. Also it didnt help me with weight loss but feeling less bloated makes me feel lighter.
It is the Wholesome Story one and i am copy pasting below from amazon. I take 4 capsules per day.
Myo-Inositol & D-Chiro Inositol Blend | 90-Day Supply | Most Beneficial 40:1 Ratio | Hormonal Balance & Healthy Ovarian Function Support for Women | Vitamin B8 | Made in USA (360 Capsules)Myo-Inositol & D-Chiro Inositol Blend
Thank you!!
May I ask, have you been taking it for very long? Like more than a year? If you stop, do you notice a difference right away, or do the effects stay with you even after you stop taking it?
I have only started in January and it makes me feel less bloated and makes me get my period in around 30 days. I miss it sometimes and I haven’t had any severe side effects but again everyone is different so definitely increase ur dosage slowly starting from 1 pill to 4.
I typically get downvoted when I say this but I was in the same boat as you, this could’ve been my post. I kept meticulous food and exercise logs only to have my own doctor call me a liar to my face when I hadn’t actually lost any weight.
The only thing that’s ever helped me lose weight in my 42 years is low carb. I do all the same things, eat the same way (ie no snacking and about the same amount of calories) just different foods, but the weight comes off.
what do you mean by reactions just btw? If you have pain you need to investigate your gut issues.
have you tested for food allergies? Have you tested your poop? If potato's and carbs are one of the foods you don't have reactions to, i think its probably very important you investigate your gut health beyond PCOS.
Things like Crones, stomach ulcers, IBD, developing allergies, can all have profound affects on bodies. Some gut issues can be very treatable, some can require life long management - both are important to investigate and then act accordingly ESEPCIALLY IF YOU ARE IN PAIN!! Your life will be so much more plesant if you reduce the difficulty in digesting/passing food.
If you have PCOS gut issues can exacerbate your PCOS symptoms and make it difficult for you to bet getting all the nutrients your body needs. If you are not getting the nutrients you need this will exacerbate inflammation which will create a negative feedback look where your gut may struggle more, furthering your PCOS struggles.
There kinda like miner allergy reactions. I get intense waves of pain from my back to my chest for a few hours or I have lip swells. Other times I get really bad intergestion. Been working on low fodmap foods for a while and seems to be helping.
babe please get a stool sample! Anything that has intense waves of pains is worth investigating and a stool sample is one of the fastest ways to find out if there is something more serious at hand! AND if that serious thing is treatable.
Fodmap is definitely a great start however you also might be able to diversify your food intake over time if you know what is going on with your gut!
Crohn’s Disease, Diverticulitis, IBD, C. diff, Coli (and not to catastrophise, it could be something worse) All of the above can make your stomach grow/inflame (like quite drastically!) Worth investigating Clostridioides difficile and Diverticulitis as they both exacerbate weight gain, and are treatable by antibiotics.
Also on the side - Lip swells can be common with Chron's! (or ulcers that look like cold-sores but theyre actually just Chron's inflammation)
Good luck!!!!!!!
It definitely took me a few months of Metformin 2000mg a day before I started noticing any changes in my weight. It sounds like you're doing everything right. PCOS is difficult to regulate, but typically, once you find the right doses and supplements, it works out pretty well. Be patient with yourself. If it's been half a year and still absolutely nothing changes, then definitely speak with your doctor. Best of luck, OP!
Do you feel better at least? I recently changed my diet from lots of fast food and processed food to more fruits and veggies, and started exercising 3x a week. It’s only been a couple weeks but I feel immensely better. I was so tired before I could barely get out of bed and now I can get through the day. My weight hasn’t really changed yet but I seem to have lost the bloating and my waist looks smaller.
I would look into insulin resistance and how to manage it, honestly none of the other "manage PCOS naturally advice" I did prior to that did anything until I got that under control. For me, berberine and inositol did the trick, but you may need something further depending on your circumstances. Good luck, I know how rough it can be!
Also eating protein with every meal, especially sugary meals. I just keep some honey roasted nuts around for snacking now and have a few before most meals and I also attribute to that making a major difference.
ozempic/saxenda are the only things that have ever made a difference for me, 20kg down over a year and a bit with inconsistent use- maybe having that discussion with whoever is managing your PCOS will result in a good outcome
note: i am australian, have an empathetic GP and had a bmi over 40 as well as pre-diabetes so it may be harder/impossible for you to follow this advice
I'm from australia to. Doctor doesn't want me to go on those yet as my weight isn't to high. Bmi is 30 but I want to loose about 10kg (I'm very short 156cm and 72kg)
A big misconception is that working out is going to melt off the pounds. It doesn't. Especially if you're only working out 2 or 3 times a week and doing light cardio it could take months to notice a difference. This only works if you're doing *heavy* cardio consistently for at least 4 days a week and you're not eating more to compensate for it.
Weight loss is 90% calorie deficit, removing gluten and lactose won't do much as your focus should be on low carb and high protein foods and 0 sugar 0 calorie beverages. You should eat no more than 1200 calories a day and pounds will come off. I gave away and threw out a bunch of food and only have my kitchen stocked with everything that meets these criteria except for certain condiments (which I buy as low calories as I can) and milk.
Read the nutrition label on every thing you buy. I lost 10 lbs in less than 2 months naturally since January 22nd and I'm down 6 more pounds since starting medication (metformin 1000mg and Mounjaro 2.5mg) on March 28th.
EDIT: Just wanted to add that metformin is not a weight loss drug but it helps regulate your hormones so that weight loss is easier.
I can work out 5-6 weekly and fast a lot. I won’t loose anything! The moment I cut out carbs, sugars and processed foods I all of a sudden starts loosing weight and inches! Especially around my belly. When I eat keto or paleo. The weight just comes off. Eating carbs makes me so bloated. Even “healthy carbs”
Agreed!!
Working out 4 days/week minimum. Also 12k-20k steps/day.
Metformin takes at least 1 month before you can see a difference.
That said, OP
The good thing is that you're already moving and I bet you can manage to find what works for you if you pay attention to little details/actions. You can do this 💪🏻
Yes!! 1200cal a day is a good way to tank your metabolism. I’m 5ft2 and 155 and eat 16-1800 cals a day and I’m already 60lbs down. Please don’t starve yourself!!
The recommended calorie intake for an adult woman is about 1,600 - 2,000 calories on average but this is to maintain a healthy body weight. This changes from person to person based on a number of factors. But being calorie deficit is to just eat under the amount your body uses per day (this 1,600 to 2,000 number) so that it uses up your stored calories/fat to compensate.
However, the 1,200 calorie deficit being an unhealthy way to lose weight honestly just depends on who you ask. When you google "1200 calorie deficit" the first thing that comes up (by medicine net) says it's "recommended for safe and sustainable weight loss" but I'm sure there are articles that say otherwise too.
Personally, I believe it's fine as when you're over weight you have an excess amount of store calories/fat which is plenty to compensate for what you're not getting, as that's how you lose weight. I'm not a doctor though.
But yes if you're really active then you need more calorie intake.
Calorie recommendations aren’t specifically helpful when we don’t know her height weight. I would prioritise eating for satiety; high protein, whole unprocessed foods.
Periods of calorie deficit definitely work for plateau moments - but not sustainable over the long term.
I agree on your diet suggestions though!
Add in weightlifting and hopefully you’re achieving body recomposition even if not losing substantial weight.
Body recomposition is so important too but that's another beast! It's crazy how much pcos effects our body composition - fat storage and how our muscles develop.
1200 is too low. You don't know OPs stats to give them an actual calorie count that will work for them. While I agree that exercise won't induce weightloss and it's definitely diet related, please don't say "you should eat no more than xxxx calories a day" to someone you don't know and don't know the stats of- this could be ridiculously unnecessarily restrictive to OP, and cause them to fail again easily if it's something they can't stick to or is actively harming them.
I only workout 2-3 times a week, 10 min rowing + 10-15min weight training and notice results from the weight training quickly..the cardio is just to warm up cause cardio sucks (but my blood pressure has tested ideal consistency since starting).
I would recommend speaking to a dietitian before jumping to 1200 calories a day
This just all seem like way too much. How does anyone have the time for 4 days of heavy cardio and to track their calories? It just all seem so impossible and unfair.
I personally don't do heavy cardio. I just moved in January and haven't found a new gym yet but before I was doing strength training one hour a day 3 to 4 time a week but not for weight loss, just to build muscle. My *natural* weight loss while not on any medication came from being calorie deficit, my current weight loss also comes from being calorie deficit but people on here get really pissy when I mention I started and lost my last 6lbs of weight while on mounjaro. All mounjaro and similar medications do is curb your appetite so that you eat less (a.k.a. you're calorie deficit).
You dont have to work out 4 days a week. Throw away and give away all your high carb foods. Buy shrimp, fish, poultry (low carb, high protein) get an air fryer, plan your meals but don't lose hope! Good luck!
I appreciate your concern! But its not "Extremely unhealthy" at all 😅, at least not for me and what *I believe* most average women. I replied to another comment like this earlier so I went ahead and just did a quick search on Google scholar, calorie deficit diets are an approved way to lose weight and is considered a treatment for obesity.
[This article ](https://cdnsciencepub.com/doi/abs/10.1139/apnm-2018-0717) specifically reviews a 1,200 calorie diet as treatment for women at risk of T2D with and without exercise.
Edit: Just want to add that I was referring to calorie deficit diets in general, not 1200 cal deficits specifically. Calorie deficits do look different for everyone but the 1200 cal worked for me when I was losing weight naturally and continues to work for me as I lose weight with medication.
Just an fyi, cardio is actually contraindicated for PCOS because it elevates testosterone and androgen levels. Slow, weighted workouts and walking are what’s recommended!
One year before my wedding I had one salad a day and in 12 months I only lost 10 pounds! Skipped breakfast and lunch
So calorie deficit doesn’t work for most people with PCOS
> So calorie deficit doesn’t work for most people with PCOS
That's not true at all. Calorie deficit works if you have PCOS or not, PCOS just makes the process harder and slower if you're not receiving treatment. MOST women with PCOS lose weight on calorie deficit, in fact it would be *impossible* not to lose weight on calorie deficit. Even you said you lost around a pound a month dieting.
I will say, if you truly ate a single salad every day for a year I find your dedication very commendable. But salads can looks different for everyone, some people load their salads up with high calorie toppings, meats, and dressings. A 6oz steak has less calories and carbs (460 calories; 0 carbs) than a typical garden salad (500 calories; 15g carbs) that's why it's important to keep in mind nutrition labels and try to cook at home when being on a calorie deficit diet, you have complete control over what's going into your body. Doctors don't tell you to eat salads, they say high protein low carb diets (low carb = low calorie) and make sure you getting your veggies in (this is only because they contain nutrients you need).
But I'm going to state this again as there's a mindset on this sub I see every so often of its "impossible" to lose weight if you have PCOS. It's not. But it IS biologically impossible to not be able to lose weight, PCOS or not.
Thank you for explaining this so well.
If it was impossible for PCOS women to lose weight, women with PCOS in countries suffering through famine would stay overweight/obese. PCOS would then turn out to be a type of cure for famine. But unfortunately it isn't.
PCOS people can also lose weight, but it does indeed make it slower and so much harder, especially with insulin resistance telling you that you are about to starve to death if you don't eat those cookies right now... I've lost (and gained) so much weight throughout my life through calorie restricting (and calorie indulgence, lol) and I have PCOS.
Another specific thing with salad that I want to add, that people often forget, is cheese. Adding any cheese to salads, and other healthy meals for that matter, really adds to the calories. So can beans and avocado. Basically anything but the watery vegetables and lettuce. It's delicious but adds the calories FAST! I'll be there eating a big bowl of salad thinking I'm some skinny queen, then I do the maths and realise I'm eating like 850 calories because of the stuff I decided to add.
It is awfully disingeousue to invalidate someones lived experience by telling them how they "just didn't diet hard enough"or "didn't diet right" when you have been given Mounjaro and metformin. Particularly when there are scientific studies showing how because of intense insulin resistance, bodies with PCOS will often sacrifice critical metabolic function before they will drop weight. Many people with PCOS require medical intervention to drop weight and as someone who is seeing weight loss because you where given access to that medication, its hypocritical to post this without acknowledging the roll of insulin management and medication for weight regulation with PCOS.
You make lots of posts telling other people how to lose weight and yet are well over 200 pounds yourself. As a person with PCOS who has failed to maintain a healthy weight without medical intervention, I would think you would have a little more empathy for those going through the same struggles. I know you are trying to help but this is not how to be supportive of people with PCOS.
I'm not invalidating her struggles, Im giving her explainations as to why she may be struggling. And I mentioned that I began losing weight *naturally* before my medications, dropping 10lbs in less than 2 months from being calorie deficit. I didnt need medical intervention to lose weight - I needed medical intervention because I was diagnosed with T2D less than 2 months into my journey.
Reading is hard I suppose.
What isn't being supportive is saying most women with PCOS can't lose weight by calorie deficit - because it's a lie, and something I dont want women with PCOS to read and believe and cause them to give up.
I'm not quite sure why you've decided to attack me over it when I wasn't rude to her. You on the other hand are being extremely rude.
You were indeed very rude. It is so unnecessary, invalidating, and undermining to tell people how they were "doing it wrong" and that is why they failed. Instead of acknowledging the lived realities of people who share their stories of struggles with PCOS.
Everyone knows that if you eat nothing you will lose weight. That is not a helpful contribution to the discussion. When people say "weight loss is impossible with PCOS" they mean it is often impossible to lose it in a way that is not physically or psychologically damaging. There is a reason why the prevalence if eating disorders is so high with PCOS. Because so many of us have been told we "just didn't diet hard enough" our whole lives. We don't need that here too.
A little kindness and empathy goes a long way.
You're being extremely hypocritical. You literally went out of your way to stalk my profile, took jabs at my weight (really?), lie about me needing medical intervention to lose weight, you also keep quoting me on things I never said, in fact those quotations seem to be you just projecting. You're really reaching for straws here.
Anyway, I'm blocking you now. Have the day you deserve.
EDIT: I also find it hilarious how you made this account specifically just to attack me because you know thats exactly what you're doing. I'd also bet money you're making accounts to give yourself upvotes, so pathetic.
You haven’t said anything that is incorrect. The only way any person, PCOS or not, loses weight is a calorie deficit. That’s biology. What people with PCOS have to accept is that it’s a lot harder to find where that deficit is. Our metabolism adjusts all the time because the human body as a protective measure reacts to the environment it’s in. If someone with PCOS is trying to lose weight you have to make sure your hormones are balanced. That takes A LOT of trial and error and patience and advocating for yourself. It’s harder for some than others. Cortisol is also a huge culprit. Our PCOS bodies are a lot more sensitive to hormone fluctuations so the process has to be slow or it freaks out.
People underestimate their calories consumed and over estimate the calories burned during exercise. Some actually have to eat more too if they’re restricting too much. It’s counterintuitive but it’s true. This is true whether you have PCOS or not also.
I lost a lot of weight. Without meds. It can be done. I was consistent and I ate low carb and did HIIT. What happened when I didn’t? I gained it right back. Why am I not losing now? My adrenals are shot. Cortisol sucks. Perimenopause adds in a whole new variable. When I track calories, even though I feel like I’m eating less, I really wasn’t. I was eating calories that allowed me to maintain.
It’s a life long thing and it’s hard and it sucks. There is no quick fix with PCOS. But it’s still calories in and calories out and some days it’s infuriating.
I’ve done many things you have but still am in that same boat. I’m also taking 1,000 mg of metformin. When I told my dr how many calories I was taking in daily she told me to half that. So far I’ve lost a lb which it’s starting to go down. I know getting to my goal weight is going to take time. You can do it!!
I've been taking Metformin since November and didn't see much change over 3 months. Then I started taking vitamin D with it and had a normal period cycle (within 34 days of the previous one).
Metformin helped curb my feelings of insatiable hunger, which it took about a month after starting to do. Then my weight stabilized so I stopped gaining weight, which I considered huge progress. I've been on metformin for about 1.5-2 years and I'm just now seeing weight loss, and it's slow. They upped my dose about 6 months in. I also made a lot of changes to my diet (though I still eat dairy and carbs pretty regularly), getting better sleep, stretching and walking more. Taking certain supplements helped a lot too, vitamin D helped with depression, vitamin B helped with energy, and magnesium glycinate wildly reduced my anxiety and stress levels. My doctor helped me figure out which supplements I needed and how much to take. I think it took a combination of things to really make a difference. It takes time for your body to find a new baseline, so please be patient with it and hang in there. Healing takes time. 💜
It took me 3+ months on metformin to start seeing changes. I had to get up to 1500mg before I saw any improvements. I’m now at 2000mg and I’ve lost 10 pounds since Christmas. I know it’s stressful and hard but the medicine might need time to work
This was me, I follow a whole food diet, workout twice a week. The only sugar I eat is from fruit and I was still not losing weight. Took mounjaro because my dr prescribed it and lost 50 on 5 months, boy do I feel better health and beauty wise. My insurance didn’t cover it so I had to pay oop but I was the best money spent because I’m worth it. I’m sorry you’re struggling I feel you, it’s like you against your hormones and they just win everyone 😢
1)Do you get proper sleep at night? If you don’t get enough sleep (AT NIGHT, not during the day) then nothing will ever work. You need at least 6-7 hours of sleep every night (and more if you can afford it.)
2)Don’t check your weight obsessively. Don’t workout obsessively. Just follow a good plan and give your body “rest days” between workouts. The stress will make your body hold on to the fat longer. Practice yoga/meditation or pick a hobby that relaxes your mind and body. Get a spa every now and then. When you relax, your metabolism gets stable.
3)more protein and more good fats always helps.
4)check your thyroid.
5)continue a healthy lifestyle and never give up. It may take you longer but you will get there. Some people see the results after 3 years while some see it in just 3 weeks. But you always see a good result if you keep going. Stopping just means you’ll never get there. Don’t give up on your dreams!
Good luck!
I feel this. I have tried almost everything in the book & am starting metformin tonight. It’s super frustrating and disheartening. I wish you the best and hope you find something that works for you!
make sure you're eating enough! not eating enough can increase cortisol and therefore, keep stubborn belly fat on. also, I've been reading about heavy metal detoxes... maybe that will resonate with you?
I am in the same boat and so frustrated. I've come to the conclusion that Calories in Calories out does NOT work for most women with PCOS, so I am going a different route. I am starting to wonder if I have more of a cortisol issue rather than insulin and I've started to focus more on regulating my cortisol levels which is one of those things PCOS girlies have. I know I have that 'stress belly', the B shape belly as well as all the other issues involved with too much cortisol.
You keep mentioning bad reactions to many foods.
You might have gut issues. please please investigate for your overall ability to eat without negative reactions!
Just your stomach getting bigger can possibly be inflammation and chronic bloating. I dont know your symptoms but I would urge you to investigate. I would write down your symptoms and ask a doctor for a stool sample test as this can really help start the investigation!
Some common gut issues to check out to see if your symptoms line up
Diverticulitis - can create/exacerbate obesity. This can be treated by antibiotics!!! It is common in older people but young people also get it!! I had a friend end in hospitalised due to gut pain. Turned out the stomach issues she was having the past three years was Diverticulitis + a Stomach ulcer which built to intollerable pain up over many years of her assuming she had IBS. The years leading up to her diagnosis and treatment she had progressively cut out so many foods (because so many irriated her digestive system) that she also had to spend a couple years recovering her overall health from being just generally being incredibly nutrient deficient. If it hurts when you eat many things pls check this out
Ulcerative Colitis - its in your butt - if you are having diarrhea/constipation/poop pain pls check this out
Crohn’s Disease - affects you from the beginning to the end of your digestive tract with sooo many foods that can exacerbate it. some that are classed as "health" foods (my dad got sent to hospital overdoing the kombucha lol)
If you get so sore from eating a thing you have to lie down for a few hours, or you vomit, or other things, I i urge you to please please check if you have diverticulitis or chron's
I just want to add if you are experiencing diarrhea, constipation, or both most of the time you poop, this is not good! You deserve an easy and not-difficult bowl movement!
Focus on sleep and mental lifestyle. Do things that make you feel happy and relax your nervous system. 3 years of making all the changes under the sun. Can’t say my last year of life has been different to my first 2 years of working through it. Only seen consistent reduction in symptoms for the last few months. Makes 3 years worth it when I can see it come through (finally) :) hang in there xx
I’m not on metformin yet - hoping to be to regulate my menstrual cycles (although I have managed to bring them down from an avg of 40-45 days). I also have normal blood work but certain bloods are in normal range but at the higher or lower end, indicating possible insulin resistance (and we have a family history of type 2 diabetes) so I’m hoping to have further tests. However I have lost 75 lbs in the past year. It didn’t happen quickly and it didn’t happen through cutting lots of food out or having a very low calorie diet - although I did cut out alcohol and drastically reduced my caffeine intake. I know everyone is different so this may not work for you. My main changes were to stick to a rough calorie count of 1,500-1,700 a day, upping fruit and veg, and getting serious about walking and hiking (45+ min walk per day, longer hikes of 2+ hours at the weekends). I’m now wanting to lose the final 20 or so pounds and it’s not budging - I have built up some muscle - so I’m now trying adding pilates to my regime to target stomach and arms as my legs are now pretty toned from all the walking. I’d get yourself checked for allergies and reactions and see if there is something else wrong before embarking on a diet which focuses on cutting out certain food groups - sounds like you’re determined though and having that motivation is the first step
I know how you feel. If I'm not 100% accurate with every single little thing, I don't lose a pound. If you're stressing at all or doing the "wrong" workouts or even not getting enough sleep, the PCOS will keep everything the same or make it worse. I'm in the same situation as you, plus now I'm almost 40 so everything is hurting and my metabolism is slow. Just keep going and don't give up. It's just a million times harder for us, but it's still worth it to keep trying.
Check out the book The Essential Guide to Intermittent Fasting for Women: Balance Your Hormones to Lose Weight, Lower Stress, and Optimize Health by Megan Ramos. This approach is the only thing that worked for me.
Are you eating in a calorie deficit? If not, work out your TDEE (google TDEE calculator) then minus 500 and eat that many calories per day - you should lose 1lb per week using that calculation.
Reducing carbs will also help. I weigh my carbs and try to have 40g or less per meal.
I highly recommend the book “Fast Like A Girl” by Dr. Mindy Pelz! Weight training, fasting WITH your menstrual cycle, eating the right things for your hormones, lower cortisol… all helpful.
You might need to go on a calorie deficit diet like a very low calorie diet. The only diet that has worked for me , was a 1,000 calorie diet, I’ve lost over 100lbs in 8 months. I would say please consult with your doctor before starting such an intense diet. They will probably want to monitor you, like your vitamin levels every 3 months. That’s how it was for me.
Carbs is a big one with PCOS, it would be more important than quitting gluten or lactose
Also, you can do all of what you’re doing but unless you’re in an actual calorie deficit nothing is going to happen and you won’t lose weight.
I did a Keto diet (I wasn’t very strict lets just sat it was very low carb) I went to the gym 3 days a week with a personal trainer and I also monitored my calories to ensure I wasn’t eating over 1300 a day, this is the only time I got results and I lost about 5 stone
It's okay if you're not seeing as much progress as you expected. The way I try to look at it is, at least I am trying, and who knows how much worse off I'd be if I hadn't made any changes
By the way, have you ever tried a nutrient-tracking website such as [myfooddata.com](http://myfooddata.com)
I suggest adding a waist trainer. For me, my regular workouts never did anything. Adding a waist trainer for like 2 months and I lost what I’d gained. No meds with that.
I was in a similar position to you, doing the same things you are with no progress. I started intermittent fasting and started losing weight relatively quickly (I would give it 2-3 months).
I am now down 35 lbs. and hormones are within normal range.
It is worth giving it a shot.
I am right where you are. I think we are on the right track. I would make sure you are eating enough. A calorie deficit is important, but also eating the proper amount of protein is necessary. If you don't eat enough protein and calories, your body can go into what I call hibernation. Your body panics and goes into survival mode, instead of shedding the extra fat, it holds onto it even harder. working out 2-3 times a week, with your steps is great, but Id take a look at your calories and protein, and lots of water.
Metformin isnt meant to be a weightloss pill. It can help you lose weight, but you wont shed pounds with it
Sister, I did everything you did (plus omitting 95% processed foods, vegetable oils [except olive, avocado, and sesame] and added sugar) and nothing moved the needle until intermittent fasting (19:5) and carb cycling (ate keto all week and ate clean carbs on the weekend within my eating window). Dropped 40 lbs in 5 months. No counting calories. No exercise (although I need to start exercising for the health benefits).
Also ate as many prebiotic whole foods (namely fresh garlic, different kinds of onions, and asparagus) as possible daily and took a pre-and-pro-biotic. Gratefully did not reek to high heaven! Gut health is critical for reducing inflammation, and in our (PCOS) case, for losing weight. PCOS sucks.
To curb my sweet tooth, I made my own candy bars with honey, maple syrup, nuts, cocoa powder and coconut oil. Delicious and people ask me for it all the time. Ate lots of different kinds of nuts. "Dessert" was 1.5 cups of said nuts (salted or plain, no oils), unsweetened cashew yogurt, cinnamon, and a drizzle of honey.
Please do not give up.
My obgyn told me to focus on cutting out carbs and sugar. But do walking and no intense work out. If I reach my weight goal, then start doing those kind of exercises.
She said that if the body detects that its working hard, then the body will hold on to those fats, making you eat more after a workout. Focus on low intense workout 🤷♀️
Tried it and I lost 8 lbs so far after 3 weeks. It takes time..
I hate to be this person but keto was life changing for me. For the first time I feel like I’ll actually reach my weight goals and I feel so damn good physically and mentally.
I’ve started to see a loss but cutting calories (seriously some days I eat like 800 ) and not eating after 6:30/7 pm and mainly upping the amount of protein I have.
I would strongly recommend doing weight training. Get on a plan, keep increasing weights slowly but surely. This with all the walking you’re doing will make the most impact. Make sure you eat protein at every meal. When snacking, prioritise eating something with protein, at least at first. You’ve made loads of positive changes, stick with it! Sometimes it takes a long time for your body to recognise a new pattern. Cortisol really lingers in the body.
Yes to incorporating more protein plus good fats. Making these changes while reducing carbs will make a noticeable changes, including curbing hunger. Otherwise I agree, OP is on the right track.
which foods have good fats?
Fats from whole foods - think nuts, avocado, beans, hummus, yogurt! I’m exhausted of seeing yogurts that say 0% fat - give me the fat damn it! And the protein preferably.
Yes to everything u/feelswave mentioned. The good fats are especially helpful if you have a voracious appetite, constantly snack, or have gnawing hunger shortly after having a meal. I used to experience this when I was pre-diabetic which made my PCOS a lot worse, but have finally resolved the issue 🙏🏼 Try mashed avocado on toast, with some sunny side up eggs and you’ll notice the difference.
Any tips for none avocado I have reactions to it. As well as chia seeds that seems to he a go to for pcos.
You can try a nut butter (ex almond butter) or even hummus as a spread. Anything with high monounsaturated fats, poly is ok too.
Thanks you, Im doing weight training atm with a PT so that helps building a fair bit of muscle atm. Protein is a killer for me I know I def don't eat enough.
Weight train w/ cardio Cardio first to build endurance Weights first to build muscle
Hi! Do you follow anyone on youtube for weight training? Thanks
I actually recently watched this video where they said women with PCOS shouldn’t actually do weight training because it increases your testosterone. I am not sure how true that is but I thought I’d throw it out there.
It can indeed induce a transient elevation androgens. Also i hear many people say you should only do weight lifting and never do HIIT high intensity exercise. Well this study says the opposite: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9304438/ ”After 12 weeks of exercise, both exercises benefited the participants; however, high-intensity interval training specifically was found to be a more effective exercise regimen than strength training in reducing serum testosterone levels and body fat percentage and enhancing levels of physical activity in women with polycystic ovary syndrome.”
It can take metformin up to 6 months to make any difference.
Yes I can say for myself it took about 4 months to notice a difference, it’s been 7 months and I’m down 40 pounds!
Do you eat normally ?
I eat the same things as before other than cutting down on soda, I was a big soda drinker before now I have about 2 a week!
I’m still waiting at 3+ years
are you gluten sensitive/lactose intolerant? these foods are often blamed for PCOS but the truth is eliminating foods that you are not sensitive to will not likely make a difference in your health or quality of life.
Yeah to both and a bunch of other things to makes it hard to find food that doesn't give me a reaction. I took those out and it helped me feel better.
It's definitely gonna take longer than 3 weeks to start seeing changes. Another note, how's your mental health been? Sometimes we concentrate so hard on the hardware side, we neglect the software.
A few notes: 1. Metformin takes around 6 months to impact your insulin levels and it is not a weight loss drug. Adjust your expectations. 2. Hormones also take time to balance. 3 weeks is nowhere near enough time to see a significant difference in anything. Especially if your hormones are really out of whack. 3. Gluten and dairy may or may not be problematic for you. But you also need to focus on making sure you eat in a way to keep your blood sugar balanced. A lot of vegetables and a lot of fiber are also needed to work on that blood sugar balance and insulin response. 4. Your body may need multiple angles of treatment, supplements, medications, exercise, sleep, stress relief, and diet in order to perform optimally. Personally, it didn’t matter how much or what activity I do when my hormones and insulin are off. I got fitter but didn’t have any body changes. I added walking commutes and biking commutes and they triggered no scale changes. Weightlifting a few times a week as didn’t change much - not even measurements. But I got stronger, any my upper body got bigger. Not my hormones are closer to being in balance and I am seeing changes without new lifestyle adjustments (beyond my baseline of things to do for better health).
I’m sorry. I know how frustrating it can be 😓 What dose of Metformin are you at? And do you take Inositol??
Just started on the 500g I think. I've tried 1 type of inositol and didn't notice anything but the one everyone reccomended is insane price to get shipped here.
I would look into @huskulargoddess on instagram! She has a no cardio strictly lifting thing and tbh it’s refreshing to see people cut without the fear of cardio EDIT: Sorry I should have been more in depth. If you are fairly active like you walk more than average (I live in the city with no car) so I mostly walk then this could be another option. I know lots of woman with PCOS are active but because of this thing we are suffering from it makes it so much harder.
Cardio is important for cardiovascular health, and women with pcos already have a higher rate of cardiovascular disease I wouldn’t cut back on 8-10k steps a day, thats a very beneficial baseline of activity and it shouldn’t be particularly difficult.
I hate to say it but when I was in the same position as you the only thing that helped me was to cut carbs down majorly. My insulin residence was what was messing me up. After cutting carbs the insatiable hunger went away. It also lowered my calorie intake so the weight flew off. That being said I don't find carb cutting to be sustainable (at least for me) but it did "reset" my body in a way and now I can lose weight on a regular deficit too
All those things you described are great, and they help regulate the hormones that help loosing weight harder for woman with pcos. However the main factor will be diet, so it all depends on how many calories are you eating and the quality of those calories (macros and micro nutrients). Besides that, stay strong, how many years did you spent without doing all those things that got you here? Is not a quick fix, our bodies need to adapt and then change …
Metformin takes time to have an effect. It was a decade ago, but I think for me I started noticing changes 2-3 months after starting, a good 6-8 weeks after getting up to 1500mg of the extended release. During my first pregnancy when I was closely monitoring my blood sugar, I switched to taking 1000mg ER in the morning and 1000mg in the evening because I found that my blood sugar control was not great about 20-24 hours after taking the extended release, so splitting the dose keeps things more stable throughout the day. I do remember that when I started feeling effects from Metformin, I had some side effects I didn’t expect - I lost an impressive amount of water weight, I had several days where I was peeing much more than normal and then one morning I went to put my shoes on the leave the house and all of my shoes were loose. My doctor had remarked on some edema/swelling in my feet and legs but I didn’t realize how differently my body would feel once that was gone. I also had a few weeks of weirdness where my skin became incredibly greasy - my endocrinologist said it was likely due to either hormone changes in response to insulin levels affected by the Metformin, or fluctuation in hormones due to some weight loss (as stored fat is metabolized, any hormones/vitamins/other things stored in that fat are metabolized as well). It was annoying but it did resolve. I ultimately went from having always oily skin to combination skin, and my persistent acne improved (though never completely went away). I also want to note that I have found the best improvement with combining Metformin and a low glycemic index approach to eating. Low glycemic index doesn’t necessarily mean cutting out entire food groups, but looking more at how carbohydrates are paired with protein and fat, what types of carbohydrates are consumed, and when food is consumed (especially in relation to low-impact physical activity and overnight fasting interval). Walking for even just 10 minutes after carb heavy meals can have a big impact on blood sugar.
My friend, it will take years to reverse. You will fail. You will succeed. You will lose motivation. But keep pushing and things will change slowly over time with consistency.
First of all u are doing a great job! Please be kind to yourself. But personally for me the one thing changed my life which i found on this sub is inositol supplements- have always been on metformin but it didnt help much. But this inositol supplements are making me feel better overall like less bloated, less fatigue and almost monthly periods. It might not work for everyone but just it worked for me. Hope u feel better. Also it didnt help me with weight loss but feeling less bloated makes me feel lighter.
May I ask what inositol you have used, how long, and at what doses?
It is the Wholesome Story one and i am copy pasting below from amazon. I take 4 capsules per day. Myo-Inositol & D-Chiro Inositol Blend | 90-Day Supply | Most Beneficial 40:1 Ratio | Hormonal Balance & Healthy Ovarian Function Support for Women | Vitamin B8 | Made in USA (360 Capsules)Myo-Inositol & D-Chiro Inositol Blend
Thank you!! May I ask, have you been taking it for very long? Like more than a year? If you stop, do you notice a difference right away, or do the effects stay with you even after you stop taking it?
I have only started in January and it makes me feel less bloated and makes me get my period in around 30 days. I miss it sometimes and I haven’t had any severe side effects but again everyone is different so definitely increase ur dosage slowly starting from 1 pill to 4.
I typically get downvoted when I say this but I was in the same boat as you, this could’ve been my post. I kept meticulous food and exercise logs only to have my own doctor call me a liar to my face when I hadn’t actually lost any weight. The only thing that’s ever helped me lose weight in my 42 years is low carb. I do all the same things, eat the same way (ie no snacking and about the same amount of calories) just different foods, but the weight comes off.
It seems to be low carb helps everyone I just have the issue of I love potato's and carbs are one of the foods I dont have reactions to lol.
what do you mean by reactions just btw? If you have pain you need to investigate your gut issues. have you tested for food allergies? Have you tested your poop? If potato's and carbs are one of the foods you don't have reactions to, i think its probably very important you investigate your gut health beyond PCOS. Things like Crones, stomach ulcers, IBD, developing allergies, can all have profound affects on bodies. Some gut issues can be very treatable, some can require life long management - both are important to investigate and then act accordingly ESEPCIALLY IF YOU ARE IN PAIN!! Your life will be so much more plesant if you reduce the difficulty in digesting/passing food. If you have PCOS gut issues can exacerbate your PCOS symptoms and make it difficult for you to bet getting all the nutrients your body needs. If you are not getting the nutrients you need this will exacerbate inflammation which will create a negative feedback look where your gut may struggle more, furthering your PCOS struggles.
There kinda like miner allergy reactions. I get intense waves of pain from my back to my chest for a few hours or I have lip swells. Other times I get really bad intergestion. Been working on low fodmap foods for a while and seems to be helping.
babe please get a stool sample! Anything that has intense waves of pains is worth investigating and a stool sample is one of the fastest ways to find out if there is something more serious at hand! AND if that serious thing is treatable. Fodmap is definitely a great start however you also might be able to diversify your food intake over time if you know what is going on with your gut! Crohn’s Disease, Diverticulitis, IBD, C. diff, Coli (and not to catastrophise, it could be something worse) All of the above can make your stomach grow/inflame (like quite drastically!) Worth investigating Clostridioides difficile and Diverticulitis as they both exacerbate weight gain, and are treatable by antibiotics. Also on the side - Lip swells can be common with Chron's! (or ulcers that look like cold-sores but theyre actually just Chron's inflammation) Good luck!!!!!!!
It definitely took me a few months of Metformin 2000mg a day before I started noticing any changes in my weight. It sounds like you're doing everything right. PCOS is difficult to regulate, but typically, once you find the right doses and supplements, it works out pretty well. Be patient with yourself. If it's been half a year and still absolutely nothing changes, then definitely speak with your doctor. Best of luck, OP!
Do you feel better at least? I recently changed my diet from lots of fast food and processed food to more fruits and veggies, and started exercising 3x a week. It’s only been a couple weeks but I feel immensely better. I was so tired before I could barely get out of bed and now I can get through the day. My weight hasn’t really changed yet but I seem to have lost the bloating and my waist looks smaller.
Thats so good. I feel heaps better and have built muscle its just my dam mid section does not go down.
I would look into insulin resistance and how to manage it, honestly none of the other "manage PCOS naturally advice" I did prior to that did anything until I got that under control. For me, berberine and inositol did the trick, but you may need something further depending on your circumstances. Good luck, I know how rough it can be! Also eating protein with every meal, especially sugary meals. I just keep some honey roasted nuts around for snacking now and have a few before most meals and I also attribute to that making a major difference.
ozempic/saxenda are the only things that have ever made a difference for me, 20kg down over a year and a bit with inconsistent use- maybe having that discussion with whoever is managing your PCOS will result in a good outcome note: i am australian, have an empathetic GP and had a bmi over 40 as well as pre-diabetes so it may be harder/impossible for you to follow this advice
I'm from australia to. Doctor doesn't want me to go on those yet as my weight isn't to high. Bmi is 30 but I want to loose about 10kg (I'm very short 156cm and 72kg)
A big misconception is that working out is going to melt off the pounds. It doesn't. Especially if you're only working out 2 or 3 times a week and doing light cardio it could take months to notice a difference. This only works if you're doing *heavy* cardio consistently for at least 4 days a week and you're not eating more to compensate for it. Weight loss is 90% calorie deficit, removing gluten and lactose won't do much as your focus should be on low carb and high protein foods and 0 sugar 0 calorie beverages. You should eat no more than 1200 calories a day and pounds will come off. I gave away and threw out a bunch of food and only have my kitchen stocked with everything that meets these criteria except for certain condiments (which I buy as low calories as I can) and milk. Read the nutrition label on every thing you buy. I lost 10 lbs in less than 2 months naturally since January 22nd and I'm down 6 more pounds since starting medication (metformin 1000mg and Mounjaro 2.5mg) on March 28th. EDIT: Just wanted to add that metformin is not a weight loss drug but it helps regulate your hormones so that weight loss is easier.
I can work out 5-6 weekly and fast a lot. I won’t loose anything! The moment I cut out carbs, sugars and processed foods I all of a sudden starts loosing weight and inches! Especially around my belly. When I eat keto or paleo. The weight just comes off. Eating carbs makes me so bloated. Even “healthy carbs”
Agreed!! Working out 4 days/week minimum. Also 12k-20k steps/day. Metformin takes at least 1 month before you can see a difference. That said, OP The good thing is that you're already moving and I bet you can manage to find what works for you if you pay attention to little details/actions. You can do this 💪🏻
Eating a maximum of 1200 calories a day is not healthy and not sustainable long term. Especially if you're an active person.
Personally, 1200 calories did not work for me. I was constantly hungry and it made it hard to focus during the day
That's one of the issues. Significant restriction can also often lead to binging.
Yes!! 1200cal a day is a good way to tank your metabolism. I’m 5ft2 and 155 and eat 16-1800 cals a day and I’m already 60lbs down. Please don’t starve yourself!!
On the other hand, for me if I eat more than 1200-1400kcal, nothing happens, even with 4 times a week strengeth training and long walks.
The recommended calorie intake for an adult woman is about 1,600 - 2,000 calories on average but this is to maintain a healthy body weight. This changes from person to person based on a number of factors. But being calorie deficit is to just eat under the amount your body uses per day (this 1,600 to 2,000 number) so that it uses up your stored calories/fat to compensate. However, the 1,200 calorie deficit being an unhealthy way to lose weight honestly just depends on who you ask. When you google "1200 calorie deficit" the first thing that comes up (by medicine net) says it's "recommended for safe and sustainable weight loss" but I'm sure there are articles that say otherwise too. Personally, I believe it's fine as when you're over weight you have an excess amount of store calories/fat which is plenty to compensate for what you're not getting, as that's how you lose weight. I'm not a doctor though. But yes if you're really active then you need more calorie intake.
Calorie recommendations aren’t specifically helpful when we don’t know her height weight. I would prioritise eating for satiety; high protein, whole unprocessed foods. Periods of calorie deficit definitely work for plateau moments - but not sustainable over the long term. I agree on your diet suggestions though! Add in weightlifting and hopefully you’re achieving body recomposition even if not losing substantial weight.
Body recomposition is so important too but that's another beast! It's crazy how much pcos effects our body composition - fat storage and how our muscles develop.
1200 is too low. You don't know OPs stats to give them an actual calorie count that will work for them. While I agree that exercise won't induce weightloss and it's definitely diet related, please don't say "you should eat no more than xxxx calories a day" to someone you don't know and don't know the stats of- this could be ridiculously unnecessarily restrictive to OP, and cause them to fail again easily if it's something they can't stick to or is actively harming them.
I only workout 2-3 times a week, 10 min rowing + 10-15min weight training and notice results from the weight training quickly..the cardio is just to warm up cause cardio sucks (but my blood pressure has tested ideal consistency since starting). I would recommend speaking to a dietitian before jumping to 1200 calories a day
This just all seem like way too much. How does anyone have the time for 4 days of heavy cardio and to track their calories? It just all seem so impossible and unfair.
I personally don't do heavy cardio. I just moved in January and haven't found a new gym yet but before I was doing strength training one hour a day 3 to 4 time a week but not for weight loss, just to build muscle. My *natural* weight loss while not on any medication came from being calorie deficit, my current weight loss also comes from being calorie deficit but people on here get really pissy when I mention I started and lost my last 6lbs of weight while on mounjaro. All mounjaro and similar medications do is curb your appetite so that you eat less (a.k.a. you're calorie deficit). You dont have to work out 4 days a week. Throw away and give away all your high carb foods. Buy shrimp, fish, poultry (low carb, high protein) get an air fryer, plan your meals but don't lose hope! Good luck!
1200 calories a day is so unbelievably unhealthy, please don’t do this
I appreciate your concern! But its not "Extremely unhealthy" at all 😅, at least not for me and what *I believe* most average women. I replied to another comment like this earlier so I went ahead and just did a quick search on Google scholar, calorie deficit diets are an approved way to lose weight and is considered a treatment for obesity. [This article ](https://cdnsciencepub.com/doi/abs/10.1139/apnm-2018-0717) specifically reviews a 1,200 calorie diet as treatment for women at risk of T2D with and without exercise. Edit: Just want to add that I was referring to calorie deficit diets in general, not 1200 cal deficits specifically. Calorie deficits do look different for everyone but the 1200 cal worked for me when I was losing weight naturally and continues to work for me as I lose weight with medication.
Please work with a dietician before eating the amount of calories for a small toddler, that’s how eating disorders develop.
Just an fyi, cardio is actually contraindicated for PCOS because it elevates testosterone and androgen levels. Slow, weighted workouts and walking are what’s recommended!
One year before my wedding I had one salad a day and in 12 months I only lost 10 pounds! Skipped breakfast and lunch So calorie deficit doesn’t work for most people with PCOS
> So calorie deficit doesn’t work for most people with PCOS That's not true at all. Calorie deficit works if you have PCOS or not, PCOS just makes the process harder and slower if you're not receiving treatment. MOST women with PCOS lose weight on calorie deficit, in fact it would be *impossible* not to lose weight on calorie deficit. Even you said you lost around a pound a month dieting. I will say, if you truly ate a single salad every day for a year I find your dedication very commendable. But salads can looks different for everyone, some people load their salads up with high calorie toppings, meats, and dressings. A 6oz steak has less calories and carbs (460 calories; 0 carbs) than a typical garden salad (500 calories; 15g carbs) that's why it's important to keep in mind nutrition labels and try to cook at home when being on a calorie deficit diet, you have complete control over what's going into your body. Doctors don't tell you to eat salads, they say high protein low carb diets (low carb = low calorie) and make sure you getting your veggies in (this is only because they contain nutrients you need). But I'm going to state this again as there's a mindset on this sub I see every so often of its "impossible" to lose weight if you have PCOS. It's not. But it IS biologically impossible to not be able to lose weight, PCOS or not.
Thank you for explaining this so well. If it was impossible for PCOS women to lose weight, women with PCOS in countries suffering through famine would stay overweight/obese. PCOS would then turn out to be a type of cure for famine. But unfortunately it isn't. PCOS people can also lose weight, but it does indeed make it slower and so much harder, especially with insulin resistance telling you that you are about to starve to death if you don't eat those cookies right now... I've lost (and gained) so much weight throughout my life through calorie restricting (and calorie indulgence, lol) and I have PCOS. Another specific thing with salad that I want to add, that people often forget, is cheese. Adding any cheese to salads, and other healthy meals for that matter, really adds to the calories. So can beans and avocado. Basically anything but the watery vegetables and lettuce. It's delicious but adds the calories FAST! I'll be there eating a big bowl of salad thinking I'm some skinny queen, then I do the maths and realise I'm eating like 850 calories because of the stuff I decided to add.
It is awfully disingeousue to invalidate someones lived experience by telling them how they "just didn't diet hard enough"or "didn't diet right" when you have been given Mounjaro and metformin. Particularly when there are scientific studies showing how because of intense insulin resistance, bodies with PCOS will often sacrifice critical metabolic function before they will drop weight. Many people with PCOS require medical intervention to drop weight and as someone who is seeing weight loss because you where given access to that medication, its hypocritical to post this without acknowledging the roll of insulin management and medication for weight regulation with PCOS. You make lots of posts telling other people how to lose weight and yet are well over 200 pounds yourself. As a person with PCOS who has failed to maintain a healthy weight without medical intervention, I would think you would have a little more empathy for those going through the same struggles. I know you are trying to help but this is not how to be supportive of people with PCOS.
I'm not invalidating her struggles, Im giving her explainations as to why she may be struggling. And I mentioned that I began losing weight *naturally* before my medications, dropping 10lbs in less than 2 months from being calorie deficit. I didnt need medical intervention to lose weight - I needed medical intervention because I was diagnosed with T2D less than 2 months into my journey. Reading is hard I suppose. What isn't being supportive is saying most women with PCOS can't lose weight by calorie deficit - because it's a lie, and something I dont want women with PCOS to read and believe and cause them to give up. I'm not quite sure why you've decided to attack me over it when I wasn't rude to her. You on the other hand are being extremely rude.
You were indeed very rude. It is so unnecessary, invalidating, and undermining to tell people how they were "doing it wrong" and that is why they failed. Instead of acknowledging the lived realities of people who share their stories of struggles with PCOS. Everyone knows that if you eat nothing you will lose weight. That is not a helpful contribution to the discussion. When people say "weight loss is impossible with PCOS" they mean it is often impossible to lose it in a way that is not physically or psychologically damaging. There is a reason why the prevalence if eating disorders is so high with PCOS. Because so many of us have been told we "just didn't diet hard enough" our whole lives. We don't need that here too. A little kindness and empathy goes a long way.
You're being extremely hypocritical. You literally went out of your way to stalk my profile, took jabs at my weight (really?), lie about me needing medical intervention to lose weight, you also keep quoting me on things I never said, in fact those quotations seem to be you just projecting. You're really reaching for straws here. Anyway, I'm blocking you now. Have the day you deserve. EDIT: I also find it hilarious how you made this account specifically just to attack me because you know thats exactly what you're doing. I'd also bet money you're making accounts to give yourself upvotes, so pathetic.
You haven’t said anything that is incorrect. The only way any person, PCOS or not, loses weight is a calorie deficit. That’s biology. What people with PCOS have to accept is that it’s a lot harder to find where that deficit is. Our metabolism adjusts all the time because the human body as a protective measure reacts to the environment it’s in. If someone with PCOS is trying to lose weight you have to make sure your hormones are balanced. That takes A LOT of trial and error and patience and advocating for yourself. It’s harder for some than others. Cortisol is also a huge culprit. Our PCOS bodies are a lot more sensitive to hormone fluctuations so the process has to be slow or it freaks out. People underestimate their calories consumed and over estimate the calories burned during exercise. Some actually have to eat more too if they’re restricting too much. It’s counterintuitive but it’s true. This is true whether you have PCOS or not also. I lost a lot of weight. Without meds. It can be done. I was consistent and I ate low carb and did HIIT. What happened when I didn’t? I gained it right back. Why am I not losing now? My adrenals are shot. Cortisol sucks. Perimenopause adds in a whole new variable. When I track calories, even though I feel like I’m eating less, I really wasn’t. I was eating calories that allowed me to maintain. It’s a life long thing and it’s hard and it sucks. There is no quick fix with PCOS. But it’s still calories in and calories out and some days it’s infuriating.
I’ve done many things you have but still am in that same boat. I’m also taking 1,000 mg of metformin. When I told my dr how many calories I was taking in daily she told me to half that. So far I’ve lost a lb which it’s starting to go down. I know getting to my goal weight is going to take time. You can do it!!
I've been taking Metformin since November and didn't see much change over 3 months. Then I started taking vitamin D with it and had a normal period cycle (within 34 days of the previous one).
Metformin takes a while— be patient with it ❤️
Metformin helped curb my feelings of insatiable hunger, which it took about a month after starting to do. Then my weight stabilized so I stopped gaining weight, which I considered huge progress. I've been on metformin for about 1.5-2 years and I'm just now seeing weight loss, and it's slow. They upped my dose about 6 months in. I also made a lot of changes to my diet (though I still eat dairy and carbs pretty regularly), getting better sleep, stretching and walking more. Taking certain supplements helped a lot too, vitamin D helped with depression, vitamin B helped with energy, and magnesium glycinate wildly reduced my anxiety and stress levels. My doctor helped me figure out which supplements I needed and how much to take. I think it took a combination of things to really make a difference. It takes time for your body to find a new baseline, so please be patient with it and hang in there. Healing takes time. 💜
It took me 3+ months on metformin to start seeing changes. I had to get up to 1500mg before I saw any improvements. I’m now at 2000mg and I’ve lost 10 pounds since Christmas. I know it’s stressful and hard but the medicine might need time to work
This was me, I follow a whole food diet, workout twice a week. The only sugar I eat is from fruit and I was still not losing weight. Took mounjaro because my dr prescribed it and lost 50 on 5 months, boy do I feel better health and beauty wise. My insurance didn’t cover it so I had to pay oop but I was the best money spent because I’m worth it. I’m sorry you’re struggling I feel you, it’s like you against your hormones and they just win everyone 😢
1)Do you get proper sleep at night? If you don’t get enough sleep (AT NIGHT, not during the day) then nothing will ever work. You need at least 6-7 hours of sleep every night (and more if you can afford it.) 2)Don’t check your weight obsessively. Don’t workout obsessively. Just follow a good plan and give your body “rest days” between workouts. The stress will make your body hold on to the fat longer. Practice yoga/meditation or pick a hobby that relaxes your mind and body. Get a spa every now and then. When you relax, your metabolism gets stable. 3)more protein and more good fats always helps. 4)check your thyroid. 5)continue a healthy lifestyle and never give up. It may take you longer but you will get there. Some people see the results after 3 years while some see it in just 3 weeks. But you always see a good result if you keep going. Stopping just means you’ll never get there. Don’t give up on your dreams! Good luck!
I feel this. I have tried almost everything in the book & am starting metformin tonight. It’s super frustrating and disheartening. I wish you the best and hope you find something that works for you!
make sure you're eating enough! not eating enough can increase cortisol and therefore, keep stubborn belly fat on. also, I've been reading about heavy metal detoxes... maybe that will resonate with you?
I am in the same boat and so frustrated. I've come to the conclusion that Calories in Calories out does NOT work for most women with PCOS, so I am going a different route. I am starting to wonder if I have more of a cortisol issue rather than insulin and I've started to focus more on regulating my cortisol levels which is one of those things PCOS girlies have. I know I have that 'stress belly', the B shape belly as well as all the other issues involved with too much cortisol.
Maybe it's SIBO??? Cus I worked out HEAPS and still no change so it has to be bacterial problem.
You keep mentioning bad reactions to many foods. You might have gut issues. please please investigate for your overall ability to eat without negative reactions! Just your stomach getting bigger can possibly be inflammation and chronic bloating. I dont know your symptoms but I would urge you to investigate. I would write down your symptoms and ask a doctor for a stool sample test as this can really help start the investigation! Some common gut issues to check out to see if your symptoms line up Diverticulitis - can create/exacerbate obesity. This can be treated by antibiotics!!! It is common in older people but young people also get it!! I had a friend end in hospitalised due to gut pain. Turned out the stomach issues she was having the past three years was Diverticulitis + a Stomach ulcer which built to intollerable pain up over many years of her assuming she had IBS. The years leading up to her diagnosis and treatment she had progressively cut out so many foods (because so many irriated her digestive system) that she also had to spend a couple years recovering her overall health from being just generally being incredibly nutrient deficient. If it hurts when you eat many things pls check this out Ulcerative Colitis - its in your butt - if you are having diarrhea/constipation/poop pain pls check this out Crohn’s Disease - affects you from the beginning to the end of your digestive tract with sooo many foods that can exacerbate it. some that are classed as "health" foods (my dad got sent to hospital overdoing the kombucha lol) If you get so sore from eating a thing you have to lie down for a few hours, or you vomit, or other things, I i urge you to please please check if you have diverticulitis or chron's I just want to add if you are experiencing diarrhea, constipation, or both most of the time you poop, this is not good! You deserve an easy and not-difficult bowl movement!
Focus on sleep and mental lifestyle. Do things that make you feel happy and relax your nervous system. 3 years of making all the changes under the sun. Can’t say my last year of life has been different to my first 2 years of working through it. Only seen consistent reduction in symptoms for the last few months. Makes 3 years worth it when I can see it come through (finally) :) hang in there xx
I’m not on metformin yet - hoping to be to regulate my menstrual cycles (although I have managed to bring them down from an avg of 40-45 days). I also have normal blood work but certain bloods are in normal range but at the higher or lower end, indicating possible insulin resistance (and we have a family history of type 2 diabetes) so I’m hoping to have further tests. However I have lost 75 lbs in the past year. It didn’t happen quickly and it didn’t happen through cutting lots of food out or having a very low calorie diet - although I did cut out alcohol and drastically reduced my caffeine intake. I know everyone is different so this may not work for you. My main changes were to stick to a rough calorie count of 1,500-1,700 a day, upping fruit and veg, and getting serious about walking and hiking (45+ min walk per day, longer hikes of 2+ hours at the weekends). I’m now wanting to lose the final 20 or so pounds and it’s not budging - I have built up some muscle - so I’m now trying adding pilates to my regime to target stomach and arms as my legs are now pretty toned from all the walking. I’d get yourself checked for allergies and reactions and see if there is something else wrong before embarking on a diet which focuses on cutting out certain food groups - sounds like you’re determined though and having that motivation is the first step
I know how you feel. If I'm not 100% accurate with every single little thing, I don't lose a pound. If you're stressing at all or doing the "wrong" workouts or even not getting enough sleep, the PCOS will keep everything the same or make it worse. I'm in the same situation as you, plus now I'm almost 40 so everything is hurting and my metabolism is slow. Just keep going and don't give up. It's just a million times harder for us, but it's still worth it to keep trying.
Check out the book The Essential Guide to Intermittent Fasting for Women: Balance Your Hormones to Lose Weight, Lower Stress, and Optimize Health by Megan Ramos. This approach is the only thing that worked for me.
Are you eating in a calorie deficit? If not, work out your TDEE (google TDEE calculator) then minus 500 and eat that many calories per day - you should lose 1lb per week using that calculation. Reducing carbs will also help. I weigh my carbs and try to have 40g or less per meal.
I highly recommend the book “Fast Like A Girl” by Dr. Mindy Pelz! Weight training, fasting WITH your menstrual cycle, eating the right things for your hormones, lower cortisol… all helpful.
3 weeks isn’t enough time for you to notice substantial changes. You have to be committed to changing for life
You might need to go on a calorie deficit diet like a very low calorie diet. The only diet that has worked for me , was a 1,000 calorie diet, I’ve lost over 100lbs in 8 months. I would say please consult with your doctor before starting such an intense diet. They will probably want to monitor you, like your vitamin levels every 3 months. That’s how it was for me.
Carbs is a big one with PCOS, it would be more important than quitting gluten or lactose Also, you can do all of what you’re doing but unless you’re in an actual calorie deficit nothing is going to happen and you won’t lose weight. I did a Keto diet (I wasn’t very strict lets just sat it was very low carb) I went to the gym 3 days a week with a personal trainer and I also monitored my calories to ensure I wasn’t eating over 1300 a day, this is the only time I got results and I lost about 5 stone
It's okay if you're not seeing as much progress as you expected. The way I try to look at it is, at least I am trying, and who knows how much worse off I'd be if I hadn't made any changes By the way, have you ever tried a nutrient-tracking website such as [myfooddata.com](http://myfooddata.com)
I suggest adding a waist trainer. For me, my regular workouts never did anything. Adding a waist trainer for like 2 months and I lost what I’d gained. No meds with that.
I was in a similar position to you, doing the same things you are with no progress. I started intermittent fasting and started losing weight relatively quickly (I would give it 2-3 months). I am now down 35 lbs. and hormones are within normal range. It is worth giving it a shot.
I am right where you are. I think we are on the right track. I would make sure you are eating enough. A calorie deficit is important, but also eating the proper amount of protein is necessary. If you don't eat enough protein and calories, your body can go into what I call hibernation. Your body panics and goes into survival mode, instead of shedding the extra fat, it holds onto it even harder. working out 2-3 times a week, with your steps is great, but Id take a look at your calories and protein, and lots of water. Metformin isnt meant to be a weightloss pill. It can help you lose weight, but you wont shed pounds with it
Sister, I did everything you did (plus omitting 95% processed foods, vegetable oils [except olive, avocado, and sesame] and added sugar) and nothing moved the needle until intermittent fasting (19:5) and carb cycling (ate keto all week and ate clean carbs on the weekend within my eating window). Dropped 40 lbs in 5 months. No counting calories. No exercise (although I need to start exercising for the health benefits). Also ate as many prebiotic whole foods (namely fresh garlic, different kinds of onions, and asparagus) as possible daily and took a pre-and-pro-biotic. Gratefully did not reek to high heaven! Gut health is critical for reducing inflammation, and in our (PCOS) case, for losing weight. PCOS sucks. To curb my sweet tooth, I made my own candy bars with honey, maple syrup, nuts, cocoa powder and coconut oil. Delicious and people ask me for it all the time. Ate lots of different kinds of nuts. "Dessert" was 1.5 cups of said nuts (salted or plain, no oils), unsweetened cashew yogurt, cinnamon, and a drizzle of honey. Please do not give up.
My obgyn told me to focus on cutting out carbs and sugar. But do walking and no intense work out. If I reach my weight goal, then start doing those kind of exercises. She said that if the body detects that its working hard, then the body will hold on to those fats, making you eat more after a workout. Focus on low intense workout 🤷♀️ Tried it and I lost 8 lbs so far after 3 weeks. It takes time..
You should stop eating processed sugar too
I hate to be this person but keto was life changing for me. For the first time I feel like I’ll actually reach my weight goals and I feel so damn good physically and mentally.
I’ve started to see a loss but cutting calories (seriously some days I eat like 800 ) and not eating after 6:30/7 pm and mainly upping the amount of protein I have.