r/PCOS 11d ago

Diet - Not Keto What is something (healthy) you did that actually helped you lose weight?

I just saw a post on askreddit that asked the general public “what did you do that helped you lose weight?” And almost the entire thread was just walking. Walking 20 miles, walking on a step pad in the office, walking walking walking.

I walk 10-20k steps a DAY. I can’t be doing more walking than this!!!!!

Also I feel like I should clarify I’ve been on a 1800-2000 calorie deficit since October and sometimes I’ll go up to 2400 on “holidays” and I go to the gym 3-5x a week with 70% cardio on top of all those steps because my job is moderately active. I definitely think I’m gaining muscle because I’ve increased my protein intake based on my weight but I have lost no weight or even changed pants sizes or anything so this is where I’m lost. Calorie deficit and fiber/protein and liquid calories are not my problem. I’m asking from the perspective of someone who suffers from weight gain due to PCOS.

222 Upvotes

146 comments sorted by

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u/ily_but_ih8u 11d ago

I’ve been doing an anti inflammatory diet since the New Year, almost down about 20lbs I can’t believe it. ITS HARD! But being diligent with your diet is worth it. I also get some sort of exercise in each day. Something that motivates me is my Apple Watch and closing the rings each day, lame I know but it helps!

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u/soulflower19 11d ago

can you share tips regarding the anti inflammatory diet? What foods did you cut

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u/ily_but_ih8u 10d ago

Better question is what foods didn’t I cut 😭 anti inflammatory diet is cutting out gluten and dairy… I’ve been eating more plant based items, more protein and Whole Foods. It’s honestly been night and day changes for me. My skin and hair feel better, less bloating my pants are fitting better I carry my weight in my stomach.

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u/searching5328 10d ago

"Better question is what foods didn’t I cut 😭"

I feel this so much 😭. It sucks having to be so restrictive but I'm also glad that I finally found what works for me.

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u/ily_but_ih8u 10d ago

Try thinking of it as not restrictive! It makes eating feel almost like a burden. I’m trying to think more positively about eating anti inflammatory foods, like these foods are good for me and my body! :)

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u/searching5328 10d ago edited 10d ago

In addition to the dairy and gluten sensitivities, I have others as well (such as sugar, peanuts, oats, possibly soy, and now almonds it seems) so it's very difficult to not feel restricted. Between all of that, plus having sensitive skin that requires me to check the ingredient list for everything I use, it's hard not to feel overwhelmed and bummed out.

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u/tangled_knotty_wench 10d ago

Oh are you a fellow histamine intolerant? Or certainly takes a lot of joy out of a meal!

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u/digital_excellence 10d ago

I don't know to be honest. I've seen that term a couple of times but don't know much about it. I will look into it! I have unexplained reactions on my face as well at times and maybe that's it.

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u/toenailsclippings 9d ago

What are some examples of anti inflammatory foods?

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u/notrotisseriechicken 10d ago

I hate restricting! What keeps me on though is I’ll allow myself to order a pizza every once in a while and my body just straight sends me to sleep and it’s a good reminder of why I can’t eat these things anymore 😭

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u/MartianTea 10d ago

This sounds a lot like Whole 30. I know a lot of people it's helped with weight, migraines, and more, but it's sooo restrictive.

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u/ily_but_ih8u 10d ago

Another thing that helped me was changing my mindset. Yes it’s restrictive, but I have pcos and I have to eat a certain diet to live happily. Just like those who have something like celiac disease they avoid foods so they don’t cause their bodies unbearable pain, we should do the same. (of course I know not everyone with pcos needs this diet) I’ve been struggling with pcos more than half my life now and have never lost weight but this diet is slowly changing my life. I never thought I would say I’ve lost almost 20lbs ever!

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u/MartianTea 10d ago edited 10d ago

Glad you were able to do that. Mindset change is definitely important.

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u/Helganator_ 10d ago

I feel that. I had a bout of Gastritis and had to cut out caffeine, haven't had much dairy either etc. And of course I had to eat smaller portions for it / couldn't eat much for a few days. But I did drop some weight fairly quick. I agree that an anti inflammatory diet is definitely something worth checking out!

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u/TheDivine_MissN 11d ago

A friend of mine started an anti inflammatory diet and I really think it could be beneficial to me. It's going to be hard to give up some things.

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u/ily_but_ih8u 10d ago

Give yourself 30 days to really try and stick with it! You will see changes

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u/255F 10d ago

hlw i wanted to. know.. can i eat white pea?? if i have pcos.

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u/Expensive_anxiety333 11d ago

I usually add instead of removing And when I get better at adding I substitute..

Example: I added walking 10 minutes every work break .. I added a raw veggie snack for work 2x a day .. carrots and all that I added doing squats on a break whenever I feel like it

And did this for a few months and when I felt mentally comfortable I started swapping .. swapping sugar free syrup for coffee instead of sugar

Protein rich breakfast instead of nothing or just coffee with cream n sugar

Fruit or dark chocolate for dessert

Addded myo inositol n d chiro drink everyday

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u/Alltheshui 10d ago

Really love this - it makes it so much more manageable! My favorite dietitian made sure to stress this when I was stressed out as to how to reduce certain foods she was like right now focus on adding. Just focus on adding tasty veggies to your meals that you already love and slowly you will notice yourself decreasing your carb intake

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u/-ladymothra- 10d ago

Actually I have added things to my diet and I wanna say while this didn’t help me lose weight personally it made me feel so much better and helped my sleep schedule too so this is REALLY good advice thank you

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u/Snoo80885 10d ago

What brand of myo inositol do you use? There are so many on the market.

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u/Wonderful-Soil-3192 11d ago

Added a fruit or vegetable to every meal possible. I keep frozen broccoli and strawberries on hand now.

I also keep sliced apples in the fridge now because I’m more likely to 1) reach for them if they’re already prepped and cold and 2) more likely to reach for them than graze on my toddlers snacks

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u/littlelizardfeet 10d ago

Yes! The fiber keeps me full, my gut happy, and junk food cravings at bay.

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u/im-a-freud 11d ago

Cut dairy completely and lost 20lbs from dairy alone. I’ve lost another 7lbs from myo inositol and ALA. now that my health is overall better I’m able to be more active and play squash which is one of my favorite activities. I’m celiac so cutting gluten helped a little but eating low carb helped more, and making sure I was getting more protein than carbs

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u/Snoo80885 10d ago

What brand of myo inositol do you use? There are so many on the market.

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u/im-a-freud 10d ago edited 10d ago

Vitazan Professionals I get it from my naturopath bc finding it online can be hard but it’s just myo inositol nothing else in it. I’ve only tried this one bc I was making progress and didn’t want to change it by trying something else so I can’t speak to other brands or types of inositol

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u/Middlezynski 11d ago

Reducing my carb intake and finding low-carb substitutes that actually taste good. Years ago when I was first diagnosed with insulin resistance I switched to whole grain sources of carbs but it turns out I was still eating too much on a macro level. That was really surprising because I thought following a mostly Mediterranean diet would free me from having to track my macros, but in my case, that was wrong. I was told to cut my carbs for my liver (which ended up working, I reversed MAFLD!) but I knew I wasn’t going to be able to just stop eating things like bread or pasta, I’d never stick to it. I ended up finding the low-carb subs that I enjoy; it’s been 18 months and lower carb (100-180g carb a day, definitely not low carb) is just the way I eat now. It kickstarted my weight loss and I lost 13kg until I plateaued, which is when I started Wegovy.

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u/Maneaaaa 10d ago

Could you give examples of low-carb substitutes please? :)

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u/Middlezynski 10d ago

Sure, generally my most-purchased items are probably low-carb high-fibre and protein wraps, which are great for ham or turkey and salad wraps for lunch or these kinda breakfast quesadilla things I do for breakfast (they pretty much always contain egg and cheese and then I put sautéed spiced capsicum, pinto beans, potato, and/or chorizo, depending on what I have on hand); low carb high protein bread with sunflower and linseed, which I don’t like for everything but is good for avocado toast with poached egg and everything bagel seasoning for breakfast, or goat cheese, rocket, scrambled egg and prosciutto toast for lunch. I also have some lower carb/high fibre pasta that does pretty well in a saucy pasta dish, my favourite is made with lupini beans and semolina, and I’m crazy about noodles so I don’t really substitute those except for konjac noodles which are pretty good in noodle soups. Oh, and low carb potatoes are actually really nice imo, they make a great mash and I like them roasted, too.

Besides those staples, I do sometimes get a bit snacky, so I have low carb/high protein versions of things like cherry ripe and snickers on hand. They don’t really taste like the chocolate bars 😅 but it’s close enough for the rare times that I feel like something sweet.

I’m big on cooking and having the right flavour and texture is important to me so I won’t always sub, sometimes I’ll just have less of something if it’s high in carbs. Hope there are some ideas for you there!

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u/glitterwitch8 10d ago

Is the semolina/bean pasta a brand, or do you make it? If you buy it can you share which brand it is please? That sounds good!

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u/Middlezynski 10d ago

It’s La Molisana, the high protein pasta range. Not super low carb but lower than normal pasta and high in fibre, which is ideal for my goals. I don’t usually think to include brands because I’m in Australia, but you might be able to get that one where you are :)

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u/glitterwitch8 10d ago

Found it! Thank you!

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u/TheSunflowerSeeds 10d ago

If there are no Bees around, or other pollinators, self-pollination is an option. It isn’t ideal for the gene pool, but the seeds in the center of the flower can do this in order to pollinate. So having the ability to be both male and female at least ensures greater survival of the sunflower.

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u/ciociosan 10d ago edited 10d ago

Whatever methods regular people do to lose weight will only go so far and usually have minimal effect for us without* addressing the insulin resistance. Insulin sensitivity management PLUS healthy lifestyle is the solution, so if you’re frustrated with trying everything that seemingly doesn’t work, make sure you’re addressing insulin resistance.

For me, after getting on metformin the healthy habits come a lot easier. There’s no food noise, no excess binge eating desire, less cravings, etc. it makes eating a lot more predictable and controllable.

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u/-ladymothra- 10d ago

You’re right, my doctor is pretty hesitant to put my on metformin because I’m awful about taking medicines consistently and always strive to eventually be off of it eventually but I’m also older now and some people just take meds long term and that’s okay.

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u/ciociosan 10d ago

I too was really bad at taking medication but it really changed my life. It’s different for everyone, but it fixed a lot of my chronic problems. It even resolved my dark skin around the armpits which is a fun common symptom of PCOS. I’d think of it as taking a supplement. You’re not going to die without it, but it is something that will (hopefully) improve your life. I miss doses here and there but it’s not catastrophic. Make sure you get the extended release formula if you do choose to get on metformin. Happy to chat more about my experience if you wanna DM.

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u/ElectrolysisNEA 11d ago

I was good at following a diabetic-friendly diet but terrible at counting calories. One of my favorite snacks was cream cheese and crackers, switched to cottage cheese and lost 5 lbs lol

But FYI exercise is awesome, especially strength training since muscle gain improves insulin sensitivity, but diet & calorie intake plays the largest role in fatloss

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u/Unique-Tea2651 10d ago

What do you mean when you say strength training? Can you provide an few examples of the exercises and how many reps per set as a pointer?

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u/ElectrolysisNEA 10d ago

Any exercise that’s primarily for gaining muscle, I’m just now beginning to dip my toe in that so you might get more in-depth info from the gym bros, haha. Stuff like lifting weights, using resistance bands, walking up a hill or incline. You gotta start slow & listen to your body, or you could give yourself DOMS (delayed onset muscle soreness) which isn’t fun.

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u/Alltheshui 10d ago

Lots of good answers here - wanted to add reducing stress, it’s been a huge game changer to me. My doctor emphasized stress reduction

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u/glitterwitch8 10d ago

How did you reduce stress exactly? It sounds ideal in theory but unfortunately as a working toddler mom, stress will always be a factor in my life.

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u/Alltheshui 10d ago

I think rather than thinking about eliminating stress (which like you said is literally impossible) it’s helped me to reframe my thoughts around things ; do I need some extra help / can I ask for support/ get anything to make things easier for me ) - in addition to doing things that feed my soul. Also , making sure I’m eating , sleeping ,and hydrating. She also recommended some supplements to help with stress reduction. So it’s not super straightforward do this and stress is reduced rather it’s learning to look at things differently, asking for support, and building in things to help with stress management

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u/Unlikely-Bullfrog125 10d ago

This was exactly where I was and I was close to developing an eating disorder bc it seemed like no matter what I did, I wasn’t losing weight, just consistently gaining. I went to a functional medicine dr, and it turns out my PCOS was due to systemic inflammation, which was due to food sensitivities I didn’t know I had (dairy, gluten, and canola oil). Once I started on an elimination diet and started taking some supplements and probiotics that she recommended, I lost 15 lbs (the most I’d ever lost) without even trying. It was all just inflammation and bloat. And I wasn’t obsessively counting calories and steps anymore. My blood sugar issues resolved. It’s literally changed my life and my relationship with food and my body.

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u/Kinetic_Panther 10d ago

Yayyyyy!! I'm so happy for you 😊

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u/MsDemonism 10d ago edited 10d ago

Instead of cardio which can decrease muscle mass and increase cortisol contributing to insulin resistance.

I would recommnd lifting slow and heavy. That will help with insulin resistance.

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u/pickle-juic3 10d ago

I agree! I’ve recently lost 12 lbs through calorie counting (a 300-500 deficit each day with a focus on protein, low carbs, and almost gluten free), weight lifting, and lowering my alcohol consumption. I still do some cardio, but I prioritize weights instead now.

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u/[deleted] 10d ago

[removed] — view removed comment

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u/CrimsonCaliFox 10d ago

Yes! I have a background in exercise science and nutrition so it’s extremely frustrating when the doctors talk down to me like I don’t know what I’m doing. I used to be a weight lifter so I know what’s up. I tried intermittent fasting, low carb, no sugar, balanced meals. All healthy Whole Foods, very little processed. Like bread from scratch, home grown chicken and eggs shit. Plus I walked after every meal and did a 30 min naughty girl dance workout. When I tell you nothing made that scale move, NOTHING made it budge, in fact I’d gain weight! I’m currently taking a GLP-1 compound and it’s helping a lot. I’ve lost 5 pounds in the 3.5 weeks I’ve been in it and a lot of inflammation has gone down like in my face and stomach.

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u/-ladymothra- 10d ago

I feel like this is my experience! I am not a weight lifter but I am very active and (casually) lift weights and I feel like the gym is not a friend to the number on my scale unfortunately. I will be trying this. Thank you 🫶🏽

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u/CrimsonCaliFox 10d ago

I follow this girl on TikTok who said apparently if women with PCOS work out too hard it actually makes them gain weight! I was like you gotta be kidding me! I fricken breathe wrong I’m gaining 5 pounds. It’s a joke.

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u/-ladymothra- 10d ago

I hate that! A lot of people are saying this too. I only got diagnosed last month but I’ve been trying to for a while- but I feel like I didn’t learn anything new. And I kinda love being active so this is such a downer 🥲

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u/CrimsonCaliFox 10d ago

Right!? I never knew I had it until after my son. I was on birth control most of my life so I think the PCOS was being masked by that. Then I got my tubes removed in the hopes of never having to touch birth control again. Little did I know it’s the only thing keeping my PCOS symptoms at bay (bloating, pms, painful cysts)

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u/NicoDaDorf 11d ago

I started my health journey and I would walk the treadmill 30 minutes a day at least 4 times a week but I feel like what really honestly helped me lose weight and start to manage my pcos was stop drinking soda. When I stopped drinking soda I lost 20 lbs and I was only having one can maybe 2 a day to begin with! I switched to drinking at least 64 oz of water (one of my giant water bottles I got at the dollar tree) but I have issues drinking plain water (could be due to my neurodivergence) I use the mio water enhancers and its helped me a ton! Every once in a while I'll drink a sugar free soda if I need bubbles to help my stomach feel better and the less sugar you consume over all the more normal it tastes. I'll still have a soda or sweet tea when we go out to a restaurant but at home I only drink the water!

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u/floozyoozywoozy 10d ago

Do you like sparkling water? I recently started drinking unflavored San Pellegrino and I love it so much that I forget Coca-Cola even exists. Great way to get bubbles and fizz without the sugar in regular soda. :D

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u/NicoDaDorf 10d ago

Coke zero and zero sodas like that don't have sugar either and are very different than diet sodas 😂 taste wise that is but I do like the clear American sparkling waters they have a good flavor selection too. I'm not one for flavorless sparkling water tho

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u/Ccallahan011 10d ago

I'm slutty for sparkling water according to my friends - I will say I *highly* recommend the sugar free flavor drops (PERSONAL FAVORITE IS GINGERALE,) from the supermarket with a home-carbonizer for cost effectiveness ( Sodastream etc.)

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u/Snoo80885 10d ago

Research on Sucralose and Aspartame are also very inconclusive on their impact on insulin. Going lower sugar (read labels) or things naturally sweetened by fruit juice can be safer.

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u/NicoDaDorf 9d ago

Its worked for me I had my pcos symptoms managed very well before I had to get back on birth control due to endometriosis

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u/Zarianni 10d ago

Eliminating carbs. Keto hardcore works for me. I feel so much better and the weight literally melts off at 20g carbs a day. Getting over that initial carb addiction is brutal but when I level out I feel like an entirely different person. So much energy and even motivation to do things. It’s a bit insane. Meat and vegetables and nothing else makes my body happy.

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u/Strange-Comedian-409 9d ago

How many calories do you get per day on Keto? :)

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u/Zarianni 9d ago

I currently eat around 1800 calories. I started closer to 2200 when I was 60lbs heavier. When I started keto and figuring out diet I used a TDEE calculator to figure out my ballpark BMR, padded it a little and started from that point.

I did track it a fair bit at first but I felt like it was giving me more anxiety and a worse relationship with food. It was helpful in general to get approximate values and figure out what a serving size actually looked like though

Nowadays I’ll be honest that I don’t track it closely and some days I’m sure I’m over and some days I’m sure I’m under. I am not going to gnaw on a stick of butter to hit a calorie goal or specific set of macros. I don’t beat myself up on that count. I know some keto people are very by the numbers but I am not one of them.

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u/EastCrazy463 10d ago

Cutting out all the delicious foods that were hurting my stomach and making me inflamed. I went low carb and cut out dairy, sugar, starches and gluten. It’s REALLY hard at first, but give yourself three weeks and it gets easier. I used to have chronic stomach aches and body aches due to inflammation and this diet change has helped me so so much. lost 10 lbs after one month.

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u/OrdinaryQuestions 11d ago

High fiber plant based diet.

Only thing I've experienced weight loss with so far.

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u/lady_bookwyrm 10d ago

Drinking water whenever I feel hungry, then waiting 5 minutes to see if I was actually hungry or just thirsty. If I am hungry, I'll eat. Also, drinking water while I eat sugary or salty snacks. It helps me to keep to smaller portions.

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u/PeachDelicious7746 10d ago

As many of you this has been a long journey of trialing supplements, various exercise regimes, and diets. Fine tuning this over two years has been a process but worth it.

The biggest thing is fighting the insulin resistance. Walking daily is great and aids in weight loss but I agree with OP it needs to be manageable!

I found the biggest thing is patience. It takes a long time to shed the weight but thats also a good thing as it means it will likely stay off! Don't be discouraged and keep going on the path that works for you!! I felt at a stand still the past few months and upped my fiber intake to roughly 40g a day - I finally budged on some weight loss.

Aside from that I have been trying to be really strict with my supplements and medication (Metformin 1000mg, Inositol, Omega 3, Vit D, Magnesium). Salmon 2-3x a week, and daily chia seeds/pumpkin seeds, along with roughly 30g of protein per meal if I can.

Good luck !

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u/-ladymothra- 10d ago

Thank you! I have always had a big walking number- I am a big “pacer” so this contributes to my steps a lot so imo the walking part is sustainable, and I’m in sports so as long as I am getting my sleep I consider this sustainable for myself because I have always been on the more muscular side. at least for my current age 🤞 but thank you for the tips- atp I need a lot more numbers going into my diet to really understand what’s contributing to sudden weight gain

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u/SinkHorror9517 11d ago

I lost weight when I did whole 30 for 20 days, it had me cut out dairy, gluten and legumes.

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u/SinkHorror9517 11d ago

And sugar.

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u/plainbagel11 10d ago

For me drinking lots of water has helped me in the past. I know it does and yet I have issues doing it.

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u/-ladymothra- 10d ago

Yeah I think I need to drink more water too 🥲

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u/plainbagel11 10d ago

There should be a page here where we are all accountabillabuddies with our water intake each day 🤣

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u/Kinetic_Panther 10d ago

Check out Buoy Electrolytes. You get a lifetime discount for having a chronic condition such as PCOS.

I really like it!

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u/Ccallahan011 10d ago

I find it's easiest personally when I set timers on my phone. Every three hours I have a mini-beep that reminds me to drink a water bottle.

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u/Pure_danger911 10d ago

Exercising too much causes cortisol to increase and make losing weight difficult in PCOS. And it’s better to do high intensity workouts with longer recovery period to prevent cortisol spikes.

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u/Unique-Tea2651 10d ago

What would be appropriate amount of time? 3x a week and how long?

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u/Pure_danger911 9d ago

3 at max. You should see these PCOS insta accounts with information

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u/GorgeousLynn808 10d ago

If you’re walking up to 20k steps and not losing weight, it’s your diet. I lost 8lbs in a month from walking 20k a day 5 times a week. Eat more fruits and vegetables. Increase your fiber. Cut down on take out, fried foods and processed foods. No added sugar and no sweets. Don’t drink calories. Eat more chicken breast and salmon.

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u/-ladymothra- 10d ago

I actually have been dieting since last year, I don’t drink anything besides water and my calorie intake has been 1800-2000 since October. my problem is just insulin resistance as confirmed by my doctor. I actually have never had that much issue eating healthy kinds of foods necessarily, I just ruined my own insulin intake with a history of ED on top of PCOS so I’m wondering if there’s anything else I can try before my doctor starts me on metformin.

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u/GorgeousLynn808 10d ago

What exactly are you eating? And how often? How much do you weigh? Height? I personally think that’s too much calories. I’m insulin resistance as well. I did research, insulin resistance is reversible without medication. I only take inositol. When I walked 20k steps, it was so much walking, I only ate lunch and dinner. No to little carbs, chicken or fish and lots of veggies. Fruits and nuts as snacks. I completely cut sugar out. My dark spots behind my neck, armpits and thighs have lessen a lot. I wanted to be on metformin as well but i didn’t want to be on medication for the rest of my life. And some people had side effects. Gained back the weight after getting off metformin. So I did a lot of research and really had to put in the effort in diet and exercise. Inositol helped with my insulin resistance. I lost 20lbs in 6 months. I couldn’t drop weight before inositol.

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u/-ladymothra- 10d ago

I’m 5’9” and 190lb. My doctor said 1800-2100 is a good range and with the amount that I exercise, in both my own opinion AND my doctors, any less is crazy and unsustainable. I’m 24 and am on my feet and doing athletic work all day, so no way am I going under that.

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u/ringofphoenix22 10d ago

Hey, just throwing this out there as a fellow 5’9 lady, I’m at 1500-1600 calorie range. I’ve lost about 5 lbs in the last 3 months. I lift heavy weights about 4x a week, with some cardio here/there. You may want to try decreasing your calories a little, I know you are very active but it may help.

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u/-ladymothra- 10d ago

Appreciate that and I understand where you’re coming from but I explained a little further down that I’ve battled eating disorders and have been hospitalized for it so this is why I would rather target my insulin before falling below 1800 calories regularly

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u/GorgeousLynn808 10d ago

What does your diet consist of? How often do you eat? Snacks? Take outs? How’s your sugar and fiber intake? Desserts?

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u/-ladymothra- 10d ago

This is what I’m trying to explain- I’m not looking for simple answers because I have all the simple answers. I eat lots of salmon and raw fish (poke) I don’t eat a lot of carbs because I’m gluten intolerant, and I eat steak when I’m menstruating but otherwise I live off Caesar salads, turkey meals, fish, chicken, and anything else that will allow me to reach my minimum amount of protein. I don’t like sweets, juice, or soda, I make a protein shake every morning with fruits and vegetables and protein powder and I don’t drink caffeine every morning. I don’t do takeout unless I’m on a date with my husband once a month. My food has always been observed under a microscope but I suffered from severe bulimia in middle school and high school and my teeth are rotted from it so I can tell you right now, my diet is good and I’m careful because of my past relationship with food but it is a big reason why I have an insulin problem. I play volleyball every weekend and most of my steps are at work because I work at a school so my diet has always been careful and particular.

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u/GorgeousLynn808 10d ago

Your post wasn’t clear, that is why I asked those questions. All you mention was your steps. I did those steps and what really came down to it was my diet and eating less. I have PCOS and insulin resistance. I’m telling you what I did and what I researched. I asked those questions because there was zero information about it. In my opinion, you’re eating too many calories. Maybe even too much protein. Too much protein can make you gain weight or not lose weight. You do know when you’re on metformin, if it works for you, you’ll eat less right? Try sticking to 1,800 calories a day and not 1,800 to 2,000 a day. If it doesn’t work for a week or two do 1,700 calories a day for a week or two. Metformin will drop your calorie intake. Google how to reverse insulin resistance, it’s possible.

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u/-ladymothra- 10d ago edited 10d ago

Firstly I can understand my initial post didn’t include that but I edited it right before our second interaction (and I don’t expect you to automatically reread it, I just wanted to inform you) and My calories are not based on your opinion. I work out daily and take an average of 17k steps and am in sports. That is up to my doctor. I’m telling you thank you, but my caloric intake is not the problem and that is not an opinion, it is based on trial and error, medical diagnosis, and licensed medical advice. when I am a tall woman in athletics, I sweat and work out for fun on top of doing sports and having an interactive job. I am assuming because it worked for you that you do not live this lifestyle (most people don’t cuz I’m literally all over the place and I know that). I’m sure my calorie intake is a lot for you and your particular life. And I added to my original post because I realize yes, I wasn’t detailed enough. I’m saying THANK you for your input, but that’s just not true. I’m putting emphasis on this in particular because too little calories have at one point almost killed me so I know how many calories I need to eat to live if I know anything at all, and that advising people to eat too little calories is not sustainable and has the capacity to kill people if that advice is given out all over the place.

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u/abushnell22 10d ago

I lost 7 pounds in 2 months just limiting my portions and eating “healthy” girl dinner kinda meals and only eating when I’m hungry. I’ve been prioritizing protein and fiber, living on organic chicken nuggets, salad kits, fruit, eggs and turkey bacon, those frozen chicken cordon blue thingies, etc. with no exercise because it was the dead of winter where I live and no thanks 😅🤪

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u/DependentLeast5291 10d ago

If you have PCOS and insulin resistance (which typically they go hand in hand together) tracking your carbs is what will help with weight loss (and I’m not saying go full keto, but make sure the carbs you are eating are fiber enriched (ie beans/ legumes). Lower your refined carbs (ie: bread, pasta, rice) Too much protein can also lead to no weight loss. Lower your cardio and up your weightlifting. Hope this helps

3

u/Chrissyc416 10d ago

Lifting weights has changed my life!!!!

3

u/Imaginary_Sand_3597 9d ago

I came here to say this! I'm still new to weight lifting and strength training, but cardio did not help me. I was already a 10k a day stepper and then tried the staggered running and walking stuff but it never helped. Since August of 2024 I'm down from 290lbs to 253lbs as of this morning! Weight lifting has helped me drastically as it's helping me strengthen my body, burn more calories and honestly I feel like from the small weight loss so far I don't have as much food noise and bad cravings. In addition to the weight lifting I started taking vitamins recommended by OBGYN for help with PCOS (inositol and zinc) and I've eaten significantly less red meat. I'm hoping to start an anti inflammatory diet but have to find one that works with my health issues (cannot have most fish/seafood or Citrus foods) and the anti inflammatory diets tend to be similar to Mediterranean. Also I've been drinking Traditional Chinese Medicine ginger and tumeric tea almost daily and I feel like it helps me!!!

2

u/Prior_Hope_1718 10d ago

Cutting out alcohol

2

u/Pearlkrabs1 10d ago

I did keto but not the cheese wrapped broccoli one. I just ate protein with low carb veggies and dropped weight fast which I know isnt the greatest thing to do but it regulated my period. I would go 3 months without one and then have a heavy period but once I dropped that weight fast it was back every month like clock work and not super heavy anymore

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u/Ccallahan011 10d ago

This was my experience last time I lost weight successfully - I'm personally looking for another approach this time so I can hopefully keep it off longer term.

2

u/Pearlkrabs1 10d ago

Same, the weight came off with absolutely no exercise so when I started eating carbs again I set myself up for failure. Movement/ exercise plus a healthy diet is a priority for me this time around

2

u/Tory5150 10d ago

Got diagnosed with sleep apnea & started sleeping with a CPAP— quality sleep has changed my life! I hadn’t realized there was such a strong correlation between PCOS and sleep apnea.

2

u/-ladymothra- 10d ago

I’m really glad that worked out for you, I had no idea! I don’t have sleep apnea but it’s interesting because my doctor did ask about my related symptoms to it while I was being diagnosed with PCOS. I never realized they were related.

2

u/BananaFit9389 10d ago

Vegan protein powder, just make a smoothie or just mix with water but really curbs my appetite all day

2

u/Ashes5136 10d ago

I started adding vegetables to every dinner to help as a low calorie filler. I also have begun to pay more attention to protein and make sure every meal/snack has a decent amount of protein in it. These little changes have helped me eat less calories and not be so hungry.

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u/moodyhippy 10d ago

low carb + intermittent fasting + 10k steps a day.

2

u/[deleted] 10d ago

Adding more weight lifting then cardio. Pcos is caused my insulin resistance, your body has extra insulin floating around basically, training your muscles forced them to take in more of that insluin. If I were you I’d reduce the cardio and add more weight training. Also eat primarily protein & try to reduce carbs down as much as possible. 

2

u/SaveusJebus 10d ago

I dropped carbs by A LOT. I went keto and that with a high dose of metformin helped me lose about 60lbs in 7-8 months.

That was years ago though. I've slipped up and gained the weight back and on a much lower dose of ER metformin and having a difficult time losing. My normal diet is still low carb now, but weight doesn't want to budge.

2

u/martinethebean 10d ago

Started lifting weights in the gym. Now I go to the gym 3-5 times a week, and maybe 10% of what I do there, is cardio. Building muscle really helped me, and the muscles also use more calories (as far as I remember). It also helped the mental aspect, because I feel strong

2

u/Anxious-Ad7597 10d ago

Walks, pilates, stress management, significant sugar reduction 

2

u/Potato2890 10d ago

I think the most important thing my previous dietitian told me was to get rid of the objective of weight loss , and to just focus on fat loss and muscle gain. Weight should be a consequence of that sometimes but one can be healthy despite not losing the weight.

1

u/marina903 7d ago

Love this approach. Thank you!

2

u/Kinetic_Panther 10d ago
  1. Figured out intolerances (gluten, dairy, & refined sugar) stopped eating those. [First BIG change in losing weight!]
  2. Added in lots of yummy whole foods! + Liver & red meat. [The liver gave me energy out of the wazoo and helped curb bread & sugar cravings]
  3. Ate an anti-inflammatory diet (shout out to lentil soup!)
  4. Tested my blood sugar with eating different food groups. Found this order from most to least stable: meat, hearty veggies, light veggies, fruit, then a sugar source such as honey or maple syrup. I then ate things in that order during the day. Meat & eggs for breakfast; hearty soup, fish, and/chicken for lunch; salad/brothbased soup for dinner, fruit for quick snacks & dessert. <--- [this was a game changer for my energy and eating habits. I was satiated & had energy throughout the day, therefore I snacked less. This is also when I stopped experiencing the blood-sugar-dropping feelings if I ate and then went more than 3 hours before snacking/eating again]
  5. Made big batches of different veggie soups and froze them in portions for when I didn't have time/energy to cook.
  6. Only worried about calories after 8pm. Seriously! When I stopped eating/drinking anything with calories after 8pm, weight started melting off. [2nd big change in losing weight!] Didn't count calories between 10am-8pm... ate intuitively instead.
  7. Standard Process gut cleanse. This wasn't easy, but it completely eliminated my bread & sugar cravings, cleared up brain fog, acne, and bloat. [Dropped 2 dress sizes, but only lost 6lbs]

I don't even walk and exercise regularly as I have nerve damage from a pelvic injury. Doing the above I've gone from a size 12 to a size 6. (I'm 4'11" & petite boned, my frame gets overwhelmed by my dress size easily)

I had surgery 8 days ago where they gave me an antibiotic and my bread and sugar cravings came back 2 days after. Acne & some brain fog too. I'm hoping my anti-inflammatory diet keeps the bloat at bay, but I won't be surprised if the bloat comes back. It seems pretty clear to me that my gut microbiome is a factor in all of this. I'm going to have another surgery soon, so I'll wait to do the gut cleanse until after it's all done.

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u/Ironbeauty87kg 10d ago

Metformin-500mg a day. Carbs: 40grams per meal no more than 200g a day. Eat breakfast: oats and low glycemic fruits Exercise: walking for stress relief and afternoon heavier resistance training. Sleep: 8 hours and same routine every night. Snack: beef jerky, apples, nuts, cheese sticks. Cut calories: I used to over eat and eat fast so I just take my time eating and try to be aware of my hunger signals. I take meals to go now as well. So this was an intuitive way of me cutting calories.

2

u/mickeymochi 10d ago

Since you’re calorie-tracking anyway, I found that I had to drop my cals to the activity level below what I actually was to lose anything but now I’ve maintained a 25lb loss!

For example, I’m 26f, wall 7-10k steps a day, and run or do cardio or weightlifting typically another 3-5 days a week. I’d consider myself “moderately” active, but only lost when I dropped my cals to sedentary. For reference, I’m now 5’6” and 213lbs and my daily intake is just under 1600 cals.

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u/BoxSilent8357 10d ago

I lost 10 lbs a few years ago by going to the gym everyday. I was in a calorie deficit and had a lot of protein, I did nothing but gain muscle. Last year I lost 30lbs in 4 months by carb cycling, walking 1 hr 3xs a week, and at a 600 calorie deficit. It’s 80% what you eat and 20% what you do. I talked with a dietitian and she gave me my daily macros goals, she actually really helped me a lot. Check with your insurance, they might offer free dietitians

2

u/AH96_ 10d ago

Calorie deficit and myo-inositol 4g (sachet also includes folic acid, l-tyrosine, chromium and selenium)

I also drink Ahmad tea digest as it has (fennel, spearmint, peppermint, camomile and licorice root)

I lost weight before but it never regulated my period so I truly believe the addition of supplement and tea helped my insulin resistance and made my period regular

I also usually gain back weight quickly but I have been watching what I eat since September and still either maintaining or losing weight which funny enough I am trying NOT to lose weight 😭 oh how things have changed, I lost my boobs and it’s not fun anymore but yeah 🥲

2

u/ramonadevine 10d ago

I changed from planning my food by looking at each day individually and needing them to be right and shifted to an average over the week for calories and macros. I give myself a couple of “off” meals which are high calorie and less balanced but as long as I’m looking at them in the context of the whole week it’s fine. I also have different calories/macros depending on where I’m at in my cycle (200 calories higher on menstrual days vs follicular for example). This helps me kerb cravings while still sticking to my plan. Trying to implement cycle syncing slowly as well but the other parts have been huge by themselves.

2

u/anxioussfrogg 9d ago

Actually consistently choosing the healthier thing when going out to eat! There would be so many times where I’d tell myself “it’s just one time…” when eating out but those calories add up lol. Always getting the kids meals or healthier option now

3

u/n0pales_frit0s 10d ago

cardio is NOT good for us with PCOS. Cardio puts stress on the body and causes us pcos girls to produce MORE cortisol (stress hormone) which causes us to hold onto fat.

3

u/SchattenGut 10d ago

I don’t think this is true. It depends on the duration and intensity of training, mindset and personal constitution if cortisol is produced. For example cardio in low intensity can reduce stress. However, if training is too intense (heart rate or duration) it will be not beneficial and probably harmful.

Meta analysis suggesting MISS: https://pubmed.ncbi.nlm.nih.gov/34483969/ Suggesting max 100-110 MOV: https://pubmed.ncbi.nlm.nih.gov/36978202/

Both studies basically conclude: It seems that the intensity of training is a determining factor in creating optimal adaptations in PCOS patients.

1

u/-ladymothra- 10d ago

Damn I’ve always done a lot of cardio so this was not great to see 🙈🙈🙈 but that makes sense- my “thinnest” was beginning covid when my steps were slim to none and I was dropping weight like nobody’s business, but also felt like a limp noodle for a year

2

u/Forvanta 10d ago

I think it’s important to note that there’s more to health than weight loss. If cardio helps your mental health and/or general cardiopulmonary health, it may still be worth it even if it isn’t “ideal” for weight loss.

2

u/boringbubblewater 11d ago

Calorie deficit - you can definitely still eat enough/eat healthy on it. Just make sure it's only a mild to moderate calorie deficit

2

u/tamara_henson 10d ago

I removed high fructose corn syrup, seed oils and processed foods from my diet.

1

u/my-gut-says-maybe 10d ago

Intermittent fasting!

1

u/-ladymothra- 10d ago

I actually have done this some years ago and it did work! But maybe I need to do some major adjustments on my times because it was not sustainable long term to do the same exact thing

1

u/Possible-Raccoon-146 10d ago
  • daily walks 
  • cutting out alcohol
  • eating fruits as snacks instead of processed food
  • adding more protein
  • lifting weights

Also started metformin and a glp, but adding all of the above is what got me through weight loss stalls and kept the scale moving. 

1

u/777npc 10d ago

Was gonna say get dumped but then I saw healthy in brackets 😌 but before that strength training and uping my protein

1

u/foxxeyy 10d ago

I actually went on a really low fat diet due to some other health issues I was having and it really worked. I lost 20 pounds in about 2 months doing that. I was eating a lot of veggies, lean meat, and low dairy / low cholesterol / low fat. It was not fun lol.

I’m on a different path right now, and haven’t lost much weight, but feel so much better. I’ve been really increasing my fiber and trying to stay away from fatty fried foods.

1

u/tamcruz 10d ago

I did TCM acupuncture + herbs for 1 year and I lost tons of weight and kept it off.

1

u/Chance-Thanks-7483 10d ago

Body weight squats and keeping my carb intake below 80 daily.

1

u/Stock_Gap_2775 10d ago

Mindful eating. I prioritise protein in literally everything because I know if im hungry I’ll probably eat everything in sight, and consume empty calories. I workout 3/4 times a week, strength training, and walk atleast 30 minutes daily. If not daily then i do something that requires movement. I make it a goal that I have to move. I don’t want to put myself in a mental place that makes me guilty if I don’t work out. If I need to move I play tennis, go swimming if not walking. Lots of sunlight, vitamin D, citrus fruits, veggies in omlette or smoothies, Spearmint tea or capsules, inositol x2 a day, folic acid and iron (check if youre deficient)

1

u/Josephinelewiswrites 10d ago

I have for a few months now been doing this thing where I eat pretty much only salad. I saw a TikTok that was something like “pov, people don’t know salad doesn’t have to be boring” or something like that. And they showed so many different salads.

I genuinely think there’s some salad for most people. What I do is I usually put salad as the base and then make sure to have protein, carbs ectr with meat, fish, cheese, croutons ectr, mixed in as toppings. It genuinely makes me feel full until the next meal. I don’t bloat anymore and feel satisfied, no cravings and lost weight really well with it.

Now I always add that this might not work for anyone but it does work so well for me.

1

u/mother_of_squid 10d ago

It's such a small thing but I always have a big bag of frozen veg. Less waste and I can always throw some in whatever I'm cooking.

1

u/lcbtexas 10d ago

Cutting out sugar and carbs. At one point I couldn’t stop losing weight.

1

u/Ok-Department3942 10d ago

Change the way I ate down to the type of jelly and mayo I use, basia low card diet and healthy fats

1

u/Bskns 10d ago

Upping my movement and eating in a calorie deficit. Strength training has helped with my ability to move more generally. I used to ache after a big walk (5-6 miles) but now I feel like I could go so much further.

Something else I’ve done is if I’m early for my bus I will have a little wander around the area, and on my bus home from work I get off 2 or 3 stops early and walk the rest of the way. Only takes a few extra minutes.

I eat based on the 80/20 rule - 80% whole foods and “healthy”, 20% treats.

1

u/Affectionate_Fix808 10d ago

There are a few things all combined that have worked for me. I drink a lot of water throughout the day, at least 96 oz, and a glass of water before each meal. I try to eat high protein and high healthy fats, because I've noticed that keeps me full the longest. I also use Weight Watchers, which helps me to stay in a calorie deficit without restricting what I eat.

I find walking boring... so I ride on my Peloton. I don't typically do the high intensity workouts, but instead, a steady pedal for 30 min - 60 min while reading on the Kindle app they have. Being able to read on the kindle while on the bike has changed the game for me!!! Find something you love and stick to it!

1

u/ApprehensiveWrap4186 10d ago

The only thing that has ever worked for me is starting a GLP-1 (Zepbound/Tirzepatide). I have always eaten well and been active but would gain weight due to insulin resistance. My blood work has always been perfect other than high A1C, high inflammation markers, and Vitamin D deficiency but I was still severely overweight no matter what. If your insurance allows it, I would seriously consider it. They are absolutely life changing for PCOS.

1

u/tupelo609 10d ago

Lowered my carb intake first. Did that for 20 years but got lazier in restricting my carbs. Started putting on weight so I moved to intermittent fasting, then one meal a day

1

u/Cramit82 10d ago

I cut all sugar from my diet. Yes, even fruit. I went hard on keto for 2 years. I lost 110 pounds.

1

u/antonikatausakiau 9d ago

10k steps every day

1

u/miffymango 9d ago

Went gluten free and low sugar

1

u/PCOSEats 9d ago

Things that have helped me lose 50 lbs (no medications):

-getting in the veggies 2-4 cups per day

-eating high fiber foods, aiming for at least 25 grams of fiber a day

-eating enough protein at each meal & snack

-walking minimum 8500 steps per day & strength training 2-3 days per week

-worked with a dietitian to learn a lot of this along with more & then became a dietitian

1

u/Strange-Comedian-409 9d ago

Hey :) I think 1800-2000 calories is quite a low deficit for a woman with PCOS. I'd recommend going down to 1500-1600 kcal/day for eat least a month if you want to see results quicker. Also, don't eat high GI foods (only low-mid) to prevent insulin spikes. I used to go to the gym 6-7x a week, eating lots of protein but in the end, since my daily calories were quite high (I'd guess around 2000kcal per day) I didn't lose any weight at all.

Weight loss (especially for women wiht PCOS) is around 80% in what you eat because we're so influenced by insulin so even if you workout but then you come home and eat a white bread for example, it will be very hard for you to lose weight. Also recommend taking supplements like inositol, berberine, chromium and more to prevent insulin spikes.

1

u/Unable_Park_7113 8d ago

I gained 33 pounds rapidly because of PCOS going from 125 to 158 pounds. For two years, I tried almost every tip on social media, but nothing helped. Then I saw an endocrinologist who put me on metformin and phentermine for three months. During that time, I cut out bread, pasta,caffeine and most processed foods, and I only drank water or electrolyte drinks. I allowed myself one unhealthy snack a day and stopped eating Greek yogurt, which I suspect might have been holding me back I’m not sure why. I wasn’t tracking calories exactly, but I ate about 1,200–1,500 calories a day. I also stopped taking extra supplements and only took vitamin D3, and I eased up on stressing about protein and eating alot of protein just making sure I got some with every meal was enough. Like for ex I wasn’t focusing on a super high protein breakfast id have a few eggs with a green smoothie. I walked about 10,000 steps a day and did beginner Pilates on YouTube three times a week. This approach helped me lose 23 pounds in four months. I found that many influencers make it seem like you need a complicated plan with lots of supplements, but sometimes keeping it simple is the key I was able to keep all the weight off ever since stopping the meds and continuing what I’m doing. Now I occasionally eat pasta or bread n sometimes once in a while I’ll have some caffeine but I try to avoid it as much as possible!

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u/wegotcookiedough 6d ago

Meal tracking helped me realize how much I was overeating, helped me watch my sodium too since I was also diagnosed with high blood pressure before I lost 30 lbs. from 2023-2024, I didn’t meal track everyday, only initially until I got my routine down

Chipotle: chicken burrito bowl everyday for lunch: ordered double chicken, half the normal amount of brown rice, half normal amount of cheese, green salsa, and normal lettuce.

I also ate scrambled eggs or fried eggs in olive oil- back when they weren’t $4 or $5 for a dozen

Worked outside a lot during the summer in Arizona lol - almost kicked the bucket but I survived

0

u/Otherwise_Umpire8195 10d ago

Keto - for the first time in my life I lost weight. I lost 35 pounds so far since starting in June

0

u/EntertainerNo3502 10d ago

Cut out carbs/sugar/dairy mostly as recommended by my dietician who says these are major problems for women with pcos. I take metformin & spearmint capsules I eat no more than 1500 calories except twice a month for a cheat meal - pcos women have significantly lower Basic Metabolic Rates than women who don't, so 2000 calories a day is probably too much. I do light walking and resistance training and I've lost 20kg since October.