Register and join LUMIROUS Free Webinar!

PCOS and Weight Loss

Hello, I'm 24 and just been diagnosed with PCOS, my doc said I need to lose weight. Please advise on tips I can do at home. I researched but it seems so hard to lose weight with PCOS

18 Aug 2023


Answer from the Doctor
LUMIROUS Team and Fertility Coaches
Firstly, I understand that being diagnosed with PCOS and receiving advice to lose weight can be overwhelming. Remember that you're not alone, and with determination and the right approach, you can make progress towards your goals. Here are some tips to help you get started on your weight loss journey while managing PCOS from the comfort of your home:

Balanced Diet: Focus on a balanced diet that includes a variety of whole foods, such as lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid processed foods, sugary snacks, and excessive amounts of refined carbohydrates.

Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly, savor each bite, and stop eating when you feel satisfied, not overly full.

Portion Control: Keep track of portion sizes to prevent overeating. Use smaller plates and bowls to help control portion sizes visually.

Regular Meals: Aim for regular mealtimes to regulate blood sugar levels. Skipping meals can lead to overeating later in the day.

Limit Sugar and Processed Carbs: Minimize your intake of sugary beverages, sweets, and highly processed carbohydrates. These can cause rapid spikes in blood sugar levels.

Fiber Intake: Incorporate fiber-rich foods like whole grains, legumes, vegetables, and fruits into your diet. Fiber helps with digestion, satiety, and blood sugar regulation.

Hydration: Stay well-hydrated by drinking plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.

Regular Physical Activity: Engage in regular exercise, even if it's light to moderate. Activities like brisk walking, yoga, or home workouts can contribute to weight loss and overall well-being.

Strength Training: Incorporate strength training exercises into your routine to build muscle mass. Muscle burns more calories at rest and can help improve your metabolism.

Stress Management: Practice stress-reduction techniques such as deep breathing, meditation, or mindfulness. High stress levels can impact weight loss and hormone balance.

Adequate Sleep: Prioritize getting enough quality sleep each night. Poor sleep can affect hormones related to appetite and metabolism.

Consult a Nutritionist: Consider working with a registered dietitian or nutritionist who specializes in PCOS. They can create a personalized eating plan tailored to your needs.

Remember, gradual and sustainable changes are key. Losing weight with PCOS might take time, but with consistency and a positive mindset, progress is achievable. It's also important to get a consultation by doctors before making significant changes to your diet or exercise routine, especially considering your PCOS diagnosis. They can offer guidance based on your individual health profile.

You're on the right track by seeking information and support. Be patient with yourself and celebrate every small step towards your wellness goals. If you encounter challenges, don't hesitate to reach out to healthcare professionals or support groups for guidance and encouragement. You've got this!

25 Aug 2023

Want To Know More?

Join our community now. Register for FREE and you will be able to interact with our doctors and other members on this platform.

Chat with us