Weight Loss in PCOS: Your First Step Towards Better Hormones, Periods & Fertility

Polycystic Ovary Syndrome (PCOS) affects how your body processes insulin, leading to weight gain, irregular periods, and difficulty getting pregnant.

The good news:
Losing just 5–10% of your body weight can help:

✅ Make your periods more regular
✅ Improve your chances of getting pregnant
✅ Lower your male hormone levels (which cause acne and facial hair)
✅ Improve your energy and mood

How Can You Lose Weight Safely?

1. Eat Smarter, Not Less

🍽 Regular balanced meals – Don’t skip meals!
🍞 Low Glycemic Index foods – Choose brown rice, oats, lentils, and vegetables.
❌ Cut back on sugar and white carbs – Avoid sweet drinks, cakes, and white bread.
🥩 Add protein – Eggs, tofu, fish, chicken, or beans in every meal.
🥬 Add fiber – Vegetables, fruits with skin, whole grains.
🛢 Healthy fats – Use olive oil, nuts, and avocado in small amounts.

2. Get Moving Every Day

🚶‍♀️ Aim for 30 minutes of activity most days – brisk walking, dancing, or cycling.
🏋️‍♀️ Add muscle-strengthening exercises 2–3 times/week – use light weights or do home workouts.
🛗 Take the stairs, walk between tasks – small steps matter!

3. Sleep & Stress Matter Too

💤 Aim for 7–8 hours of sleep per night.
😌 Manage stress with deep breathing, hobbies, or support groups.
📱 Track your meals, sleep, and steps – small habits lead to big changes.

Do I Need Medicine to Lose Weight?

Not always! But in some cases, your doctor may suggest:
– Metformin – Helps with insulin and may support weight loss.
– Other options (like GLP-1 medications) if you struggle with weight loss, under specialist care.

Remember:

• You don’t need to be “perfect” – even small progress helps.
  • Every body is different – go at your own pace.
  • You’re not alone – your healthcare team is here to support you.

📞 Talk to your doctor or dietitian to start a plan that works for you.

Dr Sharad ObGynae
+6010 7778901