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Real members of myPCOSteam have posted questions and answers that support our community guidelines, and should not be taken as medical advice. Looking for the latest medically reviewed content by doctors and experts? Visit our resource section.

Dieting

Dieting

Doctor says I need to lose a little weight. I’ve been dieting and going to the gym everyday this week... still have lost nothing. Instead I gained 2. Does anyone have any suggestions on what I should do to lose weight?

posted August 30, 2018
A myPCOSteam Member

First off, it's only been a week. So don't fret. Water can play such a role in a couple pound difference throughout the week. Also, don't be focusing on the scale too much! If you are lifting at all you will start to gain weight at first because you are building muscle before you start burning more fat. It is a totally normal phenomenon! I would suggest that you rather focus on seeing changes in your body when you look at it (sometimes progress pics help with this!) Also, measuring inches in key areas will be a better measurement than a scale.

Next, focusing on your nutrition is the key. You could work out for hours every day, but if you're nutrition is not right, it won't amount to anything. I was an athlete when I was first diagnosed and I was working out for at least 3 hours every day. However I would eat whatever I felt like and I was gaining weight. That was when I realized how important nutrition is! The most important first step to take is cutting out REFINED SUGAR. Read more about what this is and what it is found in so you can figure out what you need to cut out. Cutting out refined sugar is kind of like the 80/20 rule for seeing initial results. If that is the only diet change you make you will still see results. Additionally, refined sugar messes up a lot of things for us with PCOS. So, work on this first!

Lastly, in terms of exercise, HIIT has been found to be the most effective workout for PCOS so far. This is from medical research journals. The good news too is that HIIT workouts are shorter in length! HIIT is better than cardio so instead of jogging or using and elliptical, I would recommend incorporating a HIIT workout at least 2 times a week. The second most effective is resistance training. Women with PCOS tend to be able to build muscle easier, which can be good because you will not only start seeing changes in your body faster but muscle burns more calories! Don't be afraid to hit the weights, but it you are not experienced with weight lifting then I would first suggest starting off light and watching lots of example videos, or getting a trainer who can watch your form if you can afford it.

posted September 13, 2018
A myPCOSteam Member

I am on orlistat but with that i am in a strict low fat anything less then 5% fat in l00g. Its basically cutting out the rubbish thst most modetn diests have back 2 fish meat veg salad etc. I do cheat a bit but have managed 2 lose approx 22lb in bout 3 months. Goid tips i have learnt frim dietibg in the past is drink plenty of water as alot if tine we think its hunger when we are thirsty plus it fills u up abd calories free. Measure tops of arms undet bust hips calfs as sometines u dont see a decrease in weight especially if u are exercising more as muscle weighs more than fat.
Good luck hun

posted August 31, 2018
A myPCOSteam Member

Drink only water

posted August 30, 2018
A myPCOSteam Member

I also have had so much trouble loosing weight! I recently found something that worked for me and lost 15 lbs since May. The problem is that it cost month - I HATE that we need to be sooooo much more focused on what we eat than other ppl who don't have PCOS !!!

posted September 3, 2018
A myPCOSteam Member

Unfortunately for us, its going to take a hell of a lot of hard work for a long time to see any results. Consistency is key, and dont give up! Low carb, low sugar, TONS of water and veggies and lean meats. Plenty of cardio but dont forget to lift too :)

posted August 31, 2018

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