Image: Freepik
By: Aashay Edwin Maghi (CPT)
Even a 5 % weight loss can improve insulin resistance and menstrual cycles for women with PCOS. Starting gently with proven tips offers hope and realistic progress.
Image: Freepik
Image: Freepik
Low‑GI carbohydrates—like oats, quinoa, and sweet potatoes—slow glucose spikes and aid weight management in PCOS. Swapping refined grains for whole foods can reduce insulin resistance over time.
Image: Freepik
Aim for 25–30 g of fiber daily through vegetables, beans, and whole grains. Fiber helps control appetite and supports healthy gut bacteria linked to better metabolism.
Image: Freepik
Include chicken, fish, eggs, or plant protein at every meal to curb cravings. Protein builds muscle and stabilizes blood sugar, important for PCOS weight loss.
Image: Freepik
Healthy fats—avocado, nuts, olive oil—reduce inflammation and support hormone balance. They also increase satiety, preventing overeating later in the day.
Image: Freepik
Aim for 150 minutes of moderate exercise weekly—walking, cycling, or swimming. Regular activity improves insulin sensitivity and aids gradual weight loss.
Image: Freepik
Two sessions of resistance training per week build lean muscle and boost metabolism. Stronger muscles help burn more calories even at rest.
Image: Freepik
High stress raises cortisol, often worsening PCOS symptoms and weight gain. Aim for 7–8 hours of sleep and practice relaxation—meditation or deep breathing—to support weight loss.
Image: Freepik
Keep a simple journal of food, exercise, and symptoms each week. Noting small wins helps you stay motivated and adjust your plan as needed.
Image: Freepik
Consider a dietitian or support group to guide your PCOS journey. With consistent small steps, you can lose weight, ease symptoms, and improve long‑term health.
Image: Freepik
By: Aashay Edwin Maghi (CPT)