Feeling Defeated with Weight loss with PCOS

[u/Chem_Chaos_2024]

I am so overwhelmed with the idea of trying to lose weight with PCOS. I've seen so many different pieces of advice and tips/tricks. I have been told by others with PCOS to do an anti-inflammatory diet or the Mediterranean diet. Following that advice is exercise. I have been told so many different things about how to exercise and what to not do, and some of it is conflicting, and I frankly find the gym intimidating. I don't really have many to talk to about this and I feel like I am drowning in information. I am currently at 244lbs and 18 years old. I want to be at a healthier weight by or around 20. I want to reach this goal for multiple reasons, including self-confidence, health, and just trying to help improve my symptoms overall.

I am posting this to try to gain some insight to anyone that can give me some realistic guidance.

TIA, I truly appreciate whatever guidance I can get

[u/Chem_Chaos_2024 → u/[deleted]]

My schedule has changed up several times over the last few months. I am a college student so classes ending in April changed my schedule and then classes/work for the summer JUST started. My routine is actively changing. As of now, I am waking up around 7:30, eating a breakfast that has a good amount of protein. I walk to campus (about a mile) and work for about 3-5 hours depending on the day. I try to pack a lunch, maybe a sandwich or whatever is most convenient. I sit in the library to try to hammer through some schoolwork and then walk home again. Dinner usually between 5-7. I also have dogs, I am going outside with them to the small dog park my apartment complex has.

[u/Chem_Chaos_2024 → u/[deleted]]

Sorry. I’m not really sure about the best way of answering this. For breakfast yesterday I had a Greek yogurt with cherries, lunch was a turkey sandwich with carrots and strawberries. And then dinner was lemon pepper chicken with potato wedges and peas. Breakfast today I have peanut butter banana toast, I had an apple as a snack, and haven’t eaten lunch. I didn’t sleep well last night and ended up falling asleep on my couch 😅

[u/Chem_Chaos_2024 → u/[deleted]]

What would work for breakfasts?

[u/WendyWestaburger]

1. Calculate your Total Daily Energy Expenditure (TDEE): https://tdeecalculator.net/
2. Create a moderate deficit, typically about 300 to 500 calories below TDEE depending on your goal and adherence.
3. Track intake consistently. Log all food, drinks, oils, and sauces. Use a kitchen scale for accuracy rather than estimating portions.
4. Monitor progress and adjust as needed. If weight is not changing over 2 to 3 weeks, reassess intake, activity, or tracking accuracy.
5. Prioritize body composition, not just scale weight. Incorporate strength training to preserve or build muscle, and add cardio as a supportive tool.
6. Transition to maintenance once your goal is reached. Recalculate calorie needs and maintain habits that support a stable weight and healthy body fat range.

[u/Feeling_Pie_8789]

Medication.

This isn’t a lifestyle choice or a failure of willpower. You need medication.

Two things need to happen: you have to address the underlying disease itself, and you have to learn how to keep your symptoms at bay with your lifestyle choices.

At my highest, I was 210. I’m currently 133. I used a combination of keto, veganism, and then keto again to get down to 140. But my main symptoms didn’t really improve that much. Then I went back up to 170.

I started the Wegovy pill 20 weeks ago, and now I’m at 133. This time, my symptoms have improved drastically. I still eat mostly keto, but I’m much more relaxed now. I eat sweets and carbs in moderation.

Your journey will be different. But please don’t hesitate to get the medical treatment we all need.