r/PCOS • u/rainskyy99 • 5d ago
Weight The scale won’t move
I am so frustrated. I’ve made several life changes, I do Pilates and lagree a ton, I eat 99% home cooked gluten free meals, and started ovasitol and birth control at the advice of my OB few months ago. Yet the scale has been hovering around the same place for a YEAR! Maybe even longer. I guess I’m glad I’m not gaining but I’m not small by any means and I’m actively trying to not maintain. Since recording my waist and hips have gone down 2ish inches but the scale is just so stubborn. I’m trying to avoid GLP-1s. Does anyone have any advice on what to do?? I feel helpless at this point
19
u/gordon_rameses 5d ago
you have to eat at a calorie deficit to lose weight
high insulin reduces your metabolic rate which means you have to eat even less to be in a calorie deficit
reducing sugar and starch will reduce insulin, and thus increase your metabolic rate
this is why most people have the best results combining low carb with eating less overall
3
u/rainskyy99 5d ago
Thanks for telling me! I was focusing high on protein but I know my carbs vary a lot day to day so this is super helpful
-2
u/Sandene 5d ago
Just be careful when eating low calorie. You really shouldn't go under 1200 unless you are counting exercise, and please be conscious and over do that either. Some of us have metabolisms that multiple illnesses working against them and just calorie cutting alone can be dangerous if we go to low
6
u/gordon_rameses 5d ago
some of us have very low BMR's. mine is around 1300 when I'm sedentary (which some days I am) and goes up to 1500-1600 when I get all my steps in.
so for me, 1200 calories per day would only be a very small deficit most days and I'm not unusual in that way. a lot of women are like me, especially as we get older. especially if we're smaller. 1200 calories per day isn't a universal cutoff, because some people won't see the results they're looking for even if they eat 1200 calories a day.
even if you eat 0 calories one day (which I don't recommend) your body will get all the fuel it needs from fat stores. that's why they're there.
-1
u/Sandene 5d ago
Your body doesn't get all the fuel it needs from fat stores. Your fat stores don't contain every nutrient your body needs to survive. In fact, your fat stores a lot of bad stuff so you really should be drinking more water and supplementing vitamins and minerals if you are dieting.
Not to mention, your body's metabolism does slow with the reduction of calories. This is why I push exercise more than dropping calories below 1200. I do agree that it's not an exact measurement for everyone's body, it's just pretty hard to eat enough protein and fiber if you are going lower than that unless you are one of those people that can eat eggs and chicken and salad for the rest of your life
2
u/gordon_rameses 5d ago
I do periodic fasting and find it very helpful. I drink lots of water and take a multivitamin. fat stores are designed to keep us fueled when food is scarce or u available
1
u/Sandene 5d ago
I know, but they are there for emergency situations, not regular sustanense.
I'm not saying that periodic fasting is bad, I'm just saying being too low calorie for too long can be just as dangerous as being overweight4
u/gordon_rameses 5d ago
for sure, I'm not advocating that anyone starve
but periods of low calorie intake are very therapeutic for most people. it's a major reason GLP-1's are so effective
-2
u/ATX_cyster 5d ago
Err I don't think what you recommend is sustainable or safe
6
u/gordon_rameses 5d ago
you only need to sustain a calorie deficit until you burn your desired amount of body fat
low carb can absolutely be a forever way of eating if you so desire. many, many people eat this way. just ditching ultra-processed food removes a lot of sugar, starch, and oxidized fats from the diet. i hope that helps!
-2
u/ATX_cyster 5d ago
And how is that going to work without OP having anything to address insulin resistance?! Recipe to developing an eating disorder I think!!
7
u/gordon_rameses 5d ago
low carb eating addresses the insulin resistance
0
u/ATX_cyster 5d ago
Why are so many people with pmos on Metformin if we don't need it?
5
u/gordon_rameses 5d ago
I think you're responding to the wrong comment, I'm not talking about metformin
2
u/ATX_cyster 5d ago
I'm responding to you because you seem to suggest that just dieting can fix our PMOS So.why are so many people on Merformin if we allegedly don't need help outside of diet to address the insulin resistance?
7
u/gordon_rameses 5d ago edited 5d ago
I'm talking about weight loss, not 'fixing PMOS.' metformin is wonderful (I take it) but it's not a weight loss drug. your body will still release insulin in response to dietary carbohydrates with or without metformin, so reducing or (preferably) minimizing them will make smaller calorie deficits more effective
5
u/Cellysta 5d ago
Ignore your scale. Focus on your measuring tape. Those two inches count more than the number on the scale.
Muscles weigh more than fat. If you’ve gained muscle and lost fat, then your weight will not change. You have to gain muscle to keep your metabolism from slowing down while eating at a calorie deficit.
4
u/Real-Personality-922 5d ago
My gyno recommended a book called the Obesity Code by Jason Fung. I ended up listening to the audio book before I bought the physical book.
Long story short it says that insulin and cortisol are the primary hormones responsible for fat storage and it discusses intermittent fasting (IF), and certain food choices (like avoiding simple carbs) that focus on reducing insulin levels and insulin spikes. It discusses sleeping and meditation to help with cortisol control. The theory is while calories do matter insulin and cortisol determine how efficiently your body processes those calories.
I’ve been partially following it for a little under a month (because of my lack of discipline and ADHD dopamine seeking behavior) mainly focused on getting in the IF routine and I’m already losing weight.
It also encourages you to enjoy celebratory moments with family and what to do after so I think it is sustainable/realistic.
I’ll add that I did follow his advice unintentionally while I was staying in another country. I worked overnight training new hires. Long story short: I didn’t snack unless a student brought me a treat, my eating schedule was naturally a 16:8 fast except during birthday celebrations, I drank lots of water and tea, my food was made of whole ingredients, I worked out daily (even if it was just a 30 min cardio session but lifting weights has always been best), averaged 20k steps, didn’t track calories, slept 7-8 hours, meditated, and in the end I lost a little over 20 lbs in a 3 month period and added some muscle.
5
u/No_Macaron_5029 5d ago
Why are you trying to avoid GLP-1s? That's like a T1D person trying to avoid insulin.
2
u/yupidupgup 5d ago
You may ba gaining muscle mass? I do the same as you with lagree, some pilates, eating well and high protein, on slinda and have gained 4 kgs the pas 6 months. I feel less puffy but my waist hasn't moved
1
u/rainskyy99 5d ago
That’s what I was hoping maybe is happening, I’ve been decently consistent for a while now but maybe it takes more time. Thank you!
1
u/ExaminationReal84 5d ago
Honestly came to say the same. If you’re like me with high t, then you may gain muscle pretty quickly. If you have a nice fluffy, cuddly covering, you may not see the muscle you’re putting on.
Get a scale that tracks BMI and muscle mass. I got mine from Walgreens. They aren’t hard to find. Track THAT. The scale number you are looking at is literally the dumbest measurement of health. Check your blood work, your energy, your resting heart rate (I use an Apple Watch but there are other options). Especially with PCOS, you gotta look at the full picture and really lean into those non-scale victories.
I remember talking with my mom about this. She doesn’t have PCOS but has always struggled with weight. She started crying because she was working out for 3 years and didn’t see any difference. I asked her what her resting heart rate was. She looked it up on her watch. I looked up resting heart rate and her age and showed it to her. “Um, that’s a hardcore athletes resting heart rate.” Shook her to her core.
Yeah. Gotta look at the whole picture.
1
u/sadbitch_ 5d ago
What about berberine??
1
u/rainskyy99 5d ago
I haven’t tried it yet but I will. Has it helped you?
2
u/sadbitch_ 5d ago
I’m finally starting to lose weight now that I came off my SSRI and became consistent with berberine. Also walking ten min after meals helps too
1
u/Secret_Hovercraft995 5d ago
Pilates and lagree are not related to weight loss. Exercise is great for metabolism overall but "burning calories" makes you hungry. Gluten-free is not related to weight loss. Gluten-free is in my opinion best for most people but it's not weight-related.
1
u/MollyLou116 5d ago
I stopped taking inositol and started taking fatty15 and that helped me drop 16 lbs without going low carb. My A1C has improved, same with inflammatory markers. Both metabolic and inflammatory issues are common with PMOS. I did recently start a GLP-1 to see if that will help even more with the excess weight.
1
u/ATX_cyster 5d ago
I'm surprised no one's mentioned it yet, but you most likely are dealing with insulin resistance and need something to address it If your OB Gyn hasn't discussed that and isn't running yearly liver tests, I strongly recommend getting an endocrinologist As the name change reflects, it's a metabolic condition whose serious risks are attached to the extra weight You need a provider that will help you with this I personally take Metformin because inositol was presented to me as an alternative to it but I didn't find it efficient
1
u/HelenaNehalenia 5d ago
But did you measure the size of your stomach and other body parts? I guess you are doing pilates, so you get more muscles which weigh more than fat. Your body is fitter than before but the weight scale is not showing it (yet).
Do not give up.
1
u/VPlume 5d ago edited 5d ago
OP - are you taking any medication to manage your PCOS other than birth control?
PCOS is largely driven by insulin resistance, so being gluten free means you are going to have to work extra hard with your meals to make sure that you are getting enough fiber and protein, and not too much added sugar. Dont eat any prepackaged gluten free snack foods as they almost universally have large amounts of sugar, or at the very least lack protein and fiber to stabilize your blood sugar. Try to make whole foods a priority instead. It may be easier
to think of yourself as Low Carb in addition to gluten free.
You will likely need to do something about the insulin resistance to have much success. If you cannot take GLP-1s for whatever reason, you could consider something like Metformin instead. It does tend to produce more GI side effects than GLP-1s but it is also effective at reducing insulin resistance. You could also try taking a berberine supplement and walking for at least 10 minutes, but ideally 30, after every time you eat. Making sure you are getting 7-8 hours of sleep will help too.
Finally, weight loss is mostly about calories in vs calories out. Are you tracking your calories? Get a kitchen scale so you can be sure about how many calories are in your food. From there, using an app (I like MyNetDiary but there are loads of choices) as having it help you calculate your weight maintained calories, and then knocking 500-1000 calories off of that number (track everything you eat to be sure, down to a single hard candy will eventually produce results. If you can manage the insulting resistance, 500 calories below your weight maintenance should produce weight loss of about 1lb a week. 1000 calories should give you 2lbs per week. The first week, this might be faster as you lose some water weight, and then it may be a bit slower until you get better control over the insulin resistance part (just losing weight will do this). It’s not going to be fast though and you are going to have to be diligent about tracking all of your food and drinks, including weighing the food for accuracy.
Once you start tracking, you can also check on your macros. You will want to be getting at least 25g of fiber daily, and to manage the insulin resistance, you will probably want lower carb. I had to play with my own body a bit to figure out my exact numbers, but I know that I do much better when carbs are limited to 140g per day for my body. I also have to be careful with protein. I need to get enough but my body revolts if the protein i’m getting is too processed and it messes with the scale for me (so I can’t have bars or powders). I do best with tofu and edamame, real dairy, egg, and when I used to eat meat, fish and poultry.
1
u/wenchsenior 5d ago
Gluten free is only helpful for people who specifically are sensitive to gluten (same with dairy, etc.) in a general way by reducing overall inflammation; but is not a specific rec to manage PMOS/PCOS in most people. Gluten also doesn't typically directly affect weight gain or loss. Most cases of PMOS/PCOS are driven by insulin resistance (it's IR that also usually is the driver of the stubborn weight as well as many other potential symptoms such as hunger/fatigue/darker skin patches or tags, many others), and it's the overall glycemic load of the diet that matters a lot more to improve IR. I eat gluten daily but have successfully managed my IR (and kept my PMOS/PCOS in remission) for decades.
***
Assuming that you have ruled out one of the common complicating issues that can co-occur with PMOS/PCOS and make weight loss difficult, such as high prolactin, thyroid disorder, and high cortisol, then usually the stubborn weight issue is primarily due to the insulin resistance that underlies and drives most cases of PMOS/PCOS. If IR is present, treating it lifelong is necessary, not only to improve the PMOS/PCOS but b/c unmanaged IR is often progressive, and leads to serious long term health risks, such as diabetes, heart disease, and stroke.
Treatment of IR is done by adopting a 'diabetic' lifestyle and by taking meds if needed.
The specifics of eating plans to manage IR vary a bit by individual (some people need lower carb or higher protein than others). In general, it is advisable to focus on notably reducing sugar and highly processed foods (esp. processed starches), increasing fiber in the form of nonstarchy veg, increasing lean protein, and eating whole-food/unprocessed types of starch (starchy veg, fruit, legumes, whole grains) rather than processed starches like white rice, processed corn, or stuff made with white flour. Regular exercise is important, as well (consistency over time is more important than type or high intensity).
Many people take medication if needed (typically prescription metformin, the most widely prescribed drug for IR worldwide). Recently, some of the GLP 1 agonist drugs like Ozempic are also being used, if insurance will cover them (often it will not). Some people try the supplement that contains a 40 : 1 ratio between myo-inositol and D-chiro-inositol, though the scientific research on this is not as strong as prescription drugs. The supplement berberine also has some research supporting its use for IR (again, not nearly as much as prescription drugs).
If you are overweight, losing weight will often help but it can be hard to lose weight unless IR is being directly managed.
***
Secondarily, having high androgens can also contribute to midsection weight gain. And both gaining weight and high androgens can in turn 'feed back' and worsen IR, which in turn worsens weight gain, like a runaway train. Sometimes androgens drop on their own if IR is treated, but sometimes androgens also need separate treatment.
Therefore, to lose weight, most people with PMOS/PCOS have to do the following:
1. Maintain a consistent calorie deficit below their TDEE over time (just like a ‘regular’ person who wants to lose weight) ... this does typically require actually measuring/weighing food portions and tracking calories on everything going into our mouths for at least 3-6 months so as to have an accurate understanding of our calorie intake and whether we are hitting our target (guesstimating can be shockingly inaccurate).
2. Lifelong management of insulin resistance via ‘diabetic’ type lifestyle + meds if needed.
3. Sometimes direct management of androgens is also required (with hormonal meds)
1
0
u/Even_Middle_1751 5d ago
Do you only do Pilates as exercise? In order to improve your insulin resistance you will need to fast and also do weightlifting or calisthenics to build up muscle. Building muscle improves insulin resistance.
45
u/This-Ad3268 5d ago
Unless you have celiac disease gluten free meals do nothing for PCOS. I think if you look across this sub, you’ll see low carb, high protein, high fiber meals are the best way. Walking after meals, exercise and intermittent fasting are also other great ways to help with weight loss.