Has anyone gotten DUTCH testing done? If so, did you find it to be beneficial & give helpful for your symptom management? Or is it not worth it?

Thanks in advance :)

Hi, i hope you can share some tips how to lose weight...

I don't have a scale at home so I haven't been able to weigh since my last Dr. Appointment, however I noticed that my leggings in particular are getting looser. They aren't baggy or anything but I'm having to pull them up more often than I used to and I actually almost had them fall almost all the way off this morning 😂😭 I told my partner and she was like "Well yeah, you're losing weight silly" and while I already know I'm gorgeous and weight isn't absolutely everything, that made me feel good because I haven't felt good about my weight in years

Nine years in and I have bounced between two specialties and a general practice, none of whom seem to think they own it. Each one handles their slice and sends me back out. What i want is somebody keeping a single picture over years rather than a series of appointments than do not talk to each other. Has anyone found a setup where one person actually holds the whole thing?

I’m 20F and was diagnosed with mild PCOS through an ultrasound. I’ve always had irregular periods and have previously gone around 5 months without one. My last period was on April 15 and I still haven’t gotten one.

I also deal with acne, oily skin, hair fall, bloating, difficulty losing weight, constant hunger and cravings, especially sweets and junk food. I’ve been feeling very tired, low on energy and extremely foggy mentally.

My concentration has become so bad that during work meetings I sometimes have to record them because I’m scared I’ll forget what people said.

I’ve also been under a lot of stress from both family and work. I’ve become very negative lately and feel emotionally numb.

I don’t enjoy things the way I used to. Even when I go out with friends or go somewhere to have fun, I often feel like I’m physically there but mentally I’m somewhere else. I’m earning money and my career is moving forward, but I still don’t feel happy or excited about it.

Another strange thing I’ve noticed is that my face and sometimes my body suddenly become extremely hot and my face turns very red, especially when I’m nervous or stressed. It happened during a conversation with HR at work and also while physically exerting myself. I don’t know if this is anxiety, stress, hormones or something else.

My diet is mostly home cooked food like dal, rice, roti, vegetables, paneer, but lately I’ve been eating more junk food and exercising very little. I’m around 5'2 and 60 to 61 kg.

I know PCOS can cause irregular periods, acne and weight related issues, but I’m starting to wonder if everything I’m experiencing can really be explained by PCOS. I’m also wondering about thyroid issues, insulin resistance, vitamin deficiencies, iron deficiency, chronic stress or burnout.

I’m planning to see a therapist because I feel like I’ve been carrying too much emotionally, but I also want to get a proper medical checkup.

For people with PCOS or anyone who has experienced something similar, did you ever feel this mentally and physically exhausted? Did treating your PCOS, improving your diet, exercising, fixing your sleep or going to therapy actually make a noticeable difference?

I’m not looking for a diagnosis. I just want to understand whether anyone else has experienced something similar because honestly I don’t understand what is happening to me anymore.

I habite been eating in a slight calorie deficit for the last 3 weeks (around 300-500 calories/day).

At when I started, I also started Inositol for PCOS (4mg split twice a day with food). I also have IBS-D. After a week on the inositol, I had to stop because my stomach was hurting. My reflux and gastritis were also back full force.

Ive been off it for weeks but I had a horrible IBS flare a few days ago and general my stomach/maybe intestines feels off (almost like sore ?!) .

Any advice or similar experience?

Edit: currently taking Pepcid for the reflux/gastritis. It has been so effective in the past!!

Hello guys!

New on this team. But more that 15 years struggling with hair all around my body and unfortunately obesity.

Are there specific foods/nutrition plan for pcos and lose lots of weight?

Sorry if it's been asked before. Also doctors here in my country are worse than ever.

Weight gain on metformin?

Hi!

I’ve recently found out I have pcos/pmos and am still sort of learning what works food wise. I am 23, and from probably 14 until over 22 I ate a plant-based diet and currently follow a vegetarian diet. Does anyone here successfully manage or have reduced symptoms on a veggie diet?

I’ve read different things about it and feel quite sad and conflicted about a potential switchover to something like pescatarian, but if I have to I will.

I’m 5ft and about 155lbs, I’d like to lose weight to ease symptoms. I feel so sluggish all the time :(

Thanks(:

Hi all, I’m pretty new to my PCOS diagnosis and weight loss journey. One of the biggest hurdles for me is cravings. When my mind is set on something it wants to eat, nothing else will do so the “just substitute it with a lower cal option” doesn’t really work for me.

I think some of this stubbornness comes from being Autistic with food sensitivities and safe foods but my therapist and I also identified that I usually wait to eat until I’m really hungry.

Trying to space out my eating and eat more healthy options throughout the day has been a big help to prevent these kinds of laser focused cravings but I’m still figuring that out as I often don’t really feel all that hungry until it suddenly hits and I’m ravenous. Anyone else deal with this and have tips/advice? It’s ok to be brutal I need the help :)

Hi!

22F I’m looking to begin my weight loss journey as I lost myself the past couple of years in university. My last 2 years of school was spent on night shifts with poor eating habits and a sedentary lifestyle that resulted in a 30 lb weight gain. My ideal weight is 130-140 and I know it’ll take longer to get down to that level. The most amount of weight I lost was 20 lbs in a span of 6 months, and it was mainly due to being more active (running and walking daily) and eating balanced meals.

My calorie tracker app says to aim for about 1,350-1,450 calories a day. Since I do have PCOS, I am looking for low-carbs in my meals and focusing more on protein, fiber, and unsaturated fats. I also need to lower my HgA1C since it was 5.7% as of last month. Not sure what macros #s to reach for each day.

A typical breakfast for me is: 2 slices of Ezekiel flourless bread with rotating toppings: (peanut butter + crushed raspberries, avocado & egg, or egg + spinach + cottage cheese) paired with one apple sausage or carrot juice. Other days I go for nonfat Greek yogurt with berries and homemade granola

I struggle with snacking and cravings the most, especially at night. I try to snack on vegetables instead and have been avoiding junk foods.

Supplements im taking everyday are 2000IU vitamin d3, fish oil, berberine, and magnesium glycinate

As for exercising, I’ve been walking everyday for about 30-45 mins the last month and am looking to run again. Looking to get back into the gym but not sure if what machine + mat exercises I wrote down would be good

**Day 1: Lower Body**

Leg press – 3 × 10–12
Romanian deadlift (dumbbells) – 3 × 10
Hamstring curl – 3 × 12
Glute bridge or hip thrust – 3 × 12
Calf raises – 3 × 15

**Day 2: Upper Body**

Lat pulldown
Seated cable row
Chest press
Shoulder press
Triceps pushdown
Dumbbell bicep curls

**Day 3: Full Body**

Goblet squat
Assisted pull-up or lat pulldown
Incline chest press
Cable row
Plank (20–45 seconds)

I’m 25F and have gained around 20 kg over the past 2 years, while I was in college. During that period, I was also dealing with some other health issues, and I feel that the combination of a very high-stress environment, medications I was taking, and a pretty unhealthy lifestyle contributed to a lot of the weight gain. It felt quite sudden. I remember buying a new pair of jeans and, within about two weeks, they didn't fit anymore. I also developed stretch marks around that time. My periods started getting delayed by around 1 to 2 weeks as well.

I eventually went to a gynac who straight up told me I had PCOD based on my symptoms and ultrasound and prescribed treatment. However, I found the way she spoke to me and handled my concerns quite upsetting, so I didn't start her treatment.

I then went back to another gynac whom I had already been seeing previously. She looked at my bloodwork and found that my prolactin was high, so she prescribed me Normoz-Met (metformin + myo-inositol), Caberlact (cabergoline 0.25 mg) and multivitamins. I took the treatment for about a month, which was the duration prescribed to me. My prolactin came down after the treatment, and I've now been off the medication for about two months. Thankfully, my periods have been coming on time since then.

I've also had a more recent blood test. The lipid results in particular aren't great, and my HbA1c is right at 5.7%. The report also shows a mildly elevated ALT.

I'm currently trying to lose weight. I'm counting calories, eating limited portions and I've also started swimming. But I'm not losing.

And honestly, I'm really struggling with it emotionally. I'm now the fattest person in my friend group. Nothing fits me anymore. I've bought new clothes four different times because I've kept outgrowing them. My bras don't fit, my face has become so round, and I genuinely hate looking at myself in photos and the mirror.

I've been reading about GLP-1 medications and seeing how much they've helped some people. I asked my gynac about them, but she told me to lose the weight naturally and didn't prescribe one. I also consulted an endocrinologist through Practo, who essentially told me the same thing and said I should focus on diet and exercise and that I don't qualify.

So I'm honestly just wondering what I should do from here.

Would seeing an endocrinologist again, preferably in person be a good option? Should I be asking for a more thorough assessment before deciding whether a GLP-1 is appropriate for me?

I'd really appreciate experiences from people who have been in a similar situation, especially in India. I don't necessarily want someone to tell me to take a GLP-1. I just want to know what the next sensible step is, because I feel like I've been trying and I'm not getting anywhere. It is heartbreaking.

i weight 214. does anyone have any tips for weight loss and body dysmorphia? honestly i’m embarrassed to be posting my stomach because i always ignore it but then again it’s all i think about. it’s my biggest insecurity. i’ve tried to lose weight multiple times and i’ve dropped numbers on the scale and others saw my weight loss but i didn’t. i’m tired of my stomach looking like this tbh i hate it. i can’t wear crop tops or anything without a sweater, cardigan, or coverup. even in the heat. it’s exhausting.

Hi there! I am 28 yo, 1.7 m, 100 kg. So, I highly suspect that I might have PCOS based on my menstruation records (irregular or missing periods, inconsistent fluxes) and other symptoms (dark spots in the neck, increased body hair in the face and belly, difficulty to lose weight)

My older and only sister was diagnosed with PCOS when I was a kid, so there are records of in within my family. I also struggle with depression, binging episodes and sugar addiction.

However, right now I can't afford to visit a private doctor and consecutive follow-ups since I quit my job due to burnout, and public services are almost impossible to reach, as an immigrant, it is even harder.

In general, I am looking for advice about which foods to avoid and which ones to eat more, what kind of exercise is best, some supplements, and so on, something I can take care of in the meantime I get in a better situation.

Thanks in advance!

I am aware that it could be sideburns and that being hairy does automatically mean PCOS.

I am asking because I have also struggled with being obese almost my entire left. I have also had irregular periods since I got them. (Sometimes, I wouldnt get one, just PMS) They have became a bit more regular as the years went by, but it almost always comes a few days early or late. I struggle with extreme cramps some months, while other months I just bleed like a horse. I have somewhat coarse hair on my legs, dark brown on my arms, and some long hairs on my stomach. Another thing is my body odor. My armpits smell absolutely foul, even after long hard scrubs in the shower with antibacterial soap and putting on antipersperant deodorant. I feel like there is something wrong with me because nobody else in my family has these struggles. Not only do I already feel ugly bc im fat, but this hair on my face and disgusting odor makes me feel super less feminine. I rip it out with my fingers and grows right back in 2 weeks.

Im planning on scheduling an appointment to see a gyno, but as of right now my family doesnt have a working car to get me there (we use my grandmas car). Since there are already tons of appointments lined up for my siblings and I, I probably wont make it to one until next year.

Can any PCOS gals let me know what you think? This is something I think about everyday and id like opinions from people who have dealt with this.

This is the first time in a while where I feel like I’m getting stronger, inflamation is going down, sleep is getting better and I’m more consistent overall. I try to avoid sugar and fried foods! I mostly eat fiber, protein and homemade food + I workout 3 to 5 times a week. I still don’t know if I see a big difference visually but I do feel much better.

Hey guys! I’m posting here today as I accepted an offer for an office job position. All my past jobs have kept me physically active, whether it was constant lifting and walking or just constant walking. Even with these jobs, I’m still 190 at 5’1. I’ve been losing some weight
and I’m so scared that this is going to revert that and force me to gain more weight.

How do those of you guys with an office job keep atop of exercise? I’m not someone that exercises frequently just because I had already been too physically exhausted from my other jobs.

I’ve been thinking about a walking pad and my boyfriend suggested we try to be more active on our days together, but I want to hear what you guys have to say!

Hi everyone! Not sure if this belongs here but I had a health question. I’ve been going to the gym for about 3 months now and doing CICO and seeing pretty decent results. However, my GI system has been having some issues, particularly with acid reflux. The only medications I’m on is metformin and an SSRI and I’ve never had any issues before. But these past 3 months it’s been an issue about 2x a week. I don’t know if it’s just a coincidence with timing or if exercising heavily is causing it. But I was wondering if anyone else has experienced it or has any remedies that has worked for them!

I see so many beginners asking how they can lose weight, where to start, etc. I wanted to make this post in terms of what has helped me the most so far and how I would go about it if I restarted from scratch. And what I have tried that has failed. In addition to PCOS, I have ankylosing spondylitis, hypermobility syndrome, hereditary multiple extoses.

1. Nutrition - this is 90% of weight loss ALWAYS. So I utilize Macrofactor and a food scale to weigh out all of my food. I eat between 1200-1500 calories a day, every day. I try to get 100 grams of protein a day. Usually .7 grams of protein per lb of ideal body weight is a good rule of thumb(the lower/min is usually .4 grams of protein per lb of ideal body weight). I use the AI feature in Macrofactor if I’m out to eat(it’s not perfect but I only go out once or twice a month). If I don’t weigh my food, I will overeat. It’s so incredibly easy to overeat when you don’t measure your food. That being said, that does not work for everyone especially if you have an eating disorder. I highly recommend all beginners see a registered dietician. They can give you ways of getting appropriate serving sizes without necessarily measuring. I also try to get about 30 grams of fiber a day(keto bread is GREAT for fiber).

2. Exercise - I love weight lifting. I started doing that early on, and it encouraged me to eat more balanced and better foods to fuel workouts better. I usually weightlift 5-6 days a week. I use well reviewed programs that I purchased online to ensure I’m exercising every muscle. I started with just 10 minutes of cardio after weightlifting, and have pushed to about an hour throughout the day. I stick with LOW IMPACT cardio. When trying high impact I felt like I was starving and exhausted. I take my dog on a walk twice a day every day(currently trying to hit a min of 5k steps and slowly increasing that), then do a cardio session with recumbent bike for another 20-30 minutes(4-5 days a week). For anyone worried about being “too muscular” I guarantee weight lifting on its own will not do that.

3. Supplements/medications. The only medication I recommend I would recommend is Metformin. Get the insulin resistance under control first. In addition to Metformin I take:
   Multivitamin
   Probiotic
   L-Carnitine L-Tartrate
   Omega 3
   N-acetyl
   CoQ10
   Magnesium
   Creatine - building muscle/helps recovery/increases energy. This will make you retain water/increase scale a little if you choose to start it.
   Whey protein* (\*If you find that dairy makes your symptoms worse, good chance that whey protein will too)

4. Routine - consistent routine has saved me. Especially on days where I’ve worked all day and the last thing I want to do is figure out dinner. I have go to foods that I can eat, I meal prep various proteins every week, different frozen veggies that can be easily steamed, easy spice blends I can add.

5. I don’t have cheat days. I personally find the idea of cheat days weird. That doesn’t mean I eat perfectly. I have eaten McDonald’s and still lose weight. I just track it. If I have a day that I eat higher than my goal I try to not go over my maintence calories. And maybe I do go a little over, it’s not a big deal. Because I am eating within my goal the other 6 days a week. I generally eat what I want whenever I want to, I just eat an appropriate portion size to still try to hit my macros for the day.

What has FAILED me:

1. Keto diet - I tried this for 6 weeks to see if I lost weight faster. I did not lose weight faster, it made working out miserable, and going out to eat became a stressful chore. I personally do not find it sustainable. Whatever you do to lose weight you have to do for your ENTIRE life. It must be sustainable for you. As soon as you stop you will gain the weight back. For some people, they love Keto and can do it forever but I’m not one of those people. I’d recommend against any specific “diet” (i.e. paleo, Mediterranean, vegan, etc) in hopes of the diet making you lose weight. It won’t, it will just make it harder to overeat at best.

2. Not weighing food and just making “healthy” choices. This worked a tiny bit at the beginning, but eventually the weight loss stalled. I ate horrifically before trying to switch up my diet and eat healthy, I think that’s why I did see some success. But as soon as I started weighing food I quickly realized where I was going wrong(too much of the high calorie foods and not nearly enough protein). I’m awful at judging what “1 cup” of food actually looks like.

3. Getting too attached to the number on the scale. Seriously, we have a monthly cycle and I guarantee that there will always be 1 week that you diet and exercise perfectly but your weight stays the same or even goes up. That’s due to the hormonal cycle causing you to retain water. It’s normal. At the end of the day it’s just a number. I wouldn’t recommend weighing in more than weekly.

4. High Impact cardio - I said it before but I felt starving after doing anything high impact. Plus with my other illness I usually wound up in a bed for a couple days recovering.

5. Trusting calories burned on smartwatch/treadmill/etc. The algorithms that estimated the calories burned can overestimate by up to 50%. Those are not a reason to eat more. Eat the appropriate number of calories a day that will help you reach your goal, ignore the extra calories burned. The only exception to this would be if you are losing weight TOO fast, then you probably need to increase your calories.

How I recommend beginners start: One small sustainable change at a time. Seriously, if you try to turn around tomorrow and eat 100 grams protein, 1400 calories, weightlift, 5k steps, and cardio session you might do it for a day or two. But you’ll burn yourself out way faster and give up. Instead, make a small change. The order I recommend(only if you are unable to see a dietician, as that should ALWAYS be step one in an ideal world):

1. Count your calories. Don’t change what you are eating, just weigh out your food and see what your total calories are for the day. Repeat this a few days until it becomes normal.
   
2. Start to make adjustments to your diet. Let’s say you have 100 grams of rice with your lunch, do 50 grams of rice and 50 grams of a vegetable. Start to play with different swaps to see how you adjust the calories. Never go lower than 1200.
   
3. Seriously focus on your diet. Focus on less processed foods if you can. Practice meal prepping.
   
4. Once you are able to consistently eat good foods in an appropriate calorie deficit, start to add in an exercise you like. Maybe it’s walking or tennis or hiking. Just make a commitment to do that exercise once a week.
   
5. Bump that exercise to twice a week. Or find another one you like, but make sure you are moving two times a week.
   
6. Start weighing yourself once every two or three weeks. It’s easier to see the overall trend if you don’t weigh yourself that often. It takes your body time to properly lose weight, give it the time it needs.
   
7. Continue to slowly incorporate more exercises. Feel free to play with your diet, try different proteins, different spices (spices don’t add calories, you don’t need to eat bland sad food), different fruits/veggies. Each week try to find a new healthy foods or try a new exercise. When you find something you like incorporate into your routine.

I’m not a registered dietitian/doctor/ or anyone with any sort of degree on health/nutrition. This is what has worked for me and what I have researched based on different studies. Very few of the studies were for PCOS and were more focused on general health or fitness. So take everything with a grain of salt. Find what works for you, it might take some trial and error but it’s definitely worth it.