If You Have PCOS, Is There a Different Rulebook for Losing Weight?

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Ever feel like your body’s playing by its own mysterious rulebook? For 1 in 5 women in India, that rulebook is titled Polycystic Ovary Disorder (PCOD) or Polycystic Ovary Syndrome (PCOS). From surprise acne breakouts to periods that ghost you and stubborn weight that refuses to budge, it can feel like your hormones are in full rebellion.

But is losing weight with PCOD really that tough, or are we missing a trick? We spoke to two experts to unpack the challenges and solutions.

Dr Shilpa Swami, Consultant – Obstetrics and Gynaecology at Artemis Lite, Vatika Gurugram, explains that hormonal imbalances, insulin resistance, and reduced metabolism make it more difficult to shed kilos when living with PCOD. “These alterations impact hunger, energy, and fat storage, slowing down metabolism and making weight loss more difficult,” she says.

Dr Neha Khandelwal, Director of the Department of Obstetrics and Gynaecology at Cloudnine Group of Hospitals, New Delhi, Kailash Colony, echoes this. “Nearly 70-80% of women with PCOS have some level of insulin resistance, which means their body struggles to use insulin effectively,” she says.

Elevated insulin levels trigger the body to store more fat, especially around the abdomen, while also ramping up male hormones (androgens), leading to acne, hair growth, and irregular periods—all of which are part of the hormonal chaos that makes weight loss harder.

The Good News: It is Possible

Despite the challenges, both experts agree that weight loss is absolutely achievable—and beneficial. “With a balanced diet, exercise, and regularity, it is possible to lose weight,” says Dr Swami. In fact, Dr Khandelwal points out that even a modest weight loss of 5–10% of body weight can make a big difference: improving menstrual cycles, enhancing fertility, and reducing the risk of diabetes and heart disease.

What Works: Diet and Exercise for PCOD

When it comes to diet, stabilising blood sugar levels is key. Dr Khandelwal recommends a low-glycaemic index (GI) diet, rich in whole grains like oats, millets, and quinoa. Add plenty of fibre from fruits and vegetables—think berries, apples, and pears—and steer clear of refined sugars and processed foods. Incorporating lean protein sources such as lentils, paneer, and tofu and healthy fats like avocado and nuts is also essential.

Dr Swami also stresses frequent, smaller meals to maintain steady insulin levels and curb hunger. “Whole foods such as fruits, vegetables, whole grains, lean protein, and healthy fats should form the core of the diet,” she adds.

On the exercise front, a balanced regimen combining strength training, cardio, and flexibility work is most effective. According to Dr Swami, strength training develops lean muscle, which boosts metabolism, while cardio activities like walking, cycling, or dancing improve cardiovascular health and aid calorie burn. She also recommends yoga, which “enhances flexibility, lowers stress, and balances hormones”.

Dr Khandelwal supports a similar approach, highlighting High-Intensity Interval Training (HIIT) and strength training as effective fat burners. “Even moderate activity like brisk walking or swimming can reduce insulin resistance and stress,” she says.

How Long Before You See Results?

Dr Swami advises patience, saying that it can take 6 to 12 weeks of consistent effort to see changes. “PCOS could make progress slow, but it’s essential to have patience, be consistent, and maintain a balanced lifestyle in order to experience long-term success,” she says.

What is Beyond Weight Gain?

PCOD doesn’t stop at weight gain. “Symptoms differ from one person to another,” says Dr Swami. These can include acne, mood swings, oily skin, dark patches on the neck or underarms, sleep disturbances, and fatigue—many of which are tied to insulin resistance and hormonal imbalance. In some cases, infertility can result from irregular ovulation. However, “a balanced approach can treat these symptoms and bring about overall well-being in the long term.”

Can Medications Help?

According to Dr Swami, medications such as metformin can help improve insulin sensitivity, while supplements like inositol, vitamin D, and omega-3s may offer support. However, she cautions, “Always consult a doctor before taking any medicine or supplement for safe and effective results.”

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