Ever feel like playing by your body’s your mysterious rules booklet? For 5 out of 1 women in India, the title of that rule book is Polycystic Ovary Disorder (PCOD) or Polycystic Ovary Syndrome (PCOS). Surprise acne brakeouts to periods that you refuse to move ghosts and stubborn weight can make you feel that your hormones are in full rebellion.

But what’s losing weight with Pcod, is really hard, or we are missing a trick? We talked to two experts to unpack challenges and solutions.

Dr. Shilpa Swamy, Advisor – Artemis Light, Vatika Gurugram and gynecological diseases, suggests that hormonal imbalance, insulin resistance, and low metabolism makes Kilos more difficult to excuse to be more difficult when it is with PCOD. “These changes affect appetite, energy and fat storage, slow down metabolism and make weight loss more difficult,” she says.

Dr. Neha Khandelwal, Director of Obstetrics and Gynecology Department in Claudanin Group of Hospitals, New Delhi, Kailash Colony, and Director of the Department of Gynecology, echo it. “Women with about 70–80% PCOS have some levels of insulin resistance, meaning that their body struggles to use insulin effectively,” she says.

The elevated insulin level triggers the body to store more fat, especially around the abdomen, while ramping the male hormones (androgens), causing acne, hair growth and irregular periods – all are part of hormonal chaos that makes weight loss difficult.

Despite the challenges, both experts agree that losing weight is perfectly obtainable – and beneficial. “With a balanced diet, exercise and regularity, it is possible to lose weight,” Dr. Swami says. In fact, Dr. Khandelwal states that there may be a major difference in even a slight weight of 5–10% of body weight: improve menstrual cycles, increase fertility and reduce the risk of diabetes and heart disease.

When it comes to diet, it is important to stabilize blood sugar levels. Dr. Khandelwal recommends a lower-glociMic index (GI) diet, rich in entire grain-rich oats, millet and quinoa. Add lots of fiber to fruits and vegetables – berries, apples, and pear – and explain about sophisticated sugars and processed foods. It is also necessary to include lean protein sources such as lentils, cheese, and healthy fats such as tofu and avocado and nuts.

Dr. The owners continuously emphasize small food to maintain insulin levels and curb hunger. “Full foods such as fruits, vegetables, whole grains, lean proteins, and healthy fat diets should be made,” she says.

On the exercise front, a combination of strength training, cardio and flexibility work is the most effective diet. Dr. According to Swami, power training develops lean muscle, which increases metabolism, while cardio activities such as walking, cycling, or dance improves heart health and assist calorie burn. She also recommends yoga, which “increases flexibility, reduces stress, and balances hormones”.

Dr. Khandelwal supports a similar approach, high -intensity interval training (HIIT) and highlighting power training in the form of effective fat burners. “Even moderate activity such as brisk walking or swimming can reduce insulin resistance and stress,” she says.

Dr. Swami advised patience and said that 6 to 12 weeks can make efforts to see changes. “PCOS can slow down progress, but it is necessary to maintain a balanced lifestyle to be patient, consistent, and to experience long -term success,” she says.

Pcod does not stop when weight gain. “Symptoms vary from one person to another,” Dr. Swami says. These may include acne, mood, oily skin, deep patches on the neck or underarms, sleep disturbances and fatigue – many of which are bound by insulin resistance and hormonal imbalance. In some cases, infertility can occur from irregular ovulation. However, “A balanced approach can treat these symptoms and bring overall welfare over the long term.”

Dr. According to Swamy, drugs like metformin can help improve insulin sensitivity, while incetol, vitamin D and Omega -3S can offer supplements such as 3S. However, she warns, “Always consult a doctor before taking any medicine or supplementing for safe and effective results.”

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