Lost 60 kgs with PCOS over 4 years at the age of 45!!
PCOS made weight loss feel impossible for years.
I felt hungry all the time, my cravings were intense, and even when I did lose weight, I would gain it back so easily. For a long time I genuinely thought something was wrong with me because what worked for other people never seemed to work for me.
But over time, I lost 60 kgs and more importantly, I kept it off.
Here’s what actually helped:
• I started tracking my calories consistently, and honestly I think that was the biggest factor in my weight loss. I was genuinely surprised when I realized how many calories I had been eating every day before I started logging things properly. I used an app for tracking calories daily which I think made the process easier(FitPanda AI calorie counter) but there are many other apps available as well.
• I stopped trying to lose weight as fast as possible. Every extreme diet just led to burnout and rebound weight gain. Slow progress was the only progress that lasted for me.
• Protein and steps made a HUGE difference for my appetite and energy levels. Whenever my protein intake dropped, my cravings got way worse.
• I stopped “starting over” after bad days. One high-calorie meal used to turn into an entire bad week. Now I just move on at the next meal.
• I built routines that worked with my real life instead of against it. Repeating simple meals, walking more, sleeping properly, and staying somewhat consistent mattered more than being perfect.
• Stress and sleep affected my hunger way more than I realized. PCOS already makes things harder hormonally - being sleep deprived made everything 10x worse for me.
The biggest mindset shift was realizing that PCOS does not make weight loss impossible. It can absolutely make it slower and more frustrating, but consistency still works.
It took me years to stop treating my body like the enemy.
If you have PCOS and feel stuck right now, don’t let social media convince you that you’re failing because progress is slower. Sustainable habits beat short-term motivation every single time.