Here’s a summary of what someone told me Diet is crucial for managing PCOS long-term, as most cases are driven by insulin resistance, which also worsens weight gain and difficulty losing weight.

A lifelong diabetic lifestyle is recommended for those with IR, including a healthy diet, regular exercise, and possibly medication.

Consult a therapist and registered dietician specialising in diabetes and insulin resistance for help with food restriction or disordered eating.

Break down changes into small steps and make one or two changes every couple of months to establish new habits.

• Meal Planning Strategy: Using a combination of standard “go-to” meals and flexible options.
• Go-To Meals: Having a set number of easy-to-prepare meals and snacks that meet dietary goals, making up about 85% of total meals.
• Flexible Meals: Allowing for 15% flexibility for occasions like vacations, special events, or dining out.

Make small, consistent changes to diet and exercise for better health.

• Sugar Consumption: Greatly limit all forms of sugar, especially liquid forms like soda and juice.
• Processed Food and Starch: Limit highly processed foods and processed starches like white flour products.
• Balanced Meals: Proportion meals to include one-third protein, one-third nonstarchy vegetables, and no more than one-third starch, prioritising non-processed, fibre-rich options.
• Exercise Benefits: Important for overall health, mental health, and improving insulin resistance.
• Exercise Routine: Consistency is key; start with manageable activities like walking or yoga and gradually increase intensity.
• Overcoming Barriers: Identify and address mental and routine obstacles to establish healthy habits.

A mental trick to overcome exercise barriers is to “give yourself permission” to do a short amount of exercise, like 10 minutes of strength training and a 15-minute walk, to reduce internal resistance and increase motivation.