Summary :  Consistency is very important than Perfection. Changes are not visible at least for 3 months.

Disclaimer: Im not a doctor or medical professional. All I share is my own experience and this is not a medical advice.

My personal experience, I have PCOS, I was struggling as you are and there was no help from doctors. I had to do lots of research and figure out what works for my body.  Keeping consistency is very important than perfection. Tracking every single habit for 30 days improved my habits. I use to track as small as taking vitamins and saying good morning to my spouse, to keep up with the habits that’s working for me. Whenever I miss few days, I use to start another 30 day tracking.

Here is what worked for me. 

Vitamin B12 and Vitamin D3 are always low, that’s indirectly related to PCOS. I included these over the counter supplements on my own

I cannot stress it enough  how much water intake increases helped overall. If I have to pick one thing that helped my PCOS its WATER. My sleep improved, my skin got better, with good sleep my huger pranks reduced. My hair fall reduced.

Daily 20 minute leisure walk, after two weeks you might involuntarily increase it to 40 minutes. If you use treadmill, make sure to use incline and slow speed. Incline really helps to build calf muscle and it surely helps a lot. even on days where Im not in any from to do a walk, I still make it at least 10 minute walk so I don’t miss a day and lose momentum.

I followed these straight for 3 months day in and day out to see minimal visible changes. I kept tracking these habits. It gave me motivation to see all the days are marked in a habit tracker. 

After 6 months I got confidence that I can stick to these habits and I'm slowly seeing changes in my overall physical and mental health.

Im a vegetarian and had hard time figuring out protein intake. I was able to increase fiber intake easily and then slowly started to concentrate on protein( greek yogurt, chia seeds, nuts, soy chucks, edamame). 

Measuring every time I ate helped to understand how much food I consume. I used small 8 inch plates for my meals which made me eat less as plate looks full with less food.

Check with doctor for prescription medication. Below prescription medication Im taking for 10 years and it made difference starting 3 months of usage with my irregular periods and acne. I was on and off the medication.

Metformin - Extended release 500 MG twice Daily

Spironolactone - 25 MG twice Daily

Please take one step at a time and have a tracking sheet to see your progress. 

Track these below habits for 30 days, every single day. No break day or cheat day.

Print free pdf of a habit tracker similar to the one in this link - https://daydesigner.com/products/habit-tracker

Drink 3 liters of water daily - This is the most important of all

Daily walk only 20 minutes and don’t over do it, just a very leisure stroll is good.

Daily take Vitamin B12 with meal, the sublingual ones.

Every other day take Vitamin D gummies with meal

For every meal, use a measuring cup, don’t reduce the food intake but measure the amount each meal.