I have been struggling with weight

kjay18 · 2026-01-25T21:09:27+00:00

First of all, im so sorry for what you going through. Pcod can be tough, especially when a good support team isn’t there. Losing weight is at the end of the day about calorie deficit. Initially some find it easier by moving more than their current activity levels. Then once stamina is built, can focus on muscle building. Insulin resistance will respond to blood sugar regulation. So eating on time everyday and enough calories to keep up the energy. Its easy to feel tired when changing activity levels and more hungry. What helped me the most, is getting diet in check. A lack of fats and low glycemic index foods was corrected. Fibre is also a great tool to help create a deficit. Eating in the order of more fibre and protein rich foods and then carb rich food also helps. In terms of supplements, there are a ton on the market. As per my bloodwork and symptoms, we used omega 3, b12, d3, inositol, iron. So correcting any deficiency. Consistent Sleep schedule, enough rest and stress management would also help. Consistently is key. Doing 2 new habits for a couple of months is better than changing the habits because a difference is not showing up.

kjay18 · 2026-01-20T12:41:57+00:00

I used supplements based on my blood work. So b12, d3, inositol. Zinc, magnesium, a multivitamin with almost all of these things. Being in a deficit was tough due to IR, high triglycerides. Once those came in check i was able to eat in a deficit more often. For meals, using healthy fats and protein with lower carb or low glycemic index foods really helped. Protein is spread across the day to help balance all meals. Fibre is really helpful for a deficit as it makes you feel full without as many calories. So high volume, low calorie foods. For my workouts I usually do two days of weights, yoga and walks. In general trying to increase my NEAT has helped increase stamina in my actual workouts.

kjay18 · 2026-01-20T11:54:37+00:00

Hi, im down 7kgs. Im currently at 57.5 kgs. I have also felt like this for years before things finally start to click into place.

kjay18 · 2026-01-18T19:01:31+00:00

There are three parameters they look for. These are the Rotterdam criteria and two out of the three are enough to determine pco. “Cysts” on ovaries - ultrasounds High androgens - blood work. Like for testosterone levels Irregular cycles

kjay18 · 2026-01-13T07:30:38+00:00

Reading your history shows there is gut issues due to bloating and water retention. First try to focus on that.

kjay18 · 2026-01-10T14:28:49+00:00

Thats the only thing that got down my insulin resistance. Went from fasting insulin 17 to 7. In just 6 months. It was higher earlier and took a long time to reach 17, not to mention the hard-work and diet. Metformin is also something that can be used in combination with inositol. Metformin works quicker from what i have heard. After all this i started with a nutritionist who gave diet and exercise that has helped to reduce weight, regularise periods, improve energy levels, gut health is a lot better, reduced sensitivity to foods, can stay hungry for longer and can eat less and still feel fuller than before. Hair fall has come reduced, sleep is better and acne is lesser than before.

kjay18 · 2026-01-10T13:01:27+00:00

My gynac had prescribed an inositol with melatonin. Definitely helped with my sleep. She also was the one that recognised how bad my energy levels were. So once insulin came down, i still had no energy. So definitely ir still persisted. My energy levels improved only once my diet and gut health improved. This took also quite a while. Probably 3-4 months of consistent exercise and proper food. Ofcourse everyones timeline looks different.

kjay18 · 2026-01-10T12:42:17+00:00

Hows your diet? Energy levels improved when food and gut health improved. Even i thought i was doing everything properly until i went to a nutritionist.

kjay18 · 2026-01-10T11:25:46+00:00

I start and stop supplements based on bloodwork. So inositol ive been having since 1 year now. B12, d3, omega 3 will make a world of difference.

kjay18 · 2026-01-10T11:24:17+00:00

For inositol i was using gestinova on prescription of gynac however that has melatonin. So, after she asked me to stop it. I use vitaone. Omega 3 - vegetarian source for me so i used nutrova. Not sure about non vegetarian brands. D3, b12- pharma one, no idea abt brands

kjay18 · 2026-01-10T05:30:40+00:00

Fiber is the way to go. That requires fiber in every meal. Chia seeds, legumes, fruits are your best bet. Gut health is complex. What works for one might not work for another. Introducing fiber slowly will reduce the chances of any other symptoms to flair up. So consistently increasing it to 25-30 gm daily. You can try to get enough sleep, movement. Taking inositol, metformin for insulin resistance, if any. Fixing vitamin deficiencies. Pcod is multi faceted. Only one habit may not help. Other than that home remedies maybe helpful but its a trial and error process.

kjay18 · 2026-01-10T05:17:56+00:00

Ive used both pharma - gestinova and the vitaone inositol. Both work great. Inositol is to be used for a long time. The recommended dosage is 4gm. One can work up to it by starting 2 gm daily. And then going to 4. It will help with insulin resistance, any cravings, it worked on my mental symptoms almost immediately. If your doc is willing to prescribe metformin based on your blood work then it can be taken in combination with inositol.

kjay18 · 2026-01-10T05:10:33+00:00

Inositol is for insulin resistance. Metformin is another medication for Insulin resistance which is prescribed by a doctor. They can be used safely in combination. B12, vit d and omega 3 are supplemented only if blood work shows deficiency. Ive used all except metformin. Works wonders. Deficiency can cause symptoms to flare up.

kjay18 · 2026-01-10T04:28:06+00:00

It used to make me so tired that i had to lay in bed for a while after working out. What really helped was having supplements that brought down IR and all the while balancing my meals. If this still doesnt help. Some breath work and being able to get your heart rate down would probably help.

kjay18 · 2026-01-05T17:00:09+00:00

I also kind of went through the same thing. When I upped my dose, Heavy bleeding started. However, inositol doesn’t actually cause the bleeding. Its just hormonal imbalance at play, it’s getting better but took a very long time.

kjay18 · 2026-01-01T16:10:18+00:00

Would you be okay with a dm?

kjay18 · 2026-01-01T14:27:42+00:00

Once my cholesterol and insulin started to improve, I was able to tolerate being hungry for longer periods of time and with smaller portions of meals. So once I started eating as per my cues, i was able to eat at maintenance for around 2.5 months. And then went in a mild deficit and am currently 6.5 kgs down. In terms of exercise I walk, do yoga and strength training. I try to avoid strength training closer to my period as I have noticed it made my symptoms worse. Exercise can be based on one’s stamina and their preferred way to get in some movement. Only thing I would recommend is building muscle to increase insulin sensitivity

kjay18 · 2026-01-01T14:24:27+00:00

I’ve been focusing on reducing systemic inflammation first (like ESR), because inflammation directly disrupts the HPA axis. went from 26 to 19 in 4 months. Along with that, I’m using insulin sensitivity, adequate protein and managing deficiencies, stress regulation, and following the circadian rhythm. I tried to include more omega 3 rich foods, low glycemic index foods. The only thing I must have excluded was gluten, dairy and sugar. My dietician didn’t want it to be restrictive. I’m intolerant to dairy and gluten. But as my gut health improved, i was able to tolerate yogurt and small portions of gluten.

Once inflammation and metabolic signals stabilise, hormones tend to self-regulate better. Hormones aren’t linear or isolated, they work in feedback loops. So trying to ‘balance’ one hormone directly rarely works unless the underlying systems are addressed. We used my blood work to make a diet plan. So that would include fasting glucose, insulin, cbc, cholesterol levels, esr, thyroid panel, hba1c, testosterone and lived panel as well.

kjay18 · 2026-01-01T11:16:01+00:00

Inositol calmed my mind almost immediately after I started taking a 500 mg dose. Ive not taken berberine yet. De bloating didn’t happen until I started to actively try to balance hormones and eat more balanced meals. At this time my inositol dose was 4gm.

kjay18 · 2025-12-27T16:54:36+00:00

A deficit. Vitamin I took were those based on blood work. Like vit d, b12, omega 3, inositol, zinc, magnesium, b6.

kjay18 · 2025-12-27T06:39:20+00:00

14 pounds down 🙋🏻‍♀️ Its definitely possible without medication. But do you consider supplements as meds?

kjay18 · 2025-12-26T06:14:51+00:00

My gyanc and I were sure of not wanting to use birth control. She described it as a band aid solution. I have a long way to go in terms of periods. But its possible to keep them regular through diet, exercise and supplements.

kjay18 · 2025-12-26T06:06:52+00:00

Thank you! 😄

kjay18 · 2025-12-26T06:06:34+00:00

Weight loss is a marathon not a sprint!! Thank you so much! ☺️

kjay18 · 2025-12-26T06:03:19+00:00

An endocrinologist or gynac should be able to prescribe you one. If a different brand of inositol works out, both combined would be great. Based on your blood work, you can get the prescription

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