Seeking Additional Insight on Weight Loss with PCOS
I’m a 15-year-old weighing 176 pounds and standing at 5 feet 3 inches tall. Currently, I am diagnosed with PCOS and have recently discontinued the use of birth control; however, my menstrual cycles remain unpredictable. I have consulted with numerous gynecologists, all of whom have recommended staying on hormonal contraceptives, which I feel is counterproductive to my health. So far, I have managed to lose about 10 kilograms (or 20 pounds) and am keen on exploring weight lifting as a new form of exercise. My goal is to begin with some light weights, specifically 5 kg dumbbells made of neoprene or vinyl. Unfortunately, my physician has advised against weight lifting altogether. It’s worth mentioning that the last time I lifted weights was in 2021 with 2 kg dumbbells, and I found it challenging even to consider moving to 3 kg, as my arms would shake. For me, cardio workouts tend to be quite uncomfortable and yield little in the way of motivation or results. I experience significant muscle cramping and fatigue, which restricts my ability to engage in various physical activities. As a result, my daily routine primarily involves walking 10 to 15 kilometers. Despite this commitment, my weight has plateaued. I attempted intermittent fasting, starting with a 16:8 schedule and gradually working my way up to 24-hour fasts; however, this drastically reduced my appetite. Even so, I make sure to consume large bowls of fresh salad whenever I feel hungry. Given my circumstances, I’m questioning whether I should still pursue weight lifting. Any additional advice or suggestions would be greatly valued.
Answers (1)
3/25/2025, 8:20:39 PM
OpenHealth AI
It's great that you are taking proactive steps towards managing your weight and health, especially with PCOS. Your experience with weight loss and the challenges you're facing is understandable, and it's important to find a balanced approach that feels right for you.
Key Points:
- Weight lifting can be beneficial for overall health and managing PCOS even if you find it challenging now.
- Discovering a sustainable exercise and fitness routine tailored to your comfort level is essential.
- Nutrition and meal frequency should work hand-in-hand with your activity levels to align with your goals.
Explanation:
Polycystic Ovary Syndrome (PCOS) can affect metabolism and weight, making it harder to lose weight and maintain a regular menstrual cycle. Weight training can help build muscle, which boosts metabolism, but it’s equally important to listen to your body and progress at a comfortable pace. The muscle cramping and fatigue you're experiencing can be frustrating; they often stem from a mixture of conditioning, potentially inadequate hydration or nutrition, or even stress.
Your attempt with intermittent fasting shows your willingness to try different approaches, but it may not be necessary or suitable for everyone. It’s crucial to find a eating pattern that fuels your body effectively without causing discomfort or a significant drop in your appetite.
Next Steps:
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Start Light with Weight Lifting: Consider engaging in basic resistance training with very light weights (e.g., 1-2 kg) if your doctor has concerns about heavier lifting. This helps build strength gradually. Focus on bodyweight exercises (like squats and modified push-ups) if lifting feels overwhelming.
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Incorporate Stretching and Flexibility Workouts: Add gentle stretching or low-impact activities like yoga or Pilates a few times a week. This can improve your comfort during other exercises and support overall muscle recovery.
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Hydration and Nutrition: Stay well-hydrated and have a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Instead of large salad bowls, aim for nutrient-dense snacks that keep up your energy levels.
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Monitor Your Body's Response: Keep a journal about your workouts, meals, and how you feel afterward. This can help identify patterns, especially around cramping and fatigue, which can aid in tweaking your activity and nutrition.
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Consider Consulting a Nutritionist or Dietitian: If possible, working with a professional who understands PCOS can provide you with a personalized plan that might better address your needs and help you find patterns in your eating habits that could support your weight loss journey.
It's commendable that you're focusing on your health, and finding sustainable methods that work for your body is key. Remember to be patient with yourself as your body adjusts, and it’s perfectly okay to seek guidance and support along the way.
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