Download FREE Practo app
Get ₹200 HealthCash
Want to lose weight
I have PCOD, and my current weight is 92 kgs, i was 84kgs in january 2025, i gained weight faster. I want to lose atleast 20kgs. I haven't started any exercise or diet yet. Whats the first thing in should do?
Answers (12)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
Next Steps
Book consult from Practo
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced dietitian online and get your health questions answered in just 5 minutes.
+170
Losing weight with PCOD requires a gradual, consistent approach tailored to your body’s unique hormonal needs. Here are practical steps to get started:
-Consult a healthcare professional to help you get a clear idea on your sudden weight gain concerns.
-Focus on whole grains, high-fiber vegetables, lean proteins (eggs, pulses, low-fat dairy), and avoid refined carbs, sugary foods, and fried or oily snacks.
-Try to use smaller plates and eat mindfully to prevent overeating and make sure you are well hydrated.
-Begin with 20–30 minutes of walking daily and gradually add activities like cycling, swimming, or any sport to your daily routine.
-Practice relaxation techniques such as meditation or deep breathing to help balance hormone levels and try to get at least 7–8 hours of quality sleep each night.
-Keep a diary of your meals, exercise, and weight changes to stay motivated and adjust your routine as needed.
Next Steps
Do consult me for detailed personalized guidance to help you achieve your health goals, PCOD management and build sustainable habits for better health.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hello user
PCOS is a hormonal imbalance associated with other disease or symptoms
. Underweight /Obesity
. Diabetes
. Thyroid
. High cholesterol
.Irregular period
. Excess facial hair
. Gastrointestinal problems
. Bone related problems
And many more
HOW WE TREAT PCOS and other disease caused due to PCOS thru diet
. Balancing your hormones and increase your fertility.
. Treating the deficiency , symptoms and disease cause due to pcos
. Diet for getting into shape
Many more
Before prescribing any thing ,we need some health information like
Vitals,health parameter, physical activity, family history, occupation, daily routine and any many.so ,if you want to contact ,please contact us thru the link below or via Practo
Next Steps
For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
Thanks with Regards
Dt. Ankita
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Please ask me directly for personalized diet plan for you.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Good evening pls join through practo app directly for a better guidance.
Answered
Flag this answer
0/2 people found this helpful
Was this answer helpful?
YES
NO
Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
PCOD is a hormonal imbalance. Weight management and hormonal treatment is best way to control it. You may contact for personalised diet plan.
Next Steps
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Prachi Fotani
Dietitian/Nutritionist
17 yrs exp
Pune
Follow a calorie deficit diet, start exercise for 40-45 min daily
Increase protein intake, reduce carbohydrates, sugar, and oily food.
Monitor your water intake & sleep quality
Next Steps
For a personalised, sustainable diet plan tailored to your body and goals —
Book your 1:1 consultation today.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Sarita Kumari
Dietitian/Nutritionist
4 yrs exp
Noida
You gained faster as you are suffering with hormonal disbalance.connect direct on app for reversal of pcod and weight loss
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Obesity related insulin resistance in PCOD increases the risk of developing conditions like type 2 diabetes, cardiovascular disease and metabolic syndrome.
Despite being a hormonal syndrome, managing PCOD through proper nutrition is crucial in mitigating these symptoms and reducing risk of associated diseases
What to eat
1. Includes high fiber
High fiber diet improves gut health by promoting beneficial gut bacteria and helps managing cholesterol
2. Incorporate goodness of grains
Whole grain such as oatmeal, brown rice Barley, quinoa, millets full longer and helps manage weight
3. More non starchy vegetables
Greens leafy , spinach , kale , cabbage along with vegetables like tomatoes, mushrooms packed with nutrients and low in calories
4. Add more protein:
Women with PCOD aim to consume 1-1.5 gm more protein than the average individual. Includes protein rich foods along with low glycemic load carbs can help reduce high - sensitivity C reactive protein which responses inflammation
Pulses , such as beans and lentils are excellent source of protein and essential micro nutrients
5. Embrace healthy fats :
PUFA such as omega -3 fatty acid found and sardines help reduce insulin resistance and cholesterol level
6. Add anti oxidants
Green tea , berries and nuts and seeds
Tips and tricks :
1. Eat smaller and frequent meals to stabilise blood sugar levels
2. Start seed cycling to maintain hormonal health and regulate periods
3. Avoid eating at least 3 hours before bedtime to enhance sleep quality
4. Stay hydrated by drinking water and avoid sugary drinks
5. Incorporate physical activity into your routine to reduce insulin resistance and improve mood
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
There is a strict regimen that need to be discussed . Please contact directly through App for customised plan
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation for a proper diet
We need to work on many elements to heal your PCOD as well.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Dr. Kavita Dwivedi
Homoeopath
15 yrs exp
Raipur
Need detail case history to guide u properly if u wish to take proper treatment consult online through practo app for proper management
Consult online through practo app
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.