Understanding PCOS & Natural Weight Loss Strategies – Hera Clinic, Punawale
Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women today, especially those in their reproductive years. One of the most frustrating symptoms of PCOS is unexplained weight gain, often around the belly area, which can feel impossible to lose despite dieting or exercising.
At Hera Clinic, Punawale, we understand how emotionally and physically challenging this journey can be. In this blog, we’ll help you understand:
- Why PCOS causes weight gain
- The health risks associated with it
- And most importantly — how to lose weight naturally with PCOS
Why PCOS Causes Weight Gain
Women with PCOS have a hormonal imbalance that affects how their body processes insulin — a hormone responsible for regulating blood sugar levels.
The primary reasons for weight gain in PCOS include:
1. Insulin Resistance
Insulin resistance means your body isn’t responding to insulin properly. As a result, the pancreas produces more insulin to control blood sugar. High insulin levels trigger fat storage, especially around the abdomen, making it harder to lose weight.
2. Elevated Androgens (Male Hormones)
PCOS leads to an increase in androgens (like testosterone). These hormones not only cause acne and excess hair growth, but also contribute to abdominal weight gain and muscle loss, making fat loss even harder.
3. Slow Metabolism
Due to hormonal changes, women with PCOS often have a slower metabolism, meaning they burn fewer calories at rest than women without PCOS.
4. Cravings & Mood Changes
Hormonal fluctuations affect serotonin and cortisol levels, leading to:
- Sugar cravings
- Emotional eating
- Difficulty sleeping
Health Risks of Weight Gain with PCOS
Gaining weight due to PCOS is not just a cosmetic issue — it increases the risk of several health conditions:
- Type 2 Diabetes
- Infertility
- Heart disease
- High blood pressure
- Sleep apnea
- Depression & anxiety
That’s why addressing weight gain is a key part of managing PCOS effectively.
How to Lose Weight Naturally with PCOS
The good news is — you can lose weight with PCOS naturally by making sustainable changes to your lifestyle. Here’s how:
1. Focus on a PCOS-Friendly Diet
Eating the right foods can balance hormones, improve insulin sensitivity, and support weight loss.
✔ What to Eat:
- High-fiber foods: Oats, quinoa, broccoli, leafy greens
- Lean protein: Eggs, fish, paneer, dals, chicken
- Healthy fats: Nuts, seeds, olive oil, avocado
- Low-GI carbs: Brown rice, sweet potatoes, millets
❌ What to Avoid:
- Sugary drinks and refined carbs (white bread, biscuits, sweets)
- Processed snacks and fried foods
- Excess dairy and red meat (in some cases)
Tip from Hera Clinic: Try small, frequent meals every 3–4 hours to stabilize blood sugar levels.
2. Exercise Smart, Not Just Hard
Women with PCOS benefit from a mix of:
- Strength training (2–3x per week): Builds muscle and improves metabolism
- Cardio (walking, cycling, swimming)
- Yoga and Pilates: Help reduce cortisol (stress hormone) and regulate periods
Even 30–45 minutes of daily movement can make a big difference in managing weight and improving ovulation.
3. Manage Stress Effectively
Chronic stress can worsen insulin resistance and increase belly fat.
Try:
- Deep breathing
- Guided meditation
- Nature walks
- Journaling
4. Improve Your Sleep Quality
Lack of sleep affects hunger hormones and blood sugar control. Aim for 7–8 hours of quality sleep.
Sleep hygiene tips:
- No screens 1 hour before bed
- Keep the bedroom cool and dark
- Follow a regular sleep schedule
How Hera Clinic Can Help
At Hera Clinic, Punawale, Dr. Sairandhri Kate-Shinde provides personalized PCOS treatment plans that include:
- Hormonal evaluations
- Fertility assessments
- Weight management strategies
- Diet & lifestyle counseling
- Mental health support
Every woman’s PCOS journey is different. That’s why we focus on root-cause healing, not just symptom control.