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PCOS Weight Loss Plan

This document outlines a PCOS-friendly weight loss plan with a target weight range of 50-60 kg, focusing on fat loss, lean muscle gain, and hormonal balance. It includes a structured workout plan with strength training and active recovery, as well as a vegetarian-friendly nutrition plan emphasizing low-GI, high-protein foods. Additional tips for healthy habits include adequate sleep, daily step goals, stress management, and monitoring menstrual cycles.

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366 views3 pages

PCOS Weight Loss Plan

This document outlines a PCOS-friendly weight loss plan with a target weight range of 50-60 kg, focusing on fat loss, lean muscle gain, and hormonal balance. It includes a structured workout plan with strength training and active recovery, as well as a vegetarian-friendly nutrition plan emphasizing low-GI, high-protein foods. Additional tips for healthy habits include adequate sleep, daily step goals, stress management, and monitoring menstrual cycles.

Uploaded by

tdcyfychvu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PCOS-Friendly Weight Loss Plan

GOALS

- Target Weight Range: 50-60 kg

- Short-Term Goal: Reach 65 kg first

- Focus Areas: Fat loss, lean muscle gain, hormonal balance

WORKOUT PLAN (6 Days/Week)

Strength Training (Mon/Wed/Fri) - 45-60 minutes

Day 1: Lower Body + Core

- Goblet Squats - 3x12

- Glute Bridges - 3x15

- Step-ups or Lunges - 3x12 each leg

- Plank - 3x30 sec

Day 2: Upper Body

- Shoulder Press - 3x12

- Bent-over Rows - 3x12

- Push-ups (knee if needed) - 3x10

- Wall Angels - 2x15

Day 3: Full Body + Core

- Dumbbell Deadlifts - 3x10

- Squat to Overhead Press - 3x12

- Russian Twists - 3x20

- Mountain Climbers - 3x30 sec

Active Recovery (Tues/Thurs/Sat)

- 30-minute walk post-meal

- Or Yoga / Dance / Light Cycling


PCOS-Friendly Weight Loss Plan

Sunday: Full Rest + Stretching

NUTRITION PLAN (Vegetarian-Friendly, PCOS-Focused)

Principles

- Low-GI, high-protein, anti-inflammatory foods

- Small meals every 3-4 hours

- Limit refined carbs, dairy, caffeine

- Hydrate: 2.5-3L water/day

Sample Meal Plan (Veg)

Breakfast:

- Protein Oats: Rolled oats + almond milk + chia + berries + cinnamon

- OR Besan chilla (2) with mint chutney + 1 boiled egg (optional)

Mid-Morning Snack:

- Handful of mixed nuts (almonds, walnuts)

- OR 1 small fruit (apple/pear) + green tea

Lunch:

- Paneer stir-fry + quinoa/brown rice + salad with lemon/olive oil

- OR Moong dal + mixed veggie sabzi + multigrain roti

Evening Snack:

- Hummus + carrot/cucumber sticks

- OR Greek yogurt (if tolerated) + flaxseed

Dinner:
PCOS-Friendly Weight Loss Plan

- Clear soup + chickpea salad with lemon

- OR Grilled tofu + sautéed greens

HABITS & TIPS

- Sleep: 7-9 hours daily

- Steps: 5,000-8,000 per day

- Stress: Practice yoga, meditation, or journaling

- Period tracking: Monitor cycle improvements

- Include PCOS helpers: Cinnamon, turmeric, spearmint tea

You Got This! Small, consistent changes will lead to sustainable progress.

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