Despite having PMOS, woman shares how these 7 habits helped her lose 22 kg naturally and go from 80 kg to 58 kg

Losing weight with PMOS can feel incredibly frustrating. Between hormonal imbalances, insulin resistance, fatigue and stubborn weight gain, many women struggle even after trying strict diets and endless workouts.

Now officially referred to as Polyendocrine Metabolic Ovarian Syndrome (PMOS), the condition highlights that it affects much more than just the ovaries, including metabolism, hormones and overall health.

Fitness influencer Tanisha Chadha recently shared on Instagram how she managed to lose 22 kg naturally and sustainably, going from 80 kg to 58 kg without crash dieting.


“And no… I didn’t starve. I didn’t do extreme diets. I just got consistent with the basics,” she wrote in her Instagram post.

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A post shared by Tanisha Chadha | PCOS Fat loss | Lifestyle (@tanisha_chadha__)

1. Staying in a Small Calorie Deficit

Tanisha said she avoided extreme dieting and instead focused on a slight calorie deficit that felt manageable long term.

“I didn’t starve myself, I just stayed in a slight, sustainable calorie deficit,” she shared.

According to her, staying around 200–300 calories below maintenance helped her lose weight steadily without feeling drained or deprived.

2. Eating More Protein Helped Reduce Cravings

One of the biggest changes in her routine was prioritising protein in every meal.

“Protein in every meal = fewer cravings + easier fat loss, especially with PMOS,” she explained.

Getting around 25–30 grams of protein per meal can help stabilise blood sugar, improve fullness and preserve muscle during weight loss — all especially important for women with PMOS.

3. Strength Training Over Endless Cardio

Instead of spending hours doing random cardio workouts, Tanisha focused more on strength training.

Lifting weights three to four times a week helped her build lean muscle, improve metabolism and achieve a more toned physique.

For women with PMOS, strength training can also support insulin sensitivity and hormonal health.

4. Daily Movement Matters More Than You Think

Tanisha stressed that simple movement throughout the day made a huge difference in her progress.

Walking regularly and aiming for around 8,000 to 10,000 steps daily helped her burn extra calories without exhausting herself.

It’s one of the easiest habits to stick to, and surprisingly effective.

5. Short Walks After Meals Helped With Bloating

Another habit she swears by is taking a quick walk after eating.

Even a 5–10 minute walk after meals can help with digestion, reduce bloating and manage blood sugar spikes, which are common issues linked to PMOS.

6. Fixed Meal Timings Reduced Mindless Snacking

Tanisha also stopped constant snacking and followed a more structured eating routine.

She focused on eating three balanced meals spaced around four to five hours apart.

This helped avoid sudden hunger crashes, stabilise insulin levels and reduce unnecessary grazing during the day.

7. Better Sleep and Lower Stress Were Game-Changers

According to Tanisha, sleep and stress management played a major role in her transformation.

Prioritising 7–8 hours of sleep and reducing stress levels helped regulate cortisol, the stress hormone often linked to weight gain and hormonal imbalance.

‘Consistency Over Perfection’ Is the Real Secret

Tanisha ended her post with a reminder that PMOS weight loss isn’t about doing extreme things for a few weeks.

“PMOS weight loss isn’t about doing more… It’s about doing the right things consistently,” she wrote.

Her journey has resonated with many women online who are looking for realistic and sustainable ways to manage PMOS without following restrictive fad diets.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.