Mangaluru: Weight loss can be a challenging journey, particularly for women living with hormonal conditions such as Polyendocrine Metabolic Ovarian Syndrome (PMOS), formerly known as Polycystic Ovary Syndrome (PCOS). The condition is often associated with insulin resistance, irregular menstrual cycles, fatigue, and persistent weight gain, making conventional weight loss approaches less effective.
However, a growing number of women are now advocating for sustainable and realistic lifestyle changes instead of extreme dieting. One such voice is fitness influencer Tanisha Chadha, who recently shared her inspiring transformation from 80 kg to 58 kg, shedding 22 kg through consistent and practical habits.
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Her journey highlights that long-term weight loss, especially with PMOS, is not about drastic measures but about disciplined, everyday choices that support hormonal balance and metabolic health.
Understanding PMOS and weight challenges
PMOS is increasingly recognised as a metabolic as well as hormonal disorder, affecting how the body processes insulin and stores fat. Women with PMOS often experience slower metabolism and increased fat retention, particularly around the abdomen.
Health experts emphasise that addressing PMOS requires a holistic approach, combining nutrition, physical activity, stress management, and proper sleep. Quick-fix diets or excessive exercise routines can often worsen hormonal imbalances rather than resolve them.
Tanisha Chadha’s transformation reflects this balanced approach, focusing on consistency rather than intensity.
Sustainable calorie deficit over starvation
One of the key habits she followed was maintaining a slight calorie deficit. Instead of starving herself, she ensured her daily intake remained approximately 200–300 calories below her maintenance level.
This approach allowed her to fuel her workouts adequately while still promoting gradual fat loss. Experts often recommend such moderate deficits as they are easier to sustain over long periods without negatively impacting metabolism.
Importance of a high-protein diet
Another major component of her routine was prioritising protein intake. According to Chadha, including protein in every meal helped reduce cravings and made fat loss more manageable.
Consuming around 25–30 grams of protein per meal can improve satiety, stabilise blood sugar levels, and preserve lean muscle mass during weight loss. This is particularly beneficial for women with PMOS, who may experience frequent hunger spikes due to insulin fluctuations.
Strength training over excessive cardio
Contrary to the popular belief that cardio is the best way to lose weight, Chadha emphasised strength training. She incorporated weight training sessions three to four times a week.
Building lean muscle not only enhances body composition but also increases resting metabolic rate, enabling the body to burn more calories even at rest. Strength training is now widely recommended for women with hormonal imbalances due to its positive impact on insulin sensitivity.
Daily movement and step count
Apart from structured workouts, Chadha focused on staying active throughout the day. She aimed for 8,000 to 10,000 steps daily, incorporating walking and small movements into her routine.
Such non-exercise activity thermogenesis (NEAT) plays a significant role in overall calorie expenditure. Regular movement helps maintain energy levels without causing burnout, which is crucial for long-term adherence.
Walking after meals for better metabolism
A simple yet effective habit she adopted was taking short walks after meals. Spending 5–10 minutes walking post-meal can aid digestion and help regulate blood sugar levels.
This practice is particularly useful for individuals with PMOS, as it helps reduce glucose spikes and minimises bloating, contributing to better metabolic health.
Fixed meal timing and reduced snacking
Maintaining consistent meal timings was another key factor in her transformation. Instead of frequent snacking, Chadha consumed three balanced meals spaced four to five hours apart.
This routine helped prevent insulin spikes and crashes, which are common in PMOS. Structured eating patterns also reduce unnecessary calorie intake and promote better hormonal balance.
Role of sleep and stress management
Adequate sleep and stress control played a crucial role in her journey. Chadha prioritised seven to eight hours of sleep each night and actively worked on managing stress levels.
Elevated stress hormones such as cortisol can hinder weight loss by promoting fat storage. Therefore, managing stress through relaxation techniques, proper rest, and mindful habits is essential.
Consistency is key to long-term success
Chadha concluded that weight loss with PMOS is not about doing more but about doing the right things consistently. Her journey serves as a reminder that sustainable results come from realistic habits rather than extreme measures.
For women dealing with PMOS, her experience offers a practical roadmap—focus on balanced nutrition, regular strength training, daily movement, and mental well-being.
Conclusion
As awareness around PMOS grows, so does the understanding that weight management requires a personalised and sustainable approach. Tanisha Chadha’s transformation underscores the importance of patience, discipline, and consistency in achieving long-term health goals.
Rather than chasing rapid results, adopting simple and effective lifestyle habits can lead to meaningful and lasting change, even in the face of hormonal challenges.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. tezzbuzz does not claim responsibility for this information.
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