Losing weight is often challenging, but when you’re dealing with health conditions like polycystic ovary syndrome (PCOS), it can feel even more overwhelming. Sujata, a woman who recently shared her weight loss success on Instagram, lost 38 kilograms in just 10 months despite battling PCOS. Her journey is a powerful reminder that with the right approach, significant weight loss is possible—even with health conditions.

In her post, Sujata reflected on the common mistakes she made during her weight loss journey and offered valuable advice for others trying to lose weight. Here are the 10 mistakes Sujata identified and how she overcame them.

1. Avoiding the Scale

One of the most common mistakes people make while losing weight is focusing too much on the scale. The number on the scale can be misleading, especially when dealing with factors like water retention or muscle gain. Sujata recommends tracking progress with photos, measurements, and how you feel instead. These indicators are often more accurate in reflecting true progress.

2. Skipping Meals

Many people think that skipping meals or drastically cutting calories will speed up weight loss. However, this can backfire by slowing down metabolism, causing muscle loss, and triggering binge eating later on. Sujata found that eating regular meals and not restricting herself too much helped her stay on track.

3. Following Fad Diets

Fad diets that promise rapid results often lead to weight regain. These diets usually cut out entire food groups, leaving people feeling deprived. Instead, Sujata emphasizes the importance of a balanced diet with adequate protein intake, which is essential for muscle repair and helps keep you full for longer.

4. Incorporating Healthy Fats

Healthy fats are crucial for hormone regulation and overall well-being, especially for those with PCOS. Sujata included healthy fats in her diet, such as avocados, nuts, seeds, and olive oil. These fats not only support your body’s needs but also contribute to long-lasting satiety.

5. Prioritizing Sleep

Getting enough rest is often overlooked but is essential for weight loss. Poor sleep and high stress levels can trigger an increase in cortisol, the stress hormone, which leads to cravings and belly fat storage. Sujata made sleep a priority, understanding that it’s a vital part of her weight loss strategy.

6. Avoiding Excessive Snacking

Mindless snacking can easily lead to overconsumption of calories. Sujata learned that mindful eating, coupled with hydration, helped her avoid unnecessary snacking. Drinking water regularly ensures you stay hydrated and can help you distinguish between hunger and thirst.

7. Underestimating Calories Burned

Many people overestimate the calories burned during exercise and compensate by overeating afterward. Sujata advises being mindful of your post-workout nutrition and not using exercise as an excuse to indulge in excess food. She focused on maintaining a balanced diet to support her workouts rather than using them to justify poor eating habits.

8. Relying Too Much on Cardio

While cardio is great for heart health, Sujata found that excessive cardio without strength training can lead to muscle loss, which in turn slows down metabolism. Building muscle through weight training helped boost her metabolism and enhanced fat loss, making it easier to achieve her weight loss goals.

9. Setting Unrealistic Expectations

Trying to lose too much weight too quickly is often not sustainable. Sujata shared that setting small, achievable goals, such as aiming for a 5% weight reduction, helped her maintain motivation and saw noticeable improvements in her PCOS symptoms.

10. Not Seeking Professional Advice

Sujata emphasized the importance of seeking medical advice before starting any new diet or exercise routine, especially for those with underlying health conditions like PCOS. Professional guidance helps create a tailored approach that’s safe and effective.

The Takeaway: Small Changes Lead to Big Results

Sujata’s transformation is a testament to the power of persistence, balance, and making informed decisions. Her journey shows that even with health challenges like PCOS, it’s possible to lose weight and improve your health by avoiding common pitfalls and focusing on a sustainable, holistic approach.

If you’re on your own weight loss journey, remember that every small change counts. With the right mindset, dedication, and a well-rounded plan, you can achieve your goals and experience lasting success. And always remember—consult with your doctor before making any significant changes to your diet or exercise routine.

Are you ready to take the next step in your own weight loss journey? Let Sujata’s story inspire you to keep pushing forward, one healthy choice at a time.