Im a 20 year old girl w autism. I weight 75kg and stand at 166cm. I want to lose 30kg fast and keep it off. I have hirsutism probably related to pcos but I dont have uterine fibroids and my insulin levels r okay. I might have high cortisol. Besides weight

It's great to see that you are motivated to improve your health and well-being! However, it's important to approach weight loss and health changes in a sustainable, healthy way. Here’s a comprehensive guide tailored to your situation, but please remember to consult your healthcare provider before making significant lifestyle or dietary changes, especially given your medical history. ### 1. **Nutrition & Diet:** #### General Guidelines: - **Balanced Diet**: Focus on whole foods: vegetables, fruits, lean proteins (chicken, fish, tofu), whole grains (brown rice, quinoa), and healthy fats (nuts, avocados, olive oil). - **Portion Control**: Be mindful of portion sizes to manage caloric intake. - **Hydration**: Drink plenty of water throughout the day (aim for at least 2 liters). - **Limit Processed Foods**: Minimize sugar, refined carbs, and high-fat processed foods. #### Meal Planning Tips: - **Breakfast**: Oatmeal topped with fruit and nuts. - **Lunch**: Salad with leafy greens, veggies, a protein source, and olive oil dressing. - **Dinner**: Grilled vegetables with quinoa and a lean protein. - **Snacks**: Fresh fruits, nuts, or yogurt. ### 2. **Physical Activity:** - **Starting Slow**: Since you are sedentary, begin with short walks (10-15 minutes) daily and gradually increase as you build stamina. - **Strength Training**: Incorporate bodyweight exercises like squats, push-ups, and planks to engage core muscles and help establish a slim waist over time. - **Flexibility and Posture**: Consider stretching exercises or yoga, which can also benefit mental health and reduce brain fog. ### 3. **Supplements:** - **Vitamin D**: Given your lifelong deficiency, consider taking a higher dose under supervision, as vitamin D is not easily stored and is crucial for overall health. - **Folic Acid**: Might consider a multivitamin with folic acid if recommended by your doctor. - **Iron**: For low ferritin, iron supplements may be necessary; check with your healthcare provider. - **Magnesium**: Helps with energy production and muscle function. - **Adaptogen herbs** like Ashwagandha can help manage stress and potentially lower cortisol levels; consult with your doctor first. ### 4. **Lifestyle Changes:** - **Sleep Hygiene**: Create a calming bedtime routine; aim for 7-9 hours of quality sleep per night. - **Stress Management**: Techniques such as mindfulness meditation, gentle yoga, or deep-breathing exercises can help decrease stress and cortisol levels. - **Routine**: Establish a daily routine that includes time for healthy meals, movement, and relaxation. ### 5. **Skin Care for Vitiligo:** - **Topical Treatments**: Consult with a dermatologist for potential treatments. - **Sun Protection**: Always use sunscreen to protect affected areas from sun damage. - **Diet**: Foods rich in antioxidants (berries, dark leafy greens) may support skin health. ### 6. **Behavioral Strategies:** - **Set Realistic Goals**: Aim for a gradual weight loss of 0.5 to 1 kg per week. - **Journal**: Keep a food and mood journal to identify patterns and make necessary adjustments. - **Support**: Consider seeking support from friends or online groups that share similar health journeys. ### 7. **Regular Checkups:** - Keep regular appointments with your healthcare provider to monitor your health, including vitamin levels, PCOS symptoms, and mental health. ### 8. **Biohacks:** - **Intermittent Fasting**: Some find success with this to reduce caloric intake and improve mental clarity, but ensure it’s done safely. - **Cold Showers**: May improve mood and metabolism. - **Natural Light Exposure**: In the daytime, especially in morning, can help regulate your circadian rhythm. ### Disclaimer: Always consult with a healthcare professional before starting any new supplement, diet, or exercise program, especially considering your mental health and existing conditions. This plan should serve as a preliminary guide, and your personal healthcare providers can offer tailored recommendations based on your specific situation. Finally, stay patient with yourself. Sustainable changes take time, and the focus should be on adopting a healthier lifestyle rather than just rapid weight loss. Best of luck on your journey!