It is possible to lose weight with PCOS (Polycystic Ovarian Syndrome) although many women report do they find it harder to lose weight with PCOS, so if that has been your experience, you are not alone.
You CAN turn that around though! Here's some tips:
1. Get the Energy Balance Right.
I know this sounds really boring, and yes there are other things women with PCOS need to watch as well, but this always comes first.
You have to eat less kiloules or calories than your body needs.
Eat less by cutting down portion sizes, cutting out empty calorie foods such as soft drinks, and high sugar or deep fried take away foods.
2. Don't overload on the carbs
Choose low glycaemic carbs (wholegrains, low GI cereals, wholegrain braed, pasta) as your main carb sources. It’s also important to pay attention to the overall portion sizes of carbohydrate foods, so that ‘glycemic load’ (the amount that the total meal causes your blood sugar level to rise) isn’t too high. As a general guide, a reasonable serve size of carbohydrate foods should be about 1-2 small slices of bread or 1/4 to 1/2 cup muesli, or 1/2-1 cup cooked legumes, pasta or grains such as quinoa or brown rice.
Make the rest of your meal a lean protein source (fish, legumes, lean meat, tofu, soy protein, eggs are good examples) and lots of veggies!
3. Eat aall the other good stuff too, but in the right portions.
Once you've got the meals sorted with a small serve of low GI cards, protein and veggies, you need to make sure you get the other things you need each day as well. These include nuts and seeds (a 30g serve should do it), 2-3 serves of low fat dairy (or calcium fortifies dairy substitute such as soy milk), some fruit (fresh is better than juice) and just a couple of pieces spread throughout the day. You will want to have some other healthy fats such as olive ol or other unsaturated oils, nuts and seeds and even avocado is a good source of healthy oils. Just a little though!
4. Move More
Yes you HAVE TO move more.
This is really important to managing insulin resistance. Find an activity you enjoy doing and try and build up to at least 5 sessions of 30 minutes a week of something like walking. You can even break that into smaller lots of 15 minutes at a time. Always check with your GP before commencing a new exercise program.
Being active isn't just about structured exercise too. It's about the little things you can do each day to move more. Sit less, move more.
5. Drink that Water
Our body often confuses thirst and hunger. So much of what our body does relies on being adequately hydrated, but we're often not. Get into the habit of drinking water regularly. You can flavour it with lime slices or lemon and mint if you don't like plain water. Other healthy low calories drinks (such as tea, green tea, vegetable juices, broth) are great too, but we need water each and every day. Filling our thirst with fruit juices and soft drinks and cordials will give you too many calories and way too much of a sugar boost for your body to handle.
6. Get some support.
Support will really help. Get your family on board with a healthy eating plan. tell your GP about your new commitment to eating well, ask a friend to go on walks with you. This really helps!
Get started on the road to a happier healthier you today.
Want More Detailed Information?
** Get Claire's Brand New Comprehensive E-Book "What to eat When You Have PCOS" Introductory price just $17.00
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As many of you know, I am currently on leave and won't be returning to one on one counselling until mid 2014. I continue to get many many requests for appointments, so I wanted to share as much as I could with you about what to eat for PCOS and how I personally manage my own PCOS symptoms.
- Over 111 choices for breakfast, lunch, dinner and snacks including links to lots of my favorite PCOS friendly recipes - perfect choices for weight loss.
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- Perfect for weight loss, getting your health back on track or starting off on a PCOS friendly eating plan.
- Advice on where to get the best help and most reputable health advice for other aspects of PCOS health.
- Heaps and heaps of practical everyday food advice you can start putting into action RIGHT NOW!
Lots of women I have worked with have changed their health so much for the better by putting this information into practice. You can too for just $17.00
Click HERE to purchase and immediately download My "What to Eat When You Have PCOS" E-Book right now.
Claire Daly is an Accredited Practising Dietitian / Accredited Nutritionist who works with women and families. She has particular interest in working with women who have PCOS (Claire has PCOS herself), fertility problems or who are wanting to achieve a healthy weight and good health prior to and during pregnancy. Claire has her own private practice in Melbourne. For more information visit www.eatwell.com.au
Like to use this blog post in your own newsletter or publication? Just email Claire to let her know which article you would like to use and how I would like you to acknowledge the source of the article, then you are on your way.