Yo-yo dieter

[SuperQween]

Hi I have PCOS so eating healthy is hard work. I've tried numerous diets plus the silly times of starvation diets. Sick and tired of going through the emotional lows of never achieving the correct results. Wondering if anyone else has PCOS and tried this route of losing weight and if it works for them?

[MrNiceGuy]

Hello SuperQween and welcome to forum.

As you’ve probably guessed by my user name, I don’t suffer from PCOS, but my wife does, so I’m aware of the struggles with which you’re faced, particularly when attempting to lose weight, in addition to all of the other symptoms associated with the condition.

Given that you suffer from PCOS, the elimination of sugar from your diet is imperative, largely due to the effect it has upon the production of androgen (testosterone), something that exacerbates the excretion of insulin.

The reduction of sugar helps to reduce the amount of insulin required, thus, resulting in improved sensitivity to insulin. Its reduction also allows metformin (on the assumption it's been prescribed) to work far more effectively at regulating hormone levels, thus, reducing the severity of the symptoms associated with the condition.

As such, when it comes to the consumption of carbohydrate, opt for the likes of whole grain bread, quinoa, lentils, beans and oats alongside that of non-starchy vegetables, as opposed to white varieties of bread, potatoes, pasta and rice. Research upon foods possessing a GI of 70 or less may be beneficial.

By all means, don’t deny yourself the odd treat, but also aim to keep consumption of cakes, sweets and pastries to a minimum, too.

Consequently, a diet that’s fairly high in the consumption of lean protein, fibre and healthy fat should be beneficial to your cause. Go easy on fat intake if you’ve been prescribed orlistat, though.

In addition to reducing the consumption of refined carbohydrate, increasing level of activity is also key, since not only does regular exercise encourage the uptake of glucose (stored sugar) and fat, it too improves insulin sensitivity.

The greater the intensity, the greater the uptake of glucose and fat, hence why HIIT has risen to prominence in recent years.

As for calorie intake, you should always be aware of your numbers, allowing weight to be lost, while reducing the risk of plateau along the way (although the numbers will change).

The numbers I’m referring to are those required to satisfy BMR and TDEE.

By ensuring that sufficient calories are consumed on a daily basis to satisfy BMR, the body receives the energy to maintain its existence and to keep metabolism firing, something that assists weight loss, whereas TDEE refers to the calories required to maintain current weight, based upon level of activity.

Bear in mind that as weight reduces, fewer calories will be needed to satisfy BMR. As such, with every 7lb reduction, numbers should be re-assessed.

When seeking to lose weight, a daily calorie deficit must be maintained from your TDEE (not BMR), encouraging the body to utilise calories stored in fat to fuel your level endeavour.

If figures allow (between BMR & TDEE), a reduction of 500Kcal from your TDEE should be sufficient to encourage a loss of 2-3lbs per week, provided regular exercise and consumption of food low in refined sugar is also incorporated.

Equally, depending upon the intensity of your activity and other factors, you may lose more on occasion, but a mean reduction of 2-3lb per week is both manageable and sustainable, allowing the body to adjust in a more measured manner.

Don’t worry, SuperQween. Despite your condition, you can and will achieve your goals.

[SuperQween in reply to MrNiceGuy]

Thank you MrNiceGuy for your detailed and very useful response. I do exercise but am sometimes limited to the intensity level due to a fibromyalgia condition I have but when I do exercise I think I over do it and get bored and struggle to maintain a routine. Will work towards this as I do notice a difference when eating healthy, it makes me more active. I usually do 45 to 60 minutes on the treadmill with a changing incline of 4 to 8 at a speed varying from 4. to 5 mph, with strength exercises for 15 to 30 minutes, this was my routine 3 times a week.

Any advice on exercise will be appreciated

SuperQween

[MrNiceGuy]

Walking upon the treadmill at an incline will certainly burn more calories than having it set an incline of zero.

However, by incorporating the use of the recumbent bike (where the legs are out in front) and the StairMaster (don’t dismiss it), each will provide challenges of their own.

Furthermore, it’s easier to increase levels of intensity upon the recumbent bike and StairMaster, since they’re largely non-weight bearing (as opposed to the treadmill), although the StairMaster will largely replicate and possibly exceed the level of effort experienced when walking at an incline on the treadmill.

To break up the monotony, seek to perform intervals, whereby intensity of effort is increased by 1-2 levels for 60-120 seconds, before it’s reduced to normal levels for the same period, allowing the opportunity to recover. Once recovered, intensity is increased again.

Bear in mind that if interval training is introduced, the length that you’re initially able to perform it may be reduced, largely due to the fact the harder intervals will increase the uptake of glucose of fat and glucose. However, as the body adapts, you’ll be able to perform intervals for longer.

You can also rest assured that interval training is not HIIT, so don’t feel alarmed over the suggestion of increasing intensity by 1-2 levels.

As for resistance exercises, aim to incorporate compound movements such as shoulder presses, squats, calf raises and lat pull-downs, before moving on to isolation exercises, such as tricep kickbacks and biceps curls.

In terms of weight, you should aim to choose one that allows failure to be reached after around 8-12 reps, performing 2-3 sets, while seeking to increase the weight by 5-10% once you can comfortably lift or press it, thus, encouraging progressive overload (growth) of the muscle fibres.

Again, don’t worry about progressive overload leading to the development of unsightly muscles, as it won’t. To add size and mass, calorie intake needs to exceed TDEE; by reducing calorie intake below TDEE, you’ll be cutting (not bulking) while lifting weights.

[SuperQween in reply to MrNiceGuy]

Thank you appreciate the advice

[MaggieG68]

Hi SuperQween

I also have PCOS and have struggled with my weight for years. I'm new on here so can't say much apart from its working so far for me! Sensible eating, no fads, exercise, and importantly for me huge support online. Just remember with PCOS we're going to be more tortoise than hare, but that's a good thing!

Are you a member of Verity? If not I'd really recommend checking out their Web site, so much information about PCOS and the various symptoms and issues that go with it.

Sending you hugs and support

Mags x

[SuperQween in reply to MaggieG68]

Thanks Maggie appreciate your support. will check out the website you have mentioned.