Life with PCOS !

[Nawreen]

I am nawreen. I am suffering with PCOS from my teenage.I am overweight and also trying for a baby since last year. I want to loose my weight for a healty life as my BMI is 29.4.

[Hidden]

Good luck to you. I know what it's like yearning for a baby. Mine is ten now but I've been through it. I wish you luck.

[Tiggerr]

Welcome Nawreen.

You've come to a great forum where you will get lots of support to help you get going.

When an administrator replies they will supply a link where you can find the information you need to get started, including the NHS 12 week plan, which a number of people here are following.

Best of luck and ask any questions you want, as there is lots to learn.

[Hidden]

Hi and welcome Nawreen losing weight will definitely help you for when you do get pregnant

I would like to invite you to join our Newbie Club, which we hope will be a good place for you to connect with members, who are also just starting out, or re-starting.

If you just post a few words on the October Newbie Club thread to introduce yourself and respond to others there you will soon feel part of the club.

Follow this link to the Newbie club: healthunlocked.com/nhsweigh...

Please read all the information carefully, it is very useful and can be referred to whenever you want to check something.

It just remains for me to wish you well on your journey

[MrNiceGuy]

With such a seemingly debilitating and frustrating condition, I'm sure that you're aware how the consumption of sugar exacerbates its symptoms.

That said, with consumption of the right foods and the correct type of exercise, it's certainly a condition that can be managed, allowing body fat to reduce.

I can wholly forgive you for thinking how a male could help with such a condition, but PCOS is something that my wife has struggled with for the best part of a decade. However, when she chooses to apply herself, by eating correctly and exercising regularly (some of which includes HIIT), regular and sustained weight loss is enjoyed.

As already mentioned, with such a condition, reducing sugar in your diet to an eventual minimum remains paramount to improving chances of successfully managing the symptoms, since its reduction not only reduces the amount of insulin required, the reduced secretion of insulin also lowers production of androgens (testosterone).

Through reduced consumption of sugar and a more measured release of insulin, the body's sensitivity to the hormone begins to improve, allowing medication (such as Metformin) to work as it should; the regular inclusion of exercise also assists in improving insulin sensitivity, as it depletes glycogen (key to the long-term management of weight).

However, in order to allow the existing excess to be utilised as an energy source, a modest calorie deficit of up to 500Kcal needs to be maintained from TDEE or maximum allowance.

If you haven't already done so, use the NHS BMI calculator to calculate energy requirements, based upon age, weight, height and level of activity.

Assuming you exercise regularly, daily allowance will no doubt be rather generous, allowing a daily 500Kcal deficit to be maintained.

Alternatively, if you'd like to calculate energy requirements using the formula that I use (Miflin St. Jeor method), let me know and I'll happily provide the equation (don't worry, it's not complicated).

On the subject of regular activity, a mixture of resistance and cardio exercise not only increases metabolism and muscle density (improving resting calorie expenditure), the combination of both ensures greater all-round fitness. However, it's important to participate in something that you enjoy.

Regular HIIT activity (such as spinning or similar) will help to significantly improve insulin sensitivity, as it severely depletes glycogen from within the muscles, hence why short bursts can only be performed for up to 60s.

For those able to perform HIIT, the activity has many positive effects, due to the physiological changes that it encourages within the body. From a weight management perspective, however, it increases energy expenditure both during and after exercise, by oxidising fat (research EPOC), while significantly increasing sensitivity to insulin (for up to 72 hours, depending upon its level of intensity).

To allow for sufficient recovery, reducing the risk of burn-out, HIIT ought to be performed no more than 3 times a week.

On to nutrition. When she chooses to apply herself, my wife does lose weight through consumption of foods that are high in fibre, in addition to undertaking regular exercise (which includes HIIT) and keeping protein intake relatively high.

As such, when considering carbohydrates, aim to avoid the consumption of cakes, sweets and pastries, in addition to white varieties of bread, pasta, rice and potatoes. Instead, seek to include quinoa, oats, lentils and beans (kidney/pinto,etc), while also opting for non-starchy vegetables, such as broccoli, kale, spinach, peppers, lettuce and cauliflower, alongside fruit, such as apples, grapes, cherries and plums.

It wouldn’t hurt to consult the Glycemic Index, to obtain a greater idea of the kind of foods that are low upon the GI scale, since a low GI diet is far more beneficial to your cause. Those foods with a GI of 60 or above should only be enjoyed occasionally.

Although considered healthy by many, a baked potato measures in at 82 on the GI scale (food for thought).

Fat can and should still be eaten. Ensure that it’s obtained from fish, avocados, nuts and seeds, in addition to virgin olive oil, for example, while aiming to limit consumption of fatty/processed sources of meat.

Although, it’s considered a MCT, coconut oil is still a saturated fat, so it ought to be consumed in moderation. However, as I’m sure you’re aware, it’s fantastic for maintaining the health and condition of hair, skin and nails, so begin/continue to apply it.

As for protein, provided that it’s obtained from lean meat, fish, eggs and whey powder, it’s difficult to go wrong. Just ensure that it constitutes 30-35% of total calorie intake, ensuring that existing muscle mass is maintained as weight is lost.

While I may have provided you with much to consider, don’t overwhelm yourself by attempting to change everything overnight.

In the initial interim, simply focus upon maintaining a daily calorie deficit, gradually reducing the amount of simple/refined carbohydrate consumed and ensuring that regular exercise continues to be undertaken.

As you discover what works best for you, the rest will hopefully fall into place along the way.