If you are like me and freaked out finding out you have PCOS, please know that it will be ok. And the fact that you found this article means that you are being proactive about it. For that, I seriously commend you. There is a lot of information out there so get informed. Google away. I personally chose the natural method of reversing my PCOS symptoms and did a ton of research. I continue to do research. Over a years time I lost 40 lbs and completely reversed my symptoms. I didn't have help from anyone in the beginning so I know what a struggle it is. I will take some of the guess work out and give you a short list of things you can start doing right now to get you on track toward reversing your PCOS symptoms. Here are my suggested first steps: 1 - Switch from the white versions of carbs like bread and pasta to the whole grain variety. 2 - If you don't eat fruit, start with 2 servings per day. But make sure to eat all fruit before 2pm. Here is more info on fruit. 3- If you don't eat veggies, start. And add a lot of them. Shoot for 6 servings of veggies per day. 4 - Cut out milk. It is best to cut out all dairy but these are first steps and milk has the highest amount of sugar so it has to go first. 5 - Cut out Sugar not from natural sources. This means candy, pastries, soda, etc. More info on Sugar 6 - If you drink, cut back to one day per week. More info on alcohol and weight loss. 6 - Add 20 minutes of any kind of exercise to your routine. This can be walking, bicycling, dancing, workout video, etc. Just move for 20 minutes every day. As time progresses, you will want to further modify your diet and incorporate more difficult workouts but you have to have a starting point. A less intense starting point will prevent you from getting overwhelmed right out the gate. Accept the failures you WILL have along the way and always get back on that horse. Lord knows I failed tons of times along my own journey but I NEVER gave up. Focus on small changes. The change you seek begins with you and your daily choices. Hang in there. If you would like some additional support, reach out to me on Facebook http://www.facebook.com/jenngraham57 Here is another article with some more Do's and Dont's with PCOS diet.
I am on day 18 of the Beachbody Ultimate Reset and have seen steady weight loss since Day 1. I started this process at 143.8 lbs. I am 5'6 so that is a totally healthy weight. The morning of day 17 I was 137.3 lbs. Today is day 18 and I am still 137.3 lbs. That being said, aunt flow started yesterday and is at her climax today. I usually gain about 3-4 lbs with my period from bloating and this happens every month. So the fact that I am the exact same weight is a really good sign. My periods usually last 5 days so I will be done with it the day after I finish the reset. I guess I will be completely flushed and detoxed. Nature's oil change, lol. I also did not experience any pre-menstrual spotting. I usually have spotting up to 7 days before my period of just brown discharge, sorry if TMI, but I did not have any this cycle. The second I saw spotting, I was full blown into my period within hours. Another great thing I have noticed with this period is that my cramps are very mild. I am notorious for crippling menstrual cramps but they are very mild......definitely not complaining. I am also not breaking out like I normally do with my period. I know that all of the symptoms I normally experience with my period are driven by hormones and being that I have a predisposition to PCOS, they drive that too. So needless to say this is a fabulous bonus. What I can conclude from this is that either the detoxing or clean diet are regulating and correcting my hormones. It is likely both. I can't wait to see where I end up with my weight at the end of the Ultimate Reset. I took pictures, measurements, and weight on Day 1 so I will share after I am done. Ciao I have had quite the weight loss journey, click here to check it out
Nutrition : Dos and Don’ts for PCOS and InfertilityChanging eating habits and getting more exercise helps to manage PCOS Polycystic Ovarian Syndrome - Five to 10 percent of young women have this hormonal disorder. Women with PCOS often have insulin resistance resulting in too much insulin in the blood. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands. The result being a combination of the following symptoms!
- Irregular menstrual periods
- Hair growth on the face, chest, stomach, back, thumbs or toes
- Acne, oily skin and dandruff
- Weight gain
- Weakness or excess hunger
- Hair loss
- Infertility because of lack of ovulation
- Depression due to appearance and/or infertility…
- Don’t skip meals. Eat three major meals with snacks in between.
- Change the composition of each meal by including fruit and vegetable
- A protein source in every meal is a must. Protein sources include egg whites, lean meat, fish, nuts, whole grains, low fat cheese and whey protein. This is where you will get your essential fats. Believe it or not your body NEEDS fat.
- Get regular physical activity , it will alleviate many symptoms of PCOS and improves lean mass in the body.
- Take a prenatal or multi vitamin.
- Avoid excessive amounts of Caffeine.
- Avoid Soy!! It mimics estrogen and the goal is to regulate hormones, not jack them up.