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Everyone with PCOS is different in what will work for them when it comes to weight loss - I don't really count calories so much as watch my carb intake (average 200 grams a day) and I work out daily for a min of 60 minutes (hubby and I go for an hour long walk around the nabourhood - up and down hills, along the beach and what not so the terrain varies day to day).
One of the good ways to me I found was to actually talk with someone who understands IR (which for many with PCOS is a high part of it if not out right diabetes). Having a dietition who knows D and or IR can help make a plan that will work for you for life or at least give you help in getting things started. My ex dietition was an ex body builder who was a T1 so she combined what she knew from the field and what she learned from school into what she felt might help me and over the years since she kicked me to the curb I've modified it to work for me (she stopped seeing me because she didn't understand pcos and felt that i wasn't following her way of weight loss because I wasn't lousing the weight fast enough - i was lucky to see a pound a month loss back when i was seeing her).
At any rate, at the height of my weight loss I was hitting the gym three days a week for up to 4 hours and on the days off from the gym I was doing 3 60 minute walks (walked my dog three times a day) and I was eating close to 2000 calories a day (forcing myself to eat - more like drink my calories to help fuel the work outs).
Cals Burned for 6 years = 2,359,000
6 years Deficit Total = 1,729,800
Should have lost: 250 to 495 pounds
Actual loss = 139 lbs and 50 inches from core
I would also look at talking to a naturopath for some good information about diet and foods that can help you on your journey. Hope you find a solution soon!
Refuse to be beaten by inanimate objects, inflexible minds, and incompetent practices.
Thanks everyone for your thoughts. I will continue i think to do more exercise! nice to hear your thoughts. :)
Well you guys, I am finally getting some education about PCOS! Well, not exactly~my Dietician sees no reason to change my "diet", my new primary care says yes to Insulin Resistance and will follow with some more blood work, and I am learning everything that I can from all of you! Do I need to find an Endocrinologist? Can any of you help in my choices between listening to my Dietician who says "make no changes" after I have gained 20lbs in a year and a half, and my new RNP who says begin a Diabetic diet? Following a Diabetic "diet" makes sense to me and I am eager to figure out what combinations of foods my body likes. Is it realistic to remove any carbs that aren't natural like fruits and veg? Can anyone help?
For what its worth, here's my two cents. I believe in doing as much exercise as you can. With the exception of pushing until you are injured or extremely fatigued, more is always better. The more you respirate, the more oxygen is getting to all of your cells in your body, which is definitely a good thing. So lots of activity where your breathing rate increases is very good for you. Check out the Van Aaken Method for more info.
As far as food goes, I have been eating whole fruits, whole vegetables, beans, legumes and whole grains almost exclusively. And I do not restrict any of those foods, because those are not the foods that cause problems. The fats and cholesterols in meat, dairy and oils as well as processed foods are what causes metabolic issues such as heart disease, diabetes and pcos. I have done a lot of research on this, and there is a consensus that this is the way to go. When you look at the Dean Ornish program and the research in The China Study and Esselstyn's book Prevent and Reverse Heart Disease, the evidence is overwhelming. I know this is a PCOS forum, but if you look at Ultra-Metabolism and Master Your Metabolism, they promote the same things for people with PCOS, insulin resistance and type 2 diabetes.
Sorry for ranting, but my feelings about these things are becoming stronger as I learn more and as I continue in my efforts to become more healthy.
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If you have to tell someone how bad you want it, then you haven't shown them how hard you already work for it.
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I do more than the recommended exercise, too, because it makes me feel good. I haven't had luck losing much weight, though, so maybe I'm not a shining example. ;)
I do the food pairing, but I don't do the sugar and white carbs anymore. Beans are my best carbs, because they give me a lot of fiber for the carbs. And fruit- my other carb. This helps me a lot to feel my best. Doing the food pairing (with The Insulin Resistance Diet) works for me, but I still do better if I cut out sugar. WAY better. And I feel my best.
You might limit your exercise to 30 minutes a day, but do that 6 days a week. That seems to be my best plan. :)
It is never too late to be what you might have been. ~George Elliot
With spark meal plans, I do the diabetes meal plan, since it will have lower sugar and carbs than the regular plan which works better with insulin resistance.
Interested in joining a team, I lead the following teams:
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they recommend about 25 minutes a day 3 times a week. along with strength training. i've been doing more than that.
i like the insuline resisistance diet better than the sparkpeople one so far but of course that depends on my weight loss. i'm loggin my food though in sparkpeople.
When you were using the spark meal plans were you using the regular ones or the prediabetes plan?
Good Luck with the insulin resistance diet. I hope it is the tool that can get your weight moving again. Did they give a reason for not exercising everyday in the book? That seems to go against almost everything I have read about PCOS in the past. I know that exercising more than 2 hours a day can be hurtful to anyone but 30 min a day I would think should be an issue. Hmmm.
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starting the insulin resistance diet today see what happens. and will make an appointment this week.
i'm in minnesota so i'm going to try to get into the U of M weight management or i may go to the mayo clinic that's not that far away so that is a possibliity too.
my endocrinologist left my dr's office. so i'm in the process of waiting to go to someone else. in the meantime I've been trying to lose weight and went off the metformin because i was having problems. now i have no idea what i should be eating to lose weight. I'm reading the insulin resistance diet right now but i'm relatively new to PCOS.
so far since i went off the metformin my weight has stayed the same. :( i was trying the sparkpeople diet but that wasn't working for me.
on the insulin resistant diet it suggests not to exercise too much which is a bummer because i've been really enjoying exercising.
there is a lot of confusion about what is the right thing to do for weight loss and health with pcos. it sucks. :(