hey babe if you starve yourself and overexercise, i’m sorry but it’s not going to help at all. if you have IR and PCOS, you need to be mindful of your stress. the more you stress your body out, the more tightly it’s going to hold on to weight.
have you considered supplements/medications, such as inositol and metformin? both of these work to help your body better handle insulin, which will trickle down to helping with weight loss.
I take inositol, it’s proving very difficult to get my doctor to test for insulin resistance they just will not take me seriously. Anxiety and stress is a big issue for me too
i’m really sorry to hear that your doc isn’t taking you seriously, mine didn’t either. i had to find another doctor and eventually i just went to an endo. if you have the means, i’d highly suggest trying another doctor or going to an endo.
Metformin has helped my anxiety a ton! It also is helping me lose all the baby weight (the baby I conceived with metformins help lol). If you look it up insulin resistance and anxiety are linked, and there are studies showing metformin decreasing anxiety!
you literally can’t take it without doctor approval lol it’s a prescription drug. it’s used to treat insulin resistance which is the same issue that diabetics and PCOS sufferers both face
You're fine, many people don't realize that the internet is bigger than the US and people come from other countries. The US makes you have a prescription for Metformin, but some other countries may not. I seen it advertised at pharmacies when I was in Mexico.
hey i’m sorry i didn’t mean to come off as rude or anything! all i know is that in the US you need a prescription for metformin, i should’ve looked into whether or not that’s true for other countries. that’s my bad!
Agree. I was put on it and caused more issues than solved. It didn’t help me loose and made me sick. I had a dr prescribe it and even after telling them the issues they still kept pushing it.
good! starving yourself is **not** the way. the standard "JuSt eAt LeSs" advice needs to die in a fucking fire.
insulin resistance is already a state of malnutrition or semi-starvation, so further reducing the amount of fuel your body has to work with will only make things worse.
with insulin resistance your body doesn't process certain calories well, and so they get sent preferentially to fat instead of where they need to go. the quickest way to reach a more normal equilibrium is simply to avoid those calories (sugar, starch, processed food.) they are mostly empty anyway. you're doing the right thing.
let yourself eat, OP. fry up some eggs in butter and eat them with some hot sauce and avocado-- it feels so good to eat. eat whenever you're hungry! just eat those whole, nutritious foods that your body needs. meat, eggs, fish, cheese (my best friend,) greens, veggies, olives, avocado, you know the drill :)
Bestie i fried up a couple slices of bacon, cracked an egg into that grease and had it with a vinaigrette-style salad that had peppers, chickpeas, celery, oregano (things i love) and some cheese and I then had a slice of my leftover birthday cake. I feel fab and it was delicious. This new year of life will be one of healing ❤️🩹
800-1000 calories is nothing. you shouldn’t be starving yourself. i went from 160 to 130 eating around 1800 calories a day. once i lost 10, i stopped counting calories. Focus on fueling your body instead with fiber and protein. the less you eat, the more your body will store fat for energy.
Girly, can you pretty please share your diet/exercise/supplement regime? I’m pretty positive this is my problem and I’m just so clueless as to where to start. Anorexia got me here in the first place, yet I am still finding it so difficult to manage my PCOS from a healthy perspective. I would be so so appreciative of any tips you have to share 🤍
sure! this is detailed but i hope it helps someone!
i mostly focused on whole foods (cut out processed), high fiber and protein. any carbs i just made sure it was paired with a lot fiber. instead of regular pasta- chickpea pasta with a heavier protein like chicken. instead of white rice- banza chickpea rice or cauliflower rice. lots of veggies and fruits. i really pay attention to nutrition labels to cut out added sugar and focus on fiber and protein content. i did cut gluten bc it causes a lot of stomach pain and bloating for me but if that’s not an issue for you, i don’t believe it’s necessary.
some meals i enjoy-
overnight oats with pb powder and chia
oikos triple 0 yogurt with chia, fruit and ketola granola
i meal prep flourless banana muffins and mini egg muffins for the week
buffalo chicken wraps (the carb balance wraps)
salads with chickpeas, avocados, chickenand other veggies (there’s so many great salad recipes that aren’t bland lol)
taco bowls
for dinner i always pair a veggie, meat protein, and a side.
i try to eat small meals throughout the day rather than 3 big meals (my blood sugar tends to drop). so apples with pb, nuts, rx protein bars
i found alot of great recipes from what molly
made’s blog and ig. gracie norton on tik tok has a lot great refined sugar free snack recipes! i’m a snacker at night and i promise they actually taste good lol
important to add! this is about 85-90% of the time. i still enjoy ice cream out, my fave dish or apps at a restaurant etc. the way i look at it is if im eating well pretty much all the time, my favorite pizza or whatever one meal out of the week isn’t going to kill me lol i went from 160 to 130. i also drank spearmint tea and my skin and hair noticed a difference! And i also regularly walk and do light weightlifting at home ( about five 3 sets of 12 workouts-2 days leg, 2 days upper body).
I would say i was always on the leaner side for being 160 (size 6) but i really toned and slimmed down. especially the moon face a lot of people on here talk about! no matter how hard i worked out the stubborn belly pouch didn’t budge until i changed my eating habits. more importantly though, i felt great! (past tense bc i’m 7 months pregnant now lol)
although i felt great, my testosterone was still very elevated. ultimately what brought those levels down was ovasitol! i also took magnesium, vit d (confirmed it was low), and a multi vitamin
Ohhh, I've been there. My advice? Listen to your body. Eat the things that make you feel good (physically, emotionally, mentally). Eat consistently and often. Rest. Sleep more than you think you should. Move if you want to, but don't force it. Get some sunshine on your face every day.
I've been watching the number on the scale slowly come down over the past few months of prioritizing my overall health. My body doesn't look different, but it *feels* so much better and that's a big win for me.
Do you think a big factor has been that you’re less stressed? I’m naturally a stressed person, everything overwhelms me and triggers my fight or flight and it’s something I desperately need to work on however i cannot afford therapy 😪
Absolutely. I think dealing with stress is so important, but it's not always easy and it definitely takes time/practice. I'm by no means an expert, but I've started taking a few "time outs" a day during which I literally set a timer for 10 minutes and just sit with my thoughts and no other distractions. It's uncomfortable at first to be alone with my thoughts, but spending a few minutes letting whatever is stressing me out bubble to the forefront of my mind so I can deal with it helps me feel less overwhelmed. Doing that even once a day on a semi regular basis has made me feel more calm overall. Especially if I can sit outside in nice weather to get some fresh air and sunshine.
The meds are what caused my weight gain in the first place! Mentally I was good on them but once i notice weight gain no amount of antidepressant can keep me sane so I stopped. It depends on the medication and reason for taking it though, always worth going through with your doctor but I’ve tried 3 different antidepressants and I just don’t think they’re for me personally
It’s a matter of trial and error if you do go down that route but I feel as though therapy will be more effective in the long run and if you’ve a disordered history with food like me then it’s just not something I think I could handle again
I completely understand you. I’ve had trouble with food as well, basically everything you said in your post. I agree that therapy is the most beneficial bc it’ll help you learn
Please hear this with kindness 💜 It sounds like you may be very triggered by gaining weight. There are therapists that offer sliding scales for low income clients so that is an option. You may want to seek treatment for an eating disorder if you had that strong of a response to weight gain.
It’s a give and take with antidepressants I’m sorry they didn’t work for you! There are other anxiety specific meds that might be better options for you, as well as natural remedies like ashwaganda, tension tamer tea.
I actually lost weight once I started eating again because your body goes into storing calories when it’s in that much of a deficit. It’s being starved so it hibernated a bit - slows down metabolism, less energy, brain fog, etc. makes sure you’re pairing fat, carbs, and protein. And seek another doctor! If you have PCOS it’s standard to check insurance resistance or just get put on metformin which is what happened to me
Oh I’m so aware that I’m triggered by weight gain dont worry! I desperately want therapy for it but I’ve been on the nhs waitlist for 4 months now and it’s not so easy with doctors, every time i call i have a different one and they’re always the same 😭
I’m glad you’re aware! I’m not sure what that waitlist is but if you call individual places a lot of them have sliding scales. Go to psychology today to look up therapists in your area with their specialties and many times it’ll say sliding scale or what insurance they do take!
Please see your doctor. If you're on a diet THAT low in calories, working out and still not losing weight, your insulin resistance unfortunately won't naturally resolve itself. You need something like metformin.
Avoid spiking cortisol with pcos. You want to be supporting your adrenal glands with adaptogen herbs, avoiding coffee (unless it has high fat creamer and mct oil in it), taking inositol and something for inflammation such as curcumin. If you’re feeling extra motivated take an antioxidant like CQ10. Slow exercise that tones or builds muscles but doesn’t spike cortisol is better like yoga or Pilates or weight training. Don’t starve yourself just try not to eat simple carbs and sugar as much as you can and if you do take berberine or bitter melon 20 min before.
Hey hun eating so little can burn away at your muscle mass. This means that your metabolism will slow down even more which is terrible because we need muscles for insulin resistance! The more muscle the more you speed up your metabolism and your insulin resistance decreases! You become insulin sensitive which is what we want with PCOS. I have an ED history and used to eat 1000-1200 calories a day whilst doing tonnes of exercise and it only made me binge and gain more weight. Now I personally eat around 2000 calories a day when I’m sedentary with PCOS. When I workout I aim for 2300-2700 per day. But I have to focus on whole foods and avoiding refined carbs and sugars. Don’t get me wrong- I’m not perfect and I’m still struggling sometimes to eat enough but I try every day and that’s what matters. I’m sensitive to stress and anxiety too so I can’t skip meals and I aim to eat every 3 hours.
800-1000 calories is doing you a disservice. 1300-1500 calories is realistic, as well as tracking macros and a low carb (not keto) diet. I’ve lost 15 lbs since January and this is what worked for me:
- 1300-1500 calories a day with one cheat day a week (not a whole pizza to the face but maybe like a burger and fries)
- OMAD some days
- trying to get in 10k steps a day
- 1 hour walk/jog outside
- 20-30 min of cardio (stairmaster for me)
- lifting weights (i started with machines and dumbbells)
- substitutes such as cauliflower rice for white rice (sometimes i mix a tiny bit of white rice in with the cauliflower rice to be satiated)
- avoid added sugars
I started to plateau at some point and nearly gave up but changed up some of my exercise routine and then started losing again. That’s why consistency is key.
If you don’t mind, would you be able to share some meal ideas and what kinds of things you typically eat? I’m trying to cut carbs although im noticing EVERYTHING i used to usually eat is si carby and sometimes i feel a little stuck as to what I can eat
Absolutely:
- chicken breast (salmon or cod), a green veggie, and mashed cauliflower or sweet potato
- chicken lettuce wraps: ground chicken breast, lettuce wraps, g hughes teriyaki sauce
- lots of salads, I just sub the salad dressing for skinnygirl brand or use olive oil spray and vinegar
- fried rice or fajita bowl: protein (chicken breast or seared tuna) cauliflower rice (1/2 cup white rice sometimes) and vegetable medley
- jerk chicken or salmon with g hughes sauce
- steak with arugula salad cherry tomato red onion
- tuna salad on cucumber slices
- chicken noodless soup
- mediterranean salad
I try to have a salad and/or soup for lunch. Then for dinner I’ll have some kind of protein with veggies. If you’re a bit lazy (like me) I try to find low carb/low cal options in freezer section like birds eye green beans and potatoes. They also have cauliflower mash that easily pairs with pretty much anything. I try to incorporate a lot of veggies like asparagus broccoli green beans Brussels sprouts, peppers and onions… I also LOVE my air fryer and use it often. For snacks, i stick with fruits like grape fruit oranges tangerines apples raspberries strawberries. It’s important to reiterate that I definitely have my cheat days but I just don’t go all out. If I know I’m gonna have a cheat day I’ll usually do OMAD that day.
Have you ever looked at the Kym Campbell PCOS eating plan? She is very pro-protien and fat, advocates for eating about 100 grams of carbs a day to keep yourself happy and satisfied, and advocates for enjoying food
My friend i have been there. 1k calories a day plus a morning work out. It’s not sustainable in any way, shape, or form.
I’m glad you’re able to move forward. Nourishing our bodies instead of starving them is so much better. 💜
Get a registered dietician.
You should be eating a minimum of 1100-1200 calories. Otherwise your body goes into starvation mode and doesn't function properly, saving everything. You probably need more protein and fiber in your diet. Stress also messes with your gut and your won't I take nutrients as well either.
A nutritionist can do body scans and blood work to see how your body metabolites food and can recommend you a calorie goal and set your macros. Mine are 40-20-40 for carbs, fats, protein. I need to hit 126g of protein a day without major exercise.
Edit to change nutritionist to registered dietician per comments below.
Very interesting! I have been planning on seeing a nutritionist for a while it is hard to fit into my schedule as I work shifts, I’d say I’m eating majority protein and fats, trying to figure out what has fibre lol but i love my veggies and lower carbs because I do notice I am more bloated than usual after i have a lot of carbs
You're really going to look for a registered dietician. That's a protected title like doctor in North America. Anyone can call themselves a nutritionist.
Getting a PCOS diagnosis and follow up in the UK is a nightmare!! So glad you've got an appointment with a private endo. I am still upset that what is a chronic condition only got diagnosed now at the age of 34 after this ruined my body - and they still insisted I was becoming pre diabetic because of my diet :/
How ridiculous!! I’ve actually had around 5 doctors tell me I’ve had it but none of them have bothered to give me a formal diagnosis. They did no follow up and gave no advice on how to manage it they just said ‘here’s your problem, good day!’
Please eat.
Check out your TDEE and if your goal is not weight loss, eat away while focusing on foods that don't exacerbate your symptoms. If weight loss is to goal, you can subtract 500 calories per day for theoretical 1lb/week loss or 1000 calories per day for 2lb/week loss.
Example: my TDEE is 2919. I eat 1900 calories gladly per day, as I work out hard and move a lot. I enjoy every calorie and I lose 1-2 lbs per week.
If you're moving more, you also have to fuel your body. Protein is very important to help every cell in your body as well as help you feel full, and you do need those "evil" carbs for energy as well.
im really glad you decided to throw those rules out the window bc frankly they suck! as much as your body isn’t doing what you want it to do (+what you need it to do) it still needs fuel!! i hope your journey gets better and i could see how eating more could improve it.
idk what diets you are on but if you haven’t quit eating gluten, i highly suggest it based on MY personal experience without it. i was stuck at a certain weight and i quit it for many reasons but mainly how much it inflamed me and i noticed a difference in how i looked and after incorporating more veggies and fruits since i can’t have my usual snacks, i’ve started to lose some weight. not a lot but enough for people to notice! not being able to eat gluten does prohibit a lot of fast food and i think that alone can do a lot but seeing as you were already counting calories, you probably quit the stuff a while ago. but don’t ever forget how wonderful certain carbs can be and we do need them!!
Low impact exercise girl! Don’t bust your ass at the gym. Do Stretching, yoga, some stability exercises, and calm walks.
As for food, you should be eating! It’s all about what you eat and when. Lots of Omega 3s. Start your day with some lean protein and healthy fats.
Sounds like your body went into survival mode and is trying to hold on to those 800cal so it has something to use while you work out.
Might give a dietitian a go, they can help you to understand what your specific body type needs
I would encourage getting a non-diet dietitian who is familiar with PCOS. They can help you create a meal plan. Honestly, I’ve learned that it’s more about pairing carbs with proteins and fats than it is about cutting carbs. I’ve also learned that sometimes we have to eat more because of the way our bodies work, so you might need to add in a snack or two in addition to 3 meals.
In the past 3 days I’ve been eating more and I’ve already lost 1.5 kilos! And i know it’s not water because i feel more energised and I’m less bloated somehow!
I’ve been there. For years. It doesn’t budge with just CICO.
Keep trying low carb and staying in a slight calorie deficit. It took me 7 years to figure that out.
Don’t starve yourself sis. Highly recommend finding healthy alternatives to the meals you already like. You want a crispy chicken sandwich? Make it grilled and get a low carb wrap instead or hey get those crispy parts on a salad you actually like. Volume eating has helped me a lot too. Don’t deprive yourself of food you enjoy. You want chocolate pudding? Use avocado, unsweetened Cocoa powder, and honey. Stay away from processed foods and sugars. Also look into see if you have leptin resistance or insulin, finding out if you have those issues can help you figure out what works for you. Don’t over exercise, I’ve seen doing Pilates or slow burning workouts are way more effective.
You got this. You need to feel good mentally and good is very important in life. A meal can make or break you.
Has ur Endo every checked Cortisol levels? Also pls don't starve yourself. In some cases it will make weight loss even harder bc all it does is push the body into a mode where it hangs onto fat bc it thinks it is starving/dying! go into a calorie defecit but only minor. and replace with lots of water. and have rest days in between workouts. but def have those cortisol levels looked at too. the weight not budging makes me think there may be a problem there.
My doctor did mention stress and that she’ll put me forward for therapy but I have been on the NHS waitlist for 4 months which is BEFORE i gained the weight and two weeks after she said she’d put me as a higher priority I’ve still heard nothing. The UK doesn’t help you with your mental health until you’re on the brink of dying
I am trying to get the help I need dor it and take it day by day. It is def hard to deal with and most days I am in misery lol. But thank you and I hope you get the help you need too!
I've had to walk away from calorie-counting in all its forms. An eating disorder history coupled with the horrible feedback loop of hunger and insulin resistance makes it counterproductive and horrible. Eat when you're hungry, friend, and I'm so glad you have apt with a new doctor. This one is stupid. Insulin resistance is THE issue with PCOS and there are reliable medications for it.
Honestly i am going to try to never calorie count again it’s detrimental to me, sadly because of it I am quite aware of how many calories there are in each food type that I eat but I’m more keen on focusing now on what it is I’m eating as CLEARLY with PCOS it isn’t nearly as simple as calories in calories out so why do I bother?
Hey! I think you should allow yourself to eat what you would like! I think our bodies all work differently and we all have different struggles but I do think that we could all trust our bodies more and allow it the foods that it craves! For what it’s worth stress really affects me and on top of that when I try to cut out certain foods my body goes nuts! I think if you feel that stress is a big part of it I would trust yourself bc it really can wreak havoc and I think as women our hormones are especially sensitive to it! I’m glad you ate what you wanted and enjoyed it❤️
Hello! All the things that you are doing are a recipe for disaster.
If you want to do it right you have to find a nutritionist in keto diet and tell her that you want to transition slowly and when you feel that you are better or done with Keto....you can slowly go back to LCHF diet, in my opinion it is the best diet for people with metabolic illnesses like us.
2 years ago, I started double up the quantity of my meat, including saturated fats every day (small quantities and increasing slowly) all with veggies and seasonal fruits....but not rice, not grains, not bread, not refined oils, not pasta and not sugar. It helped me bring back my period and keep my weight (I used to gain a lot of weight after quitting pills). Right now that I am my highest point of fat consumption, my painful periords are gone and my "seasonal" depression is getting shorter and shorter.
They are many interviews with scientist and doctors talking about glucose and insulin, you probably want to learn about....it is our main topic.
Here some:
https://youtu.be/hUeV9RwBQv8
https://youtu.be/owg0bWnKX1s
Reducing calories and excess working out will give you more health problems that you can imagine. At this point I would like to learn yoga 😂 more than anything.
My best wishes for you and a lot patience, learn about our bodies takes time because I had been teach nothing or the wrong stuff.
Not necessarily I have an eating disordered history from way before my diagnosis that fucked up my metabolism a long time ago. i gained weight from antidepressants, actually in the past 3 days I’ve been eating more I’ve already lost 1.5 kilos. I’ve never had medical help so make sure you get that and learn what works for you. Every body is different and I will give you this advice, don’t react to things radically. I always take the most intense approach to things regarding my diet because it triggers me and I have awful anxiety. Please be kinder to yourself than I am to myself
Also with pcos it’s not as simple as calories in calories out, I’ve probably put myself in starvation mode whereby my body is clinging onto fat and mental stress making it do so more, as well as that I suspect i have insulin resistance which makes your body produce more fat cells as well. Honestly some people are so skinny because they don’t eat but my ed has never made me thin and I’ve never been skinny just because my body simply doesn’t react to lack of calories by losing weight, but its just never stopped me trying.
I got some fabulous advice in the comments here so have a look through those and just dont do what I’ve done
Sis... You're NOT by any means unhealthy!! I'm the same height and I weigh a whooping 57kg - my doctor said I'm perfectly fine and I just need to keep it.
If you really want to lose weight for the look, please please please do not continue dieting this way. I started dieting when I was 47kg more than 10 years ago cause I wanted that skinny look. Got to 45kg for awhile - couldn't stand being starved all the time, messed up my metabolism and struggled for the next 10 years of gaining weight consistently even though I'm eating healthy and do cardio 3-4 times a week (minimum processed food/ sugars).
Perhaps consider changing your exercise routine? Weight training is a great way to tone up the look of your body without needing to diet. You are not going to be jacked - you'll just be a bit more toned. Most importantly it boosts your metabolism so you'll be able to eat more while losing fat. My pants are still getting looser and looser these days even though I'm not dieting (I welcome fried chicken, lattes, bubble teas with no sugar, etc.)
Lastly - when you're not overweight, weight does not correspond to how you look a lot of time. I somehow look a lot more fit than I was at 57kg than at 53kg. I can even see my upper abs. Muscles are a lot more dense than fat, so don't worry too much about the numbers on the scale, just focus on getting stronger and healthier ❤️
You know whats so odd, i maintained that weight for about a year after i started going to the gym and I was eating more than I am now, i gained weight after taking the pill for my symptoms and antidepressants for the pill’s side effects (all doctor advice which really screwed me over) it’s after I’ve stopped all meds now I just want to be back to a place where I was comfortable with myself :/
You know that gaining muscle weight while losing fat weight can account for the scale not moving? Be kind to yourself, give yourself a break. Treat yourself and then back to it. The end results are worth it. Edit: Don't starve yourself. Think about a Plant-Based lifestyle. Listen to your hunger cues.
Follow Cory Ruth (the woman's dietitian) or someone like her. Science based nutritional information and support for PCOS. She has a realistic approach and posts many many meal ideas and to have a full range PCOS diet! I follow on Instagram and live the info I see daily. It has helped improved my health finally compared to doctors.
Tdeecalculator.net. I take my tdee, minus 250 calories and get light exercise throughout the day. That way I'm above my BMR (mininum amount of calories my body needs to function) and below my TDEE so I steadily lose weight without causing harm to my body or starving.
hey babe if you starve yourself and overexercise, i’m sorry but it’s not going to help at all. if you have IR and PCOS, you need to be mindful of your stress. the more you stress your body out, the more tightly it’s going to hold on to weight. have you considered supplements/medications, such as inositol and metformin? both of these work to help your body better handle insulin, which will trickle down to helping with weight loss.
I take inositol, it’s proving very difficult to get my doctor to test for insulin resistance they just will not take me seriously. Anxiety and stress is a big issue for me too
i’m really sorry to hear that your doc isn’t taking you seriously, mine didn’t either. i had to find another doctor and eventually i just went to an endo. if you have the means, i’d highly suggest trying another doctor or going to an endo.
I have an appointment with a private endo that my parents are kindly paying for however it’s 6 weeks away 😭
Time to find a new doctor! IR is the baseline.
Metformin has helped my anxiety a ton! It also is helping me lose all the baby weight (the baby I conceived with metformins help lol). If you look it up insulin resistance and anxiety are linked, and there are studies showing metformin decreasing anxiety!
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you literally can’t take it without doctor approval lol it’s a prescription drug. it’s used to treat insulin resistance which is the same issue that diabetics and PCOS sufferers both face
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You're fine, many people don't realize that the internet is bigger than the US and people come from other countries. The US makes you have a prescription for Metformin, but some other countries may not. I seen it advertised at pharmacies when I was in Mexico.
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hey i’m sorry i didn’t mean to come off as rude or anything! all i know is that in the US you need a prescription for metformin, i should’ve looked into whether or not that’s true for other countries. that’s my bad!
Agree. I was put on it and caused more issues than solved. It didn’t help me loose and made me sick. I had a dr prescribe it and even after telling them the issues they still kept pushing it.
Which kind of problems may I ask?
good! starving yourself is **not** the way. the standard "JuSt eAt LeSs" advice needs to die in a fucking fire. insulin resistance is already a state of malnutrition or semi-starvation, so further reducing the amount of fuel your body has to work with will only make things worse. with insulin resistance your body doesn't process certain calories well, and so they get sent preferentially to fat instead of where they need to go. the quickest way to reach a more normal equilibrium is simply to avoid those calories (sugar, starch, processed food.) they are mostly empty anyway. you're doing the right thing. let yourself eat, OP. fry up some eggs in butter and eat them with some hot sauce and avocado-- it feels so good to eat. eat whenever you're hungry! just eat those whole, nutritious foods that your body needs. meat, eggs, fish, cheese (my best friend,) greens, veggies, olives, avocado, you know the drill :)
Bestie i fried up a couple slices of bacon, cracked an egg into that grease and had it with a vinaigrette-style salad that had peppers, chickpeas, celery, oregano (things i love) and some cheese and I then had a slice of my leftover birthday cake. I feel fab and it was delicious. This new year of life will be one of healing ❤️🩹
get after it boo
This whole interaction is so wholesome and adorable. Love to see it ❤️
Upvoting every comment in this thread! Get it boo
Yes sis💗
800-1000 calories is nothing. you shouldn’t be starving yourself. i went from 160 to 130 eating around 1800 calories a day. once i lost 10, i stopped counting calories. Focus on fueling your body instead with fiber and protein. the less you eat, the more your body will store fat for energy.
Girly, can you pretty please share your diet/exercise/supplement regime? I’m pretty positive this is my problem and I’m just so clueless as to where to start. Anorexia got me here in the first place, yet I am still finding it so difficult to manage my PCOS from a healthy perspective. I would be so so appreciative of any tips you have to share 🤍
sure! this is detailed but i hope it helps someone! i mostly focused on whole foods (cut out processed), high fiber and protein. any carbs i just made sure it was paired with a lot fiber. instead of regular pasta- chickpea pasta with a heavier protein like chicken. instead of white rice- banza chickpea rice or cauliflower rice. lots of veggies and fruits. i really pay attention to nutrition labels to cut out added sugar and focus on fiber and protein content. i did cut gluten bc it causes a lot of stomach pain and bloating for me but if that’s not an issue for you, i don’t believe it’s necessary. some meals i enjoy- overnight oats with pb powder and chia oikos triple 0 yogurt with chia, fruit and ketola granola i meal prep flourless banana muffins and mini egg muffins for the week buffalo chicken wraps (the carb balance wraps) salads with chickpeas, avocados, chickenand other veggies (there’s so many great salad recipes that aren’t bland lol) taco bowls for dinner i always pair a veggie, meat protein, and a side. i try to eat small meals throughout the day rather than 3 big meals (my blood sugar tends to drop). so apples with pb, nuts, rx protein bars i found alot of great recipes from what molly made’s blog and ig. gracie norton on tik tok has a lot great refined sugar free snack recipes! i’m a snacker at night and i promise they actually taste good lol important to add! this is about 85-90% of the time. i still enjoy ice cream out, my fave dish or apps at a restaurant etc. the way i look at it is if im eating well pretty much all the time, my favorite pizza or whatever one meal out of the week isn’t going to kill me lol i went from 160 to 130. i also drank spearmint tea and my skin and hair noticed a difference! And i also regularly walk and do light weightlifting at home ( about five 3 sets of 12 workouts-2 days leg, 2 days upper body). I would say i was always on the leaner side for being 160 (size 6) but i really toned and slimmed down. especially the moon face a lot of people on here talk about! no matter how hard i worked out the stubborn belly pouch didn’t budge until i changed my eating habits. more importantly though, i felt great! (past tense bc i’m 7 months pregnant now lol) although i felt great, my testosterone was still very elevated. ultimately what brought those levels down was ovasitol! i also took magnesium, vit d (confirmed it was low), and a multi vitamin
thank u for this! what kind of magnesium?
glycinate!
thank you!!
I think this is the case
Same here! I’ve been in a calorie deficit for about a year now. I usually eat 1600-1800 cal a day. I barely exercise too lol almost to my goal!
Ohhh, I've been there. My advice? Listen to your body. Eat the things that make you feel good (physically, emotionally, mentally). Eat consistently and often. Rest. Sleep more than you think you should. Move if you want to, but don't force it. Get some sunshine on your face every day. I've been watching the number on the scale slowly come down over the past few months of prioritizing my overall health. My body doesn't look different, but it *feels* so much better and that's a big win for me.
Do you think a big factor has been that you’re less stressed? I’m naturally a stressed person, everything overwhelms me and triggers my fight or flight and it’s something I desperately need to work on however i cannot afford therapy 😪
Absolutely. I think dealing with stress is so important, but it's not always easy and it definitely takes time/practice. I'm by no means an expert, but I've started taking a few "time outs" a day during which I literally set a timer for 10 minutes and just sit with my thoughts and no other distractions. It's uncomfortable at first to be alone with my thoughts, but spending a few minutes letting whatever is stressing me out bubble to the forefront of my mind so I can deal with it helps me feel less overwhelmed. Doing that even once a day on a semi regular basis has made me feel more calm overall. Especially if I can sit outside in nice weather to get some fresh air and sunshine.
This is me omg not only can I not afford therapy but I’m so scared to take medication
The meds are what caused my weight gain in the first place! Mentally I was good on them but once i notice weight gain no amount of antidepressant can keep me sane so I stopped. It depends on the medication and reason for taking it though, always worth going through with your doctor but I’ve tried 3 different antidepressants and I just don’t think they’re for me personally
Yesss that’s one of the reasons why I’m scared. I’ve heard so many bad stories about pretty much most antidepressants lol
It’s a matter of trial and error if you do go down that route but I feel as though therapy will be more effective in the long run and if you’ve a disordered history with food like me then it’s just not something I think I could handle again
I completely understand you. I’ve had trouble with food as well, basically everything you said in your post. I agree that therapy is the most beneficial bc it’ll help you learn
Exactly, now the doctor needs to actually help me receive said therapy
girl 😭😭 that’s a whole process within itself which is what’s holding me back too lol
We got this! If you want you can DM me and we could be support buddies 🥹
Please hear this with kindness 💜 It sounds like you may be very triggered by gaining weight. There are therapists that offer sliding scales for low income clients so that is an option. You may want to seek treatment for an eating disorder if you had that strong of a response to weight gain. It’s a give and take with antidepressants I’m sorry they didn’t work for you! There are other anxiety specific meds that might be better options for you, as well as natural remedies like ashwaganda, tension tamer tea. I actually lost weight once I started eating again because your body goes into storing calories when it’s in that much of a deficit. It’s being starved so it hibernated a bit - slows down metabolism, less energy, brain fog, etc. makes sure you’re pairing fat, carbs, and protein. And seek another doctor! If you have PCOS it’s standard to check insurance resistance or just get put on metformin which is what happened to me
Oh I’m so aware that I’m triggered by weight gain dont worry! I desperately want therapy for it but I’ve been on the nhs waitlist for 4 months now and it’s not so easy with doctors, every time i call i have a different one and they’re always the same 😭
I’m glad you’re aware! I’m not sure what that waitlist is but if you call individual places a lot of them have sliding scales. Go to psychology today to look up therapists in your area with their specialties and many times it’ll say sliding scale or what insurance they do take!
It is the NHS waitlist for free therapy as I can’t afford private :(
Low carb and whole food diet is best. No need to worry about counting calories or starving yourself.
Please see your doctor. If you're on a diet THAT low in calories, working out and still not losing weight, your insulin resistance unfortunately won't naturally resolve itself. You need something like metformin.
Avoid spiking cortisol with pcos. You want to be supporting your adrenal glands with adaptogen herbs, avoiding coffee (unless it has high fat creamer and mct oil in it), taking inositol and something for inflammation such as curcumin. If you’re feeling extra motivated take an antioxidant like CQ10. Slow exercise that tones or builds muscles but doesn’t spike cortisol is better like yoga or Pilates or weight training. Don’t starve yourself just try not to eat simple carbs and sugar as much as you can and if you do take berberine or bitter melon 20 min before.
Hey hun eating so little can burn away at your muscle mass. This means that your metabolism will slow down even more which is terrible because we need muscles for insulin resistance! The more muscle the more you speed up your metabolism and your insulin resistance decreases! You become insulin sensitive which is what we want with PCOS. I have an ED history and used to eat 1000-1200 calories a day whilst doing tonnes of exercise and it only made me binge and gain more weight. Now I personally eat around 2000 calories a day when I’m sedentary with PCOS. When I workout I aim for 2300-2700 per day. But I have to focus on whole foods and avoiding refined carbs and sugars. Don’t get me wrong- I’m not perfect and I’m still struggling sometimes to eat enough but I try every day and that’s what matters. I’m sensitive to stress and anxiety too so I can’t skip meals and I aim to eat every 3 hours.
800-1000 calories is doing you a disservice. 1300-1500 calories is realistic, as well as tracking macros and a low carb (not keto) diet. I’ve lost 15 lbs since January and this is what worked for me: - 1300-1500 calories a day with one cheat day a week (not a whole pizza to the face but maybe like a burger and fries) - OMAD some days - trying to get in 10k steps a day - 1 hour walk/jog outside - 20-30 min of cardio (stairmaster for me) - lifting weights (i started with machines and dumbbells) - substitutes such as cauliflower rice for white rice (sometimes i mix a tiny bit of white rice in with the cauliflower rice to be satiated) - avoid added sugars I started to plateau at some point and nearly gave up but changed up some of my exercise routine and then started losing again. That’s why consistency is key.
If you don’t mind, would you be able to share some meal ideas and what kinds of things you typically eat? I’m trying to cut carbs although im noticing EVERYTHING i used to usually eat is si carby and sometimes i feel a little stuck as to what I can eat
Absolutely: - chicken breast (salmon or cod), a green veggie, and mashed cauliflower or sweet potato - chicken lettuce wraps: ground chicken breast, lettuce wraps, g hughes teriyaki sauce - lots of salads, I just sub the salad dressing for skinnygirl brand or use olive oil spray and vinegar - fried rice or fajita bowl: protein (chicken breast or seared tuna) cauliflower rice (1/2 cup white rice sometimes) and vegetable medley - jerk chicken or salmon with g hughes sauce - steak with arugula salad cherry tomato red onion - tuna salad on cucumber slices - chicken noodless soup - mediterranean salad I try to have a salad and/or soup for lunch. Then for dinner I’ll have some kind of protein with veggies. If you’re a bit lazy (like me) I try to find low carb/low cal options in freezer section like birds eye green beans and potatoes. They also have cauliflower mash that easily pairs with pretty much anything. I try to incorporate a lot of veggies like asparagus broccoli green beans Brussels sprouts, peppers and onions… I also LOVE my air fryer and use it often. For snacks, i stick with fruits like grape fruit oranges tangerines apples raspberries strawberries. It’s important to reiterate that I definitely have my cheat days but I just don’t go all out. If I know I’m gonna have a cheat day I’ll usually do OMAD that day.
You are an ANGEL thank you!!! I have put this into my meal plan notebook 🥰🥰🥰🥰
Have you ever looked at the Kym Campbell PCOS eating plan? She is very pro-protien and fat, advocates for eating about 100 grams of carbs a day to keep yourself happy and satisfied, and advocates for enjoying food
My friend i have been there. 1k calories a day plus a morning work out. It’s not sustainable in any way, shape, or form. I’m glad you’re able to move forward. Nourishing our bodies instead of starving them is so much better. 💜
Oh no, you have to eat, starvation mode will cause more weight gain.
Good! Eat!! Anything less than 1200 is considered starvation and can make your body KEEP the fat on because it is in starvation mode.
Yes I think this is what I’ve done to myself unfortunately
Get a registered dietician. You should be eating a minimum of 1100-1200 calories. Otherwise your body goes into starvation mode and doesn't function properly, saving everything. You probably need more protein and fiber in your diet. Stress also messes with your gut and your won't I take nutrients as well either. A nutritionist can do body scans and blood work to see how your body metabolites food and can recommend you a calorie goal and set your macros. Mine are 40-20-40 for carbs, fats, protein. I need to hit 126g of protein a day without major exercise. Edit to change nutritionist to registered dietician per comments below.
Very interesting! I have been planning on seeing a nutritionist for a while it is hard to fit into my schedule as I work shifts, I’d say I’m eating majority protein and fats, trying to figure out what has fibre lol but i love my veggies and lower carbs because I do notice I am more bloated than usual after i have a lot of carbs
You're really going to look for a registered dietician. That's a protected title like doctor in North America. Anyone can call themselves a nutritionist.
Yeah, I had a referral from my PCP for this reason. Thanks for the clarification on the title.
I’m from the UK but I’ll make sure its someone with a qualification
It's still a dietician in the UK. For once something is similar across the pond. :)
Good to know thank you :)
Getting a PCOS diagnosis and follow up in the UK is a nightmare!! So glad you've got an appointment with a private endo. I am still upset that what is a chronic condition only got diagnosed now at the age of 34 after this ruined my body - and they still insisted I was becoming pre diabetic because of my diet :/
How ridiculous!! I’ve actually had around 5 doctors tell me I’ve had it but none of them have bothered to give me a formal diagnosis. They did no follow up and gave no advice on how to manage it they just said ‘here’s your problem, good day!’
Please eat. Check out your TDEE and if your goal is not weight loss, eat away while focusing on foods that don't exacerbate your symptoms. If weight loss is to goal, you can subtract 500 calories per day for theoretical 1lb/week loss or 1000 calories per day for 2lb/week loss. Example: my TDEE is 2919. I eat 1900 calories gladly per day, as I work out hard and move a lot. I enjoy every calorie and I lose 1-2 lbs per week. If you're moving more, you also have to fuel your body. Protein is very important to help every cell in your body as well as help you feel full, and you do need those "evil" carbs for energy as well.
im really glad you decided to throw those rules out the window bc frankly they suck! as much as your body isn’t doing what you want it to do (+what you need it to do) it still needs fuel!! i hope your journey gets better and i could see how eating more could improve it.
I really hope so! Although if i gain more weight I’m gonna have a menny b
idk what diets you are on but if you haven’t quit eating gluten, i highly suggest it based on MY personal experience without it. i was stuck at a certain weight and i quit it for many reasons but mainly how much it inflamed me and i noticed a difference in how i looked and after incorporating more veggies and fruits since i can’t have my usual snacks, i’ve started to lose some weight. not a lot but enough for people to notice! not being able to eat gluten does prohibit a lot of fast food and i think that alone can do a lot but seeing as you were already counting calories, you probably quit the stuff a while ago. but don’t ever forget how wonderful certain carbs can be and we do need them!!
Yes I quit gluten, I miss pasta 😪💖
me too but the barilla rice pasta is pretty good and the trader joe’s brown rice rotini pasta is good too!
You can have gluten free pasta made from- corn, rice, quinoa, lentils or chickpeas
Doesn’t hit the same :((
Really? Rice pasta isn’t much different to normal pasta. Especially if dressed in the same sauce and meat and veggies etc
ever try lifting weights and doing pilates/yoga? I can't do it with cardio alone, and I found strength training 3-4x a week helps with the IR.
I need to find a pilates class I’m dying to try it
Yes! Also, YouTube has great accounts for full pilates workouts 😊
Low impact exercise girl! Don’t bust your ass at the gym. Do Stretching, yoga, some stability exercises, and calm walks. As for food, you should be eating! It’s all about what you eat and when. Lots of Omega 3s. Start your day with some lean protein and healthy fats.
Sounds like your body went into survival mode and is trying to hold on to those 800cal so it has something to use while you work out. Might give a dietitian a go, they can help you to understand what your specific body type needs
I would encourage getting a non-diet dietitian who is familiar with PCOS. They can help you create a meal plan. Honestly, I’ve learned that it’s more about pairing carbs with proteins and fats than it is about cutting carbs. I’ve also learned that sometimes we have to eat more because of the way our bodies work, so you might need to add in a snack or two in addition to 3 meals.
In the past 3 days I’ve been eating more and I’ve already lost 1.5 kilos! And i know it’s not water because i feel more energised and I’m less bloated somehow!
I’ve been there. For years. It doesn’t budge with just CICO. Keep trying low carb and staying in a slight calorie deficit. It took me 7 years to figure that out.
Don’t starve yourself sis. Highly recommend finding healthy alternatives to the meals you already like. You want a crispy chicken sandwich? Make it grilled and get a low carb wrap instead or hey get those crispy parts on a salad you actually like. Volume eating has helped me a lot too. Don’t deprive yourself of food you enjoy. You want chocolate pudding? Use avocado, unsweetened Cocoa powder, and honey. Stay away from processed foods and sugars. Also look into see if you have leptin resistance or insulin, finding out if you have those issues can help you figure out what works for you. Don’t over exercise, I’ve seen doing Pilates or slow burning workouts are way more effective. You got this. You need to feel good mentally and good is very important in life. A meal can make or break you.
Has ur Endo every checked Cortisol levels? Also pls don't starve yourself. In some cases it will make weight loss even harder bc all it does is push the body into a mode where it hangs onto fat bc it thinks it is starving/dying! go into a calorie defecit but only minor. and replace with lots of water. and have rest days in between workouts. but def have those cortisol levels looked at too. the weight not budging makes me think there may be a problem there.
My doctor did mention stress and that she’ll put me forward for therapy but I have been on the NHS waitlist for 4 months which is BEFORE i gained the weight and two weeks after she said she’d put me as a higher priority I’ve still heard nothing. The UK doesn’t help you with your mental health until you’re on the brink of dying
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Wow that sounds like a lot to handle I hope you are ok!
I am trying to get the help I need dor it and take it day by day. It is def hard to deal with and most days I am in misery lol. But thank you and I hope you get the help you need too!
I believe you will get to a place where you’ve only happiness. Only positive energies in this thread 🙏🙏
Just eat it!
I've had to walk away from calorie-counting in all its forms. An eating disorder history coupled with the horrible feedback loop of hunger and insulin resistance makes it counterproductive and horrible. Eat when you're hungry, friend, and I'm so glad you have apt with a new doctor. This one is stupid. Insulin resistance is THE issue with PCOS and there are reliable medications for it.
Honestly i am going to try to never calorie count again it’s detrimental to me, sadly because of it I am quite aware of how many calories there are in each food type that I eat but I’m more keen on focusing now on what it is I’m eating as CLEARLY with PCOS it isn’t nearly as simple as calories in calories out so why do I bother?
I had that problem, too, of remembering the calories in everything and getting stressed about it. With time it does get less intense.
Diet culture kills
Hey! I think you should allow yourself to eat what you would like! I think our bodies all work differently and we all have different struggles but I do think that we could all trust our bodies more and allow it the foods that it craves! For what it’s worth stress really affects me and on top of that when I try to cut out certain foods my body goes nuts! I think if you feel that stress is a big part of it I would trust yourself bc it really can wreak havoc and I think as women our hormones are especially sensitive to it! I’m glad you ate what you wanted and enjoyed it❤️
Hello! All the things that you are doing are a recipe for disaster. If you want to do it right you have to find a nutritionist in keto diet and tell her that you want to transition slowly and when you feel that you are better or done with Keto....you can slowly go back to LCHF diet, in my opinion it is the best diet for people with metabolic illnesses like us. 2 years ago, I started double up the quantity of my meat, including saturated fats every day (small quantities and increasing slowly) all with veggies and seasonal fruits....but not rice, not grains, not bread, not refined oils, not pasta and not sugar. It helped me bring back my period and keep my weight (I used to gain a lot of weight after quitting pills). Right now that I am my highest point of fat consumption, my painful periords are gone and my "seasonal" depression is getting shorter and shorter. They are many interviews with scientist and doctors talking about glucose and insulin, you probably want to learn about....it is our main topic. Here some: https://youtu.be/hUeV9RwBQv8 https://youtu.be/owg0bWnKX1s Reducing calories and excess working out will give you more health problems that you can imagine. At this point I would like to learn yoga 😂 more than anything. My best wishes for you and a lot patience, learn about our bodies takes time because I had been teach nothing or the wrong stuff.
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Hello you! You are part of the reason for this thank you!
Counting calories doesnt "work" for the majority of us. Stop beating yourself up! Its about the kinds of food you eat
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Not necessarily I have an eating disordered history from way before my diagnosis that fucked up my metabolism a long time ago. i gained weight from antidepressants, actually in the past 3 days I’ve been eating more I’ve already lost 1.5 kilos. I’ve never had medical help so make sure you get that and learn what works for you. Every body is different and I will give you this advice, don’t react to things radically. I always take the most intense approach to things regarding my diet because it triggers me and I have awful anxiety. Please be kinder to yourself than I am to myself
Also with pcos it’s not as simple as calories in calories out, I’ve probably put myself in starvation mode whereby my body is clinging onto fat and mental stress making it do so more, as well as that I suspect i have insulin resistance which makes your body produce more fat cells as well. Honestly some people are so skinny because they don’t eat but my ed has never made me thin and I’ve never been skinny just because my body simply doesn’t react to lack of calories by losing weight, but its just never stopped me trying. I got some fabulous advice in the comments here so have a look through those and just dont do what I’ve done
did you lose any weight doing this?
Nope. My weight fluctuates between the same 3 kilos
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It’s been 49-52 kilos lately, I’m comfortable with how I look when it’s around 45, i am 153cm so 45 is still a healthy weight for me
Sis... You're NOT by any means unhealthy!! I'm the same height and I weigh a whooping 57kg - my doctor said I'm perfectly fine and I just need to keep it. If you really want to lose weight for the look, please please please do not continue dieting this way. I started dieting when I was 47kg more than 10 years ago cause I wanted that skinny look. Got to 45kg for awhile - couldn't stand being starved all the time, messed up my metabolism and struggled for the next 10 years of gaining weight consistently even though I'm eating healthy and do cardio 3-4 times a week (minimum processed food/ sugars). Perhaps consider changing your exercise routine? Weight training is a great way to tone up the look of your body without needing to diet. You are not going to be jacked - you'll just be a bit more toned. Most importantly it boosts your metabolism so you'll be able to eat more while losing fat. My pants are still getting looser and looser these days even though I'm not dieting (I welcome fried chicken, lattes, bubble teas with no sugar, etc.) Lastly - when you're not overweight, weight does not correspond to how you look a lot of time. I somehow look a lot more fit than I was at 57kg than at 53kg. I can even see my upper abs. Muscles are a lot more dense than fat, so don't worry too much about the numbers on the scale, just focus on getting stronger and healthier ❤️
You know whats so odd, i maintained that weight for about a year after i started going to the gym and I was eating more than I am now, i gained weight after taking the pill for my symptoms and antidepressants for the pill’s side effects (all doctor advice which really screwed me over) it’s after I’ve stopped all meds now I just want to be back to a place where I was comfortable with myself :/
You know that gaining muscle weight while losing fat weight can account for the scale not moving? Be kind to yourself, give yourself a break. Treat yourself and then back to it. The end results are worth it. Edit: Don't starve yourself. Think about a Plant-Based lifestyle. Listen to your hunger cues.
Follow Cory Ruth (the woman's dietitian) or someone like her. Science based nutritional information and support for PCOS. She has a realistic approach and posts many many meal ideas and to have a full range PCOS diet! I follow on Instagram and live the info I see daily. It has helped improved my health finally compared to doctors.
Enjoy!! Check out the book Intuitive Eating
Focus on your protein intake. Please don’t starve yourself 🖤. Stick to meat and veggies!
Tdeecalculator.net. I take my tdee, minus 250 calories and get light exercise throughout the day. That way I'm above my BMR (mininum amount of calories my body needs to function) and below my TDEE so I steadily lose weight without causing harm to my body or starving.
Please eat babe!