PCOS weight loss Topic
U1194169594
02/15/23
Hi, I'm 43, female, 5'4" and weigh 233 lbs.
I was diagnosed with PCOS in my 20's, and it has been very difficult the last couple of years to lose weight.
I have been eating an average of 1400 calories per day since Jan. 11 2023.
I lost about 5 lbs. within a month and now it seems like I'm gaining again.
I have been counting calories and watching carbs because I was prediabetic last spring at 5.7% A1C. I was able to get it down into normal non-prediabetic range at 5.6% last fall with eating around 30-45 carbs per meal (but have wondered if that is because it's been so low at times that it brings it down?).
My BMR is around 1697. I have not started exercising much, but will when the weather is nicer outside.
Should I be eating closer to 1697 to lose weight? Am I not eating enough when I eat below this, correct? I'm confused on this and think that I should be losing more because I have a lot to lose. But my hormones are most likely out of whack and PCOS doesn't help.
Any suggestions are appreciated.
Thanks!
Dietician
02/15/23
replied to U1194169594
Hi there U1194169594-
Welcome to MyNetDiary! Strong work on tracking and paying close attention to your carbs. This will really help your blood sugar and your PCOS!
I would encourage you to continue with the 1400 calories a day, striving for 30-40g of carbohydrate per meal. I do not think you are eating too little. However, if you find you are hungry all the time, I would suggest going up to 1,500 calories/day.
A sample breakdown may look like this:
B: 500 calories, 40g carbs (plus healthy fats, non-starchy veggies, lean protein)
L: 400 calorie lunch
snack: 100 calories
D: 400 calorie dinner
Here is a great resource for building a healthy and balanced meal: https://www.mynetdiary.com/foods-for-good-nutrition.html
You mentioned doing exercise in the future. Might you start now?
These home workouts are convenient and will help build strength so you are ready when the weather improves:
https://www.mynetdiary.com/can-t-get-to-the-gym-try-some-of-these-low-impact-exercises-at-home.html
https://www.mynetdiary.com/exercise-snacks.html
Finally, this article provides lifestyle tips for PCOS: https://www.mynetdiary.com/management-of-pcos.html
We are cheering you on! Best, Joanna (MyNetDiary Dietitian)
U1194169594
02/20/23
Thanks for the reply!
I'm pretty much back starting over, because I haven't been tracking well the last couple of weeks. With Valentines day, I brought too much junk back into the house. My weakness is sugar. Some of the weight gained is salt retention and dehydration over the weekend I'm sure because I know I didn't drink much water.
My chiropractor told me to stop eating completely, and only take a multivitamin with lots of water (I think this is horrible advice by the way). He also said that exercising doesn't really help people lose weight, because it burns off too little when only walking. I should be able to lose weight through diet alone or if I stop eating and let my "body eat itself".
Is there such a thing where the body will fight itself to get back to a weight that it was at before? I feel like I'm always yo-yoing - I lose, hit a plateau, give up, eat whatever I want, and then go back to where I was at to begin with and it seems like it's so easy to gain. Maybe that's part of the PCOS, but I'm getting tired of it and depressed over it, and mad at my chiropractor for suggesting that I starve myself.
If I add exercise and walk 30 mins/day and work my way up to 1 hour/day, do I keep eating 1400 calories or let the calculation automatically increase my calories?
Thanks!
Dietician
02/20/23
replied to U1194169594
Hi U1194169594,
I do not think you should starve yourself. I recommend that you do not ask your chiropractor for nutrition assistance since you are getting a lot of mixed messages. Also, not all chiropractors have any real education or training in nutrition. If you feel you need 1:1 nutrition, then consider finding a local registered dietitian or keep posting us questions since we are happy to help. But here's a link to find a local registered dietitian: https://www.eatright.org/find-a-nutrition-expert
Now, back to nutrition and weight. Yes, many adults find that when they lose weight after having been at a higher weight for a long time, they feel a drive to regain the weight. That is where lifetime sustainable behavior changes come in. And tracking when weight regain kicks in again. Exercise, moving more, and moving more consistently, can help dampen that drive to regain weight. But let's not forget the importance of satisfying healthy food that nourishes the body while supporting either weight loss or weight maintenance after weight loss. Adequate protein/meal, veggies, fruit, healthy fats, and portion controlled whole grains & legumes (when/if that fits on your meal plan preference) for adequate fiber are all a part of a supportive meal plan for weight loss and weight maintenance.
To answer your last question, try sticking with 1400 calories for now even if you walk 30 mins - 1 hour per day to help nudge that weight loss again. Really strive hard to get enough protein and fiber to help with fullness. A lot of folks aim for 20 g protein/meal and protein snacks during weight loss especially.
Resources you might find helpful:
https://www.mynetdiary.com/have-you-been-dieting-and-exercising-but-not-losing-weight-try-these-proven-plateau-solutions.html
https://www.mynetdiary.com/affordable-protein.html
https://www.mynetdiary.com/how-to-tell-if-you-are-hungry.html
PCOS weight loss
