A few days ago a friend reached out to me about my fitness journey, specifically about my weight journey with PCOS. Polycystic ovary syndrome affects an estimated 5-10% of women and goes hand in hand with related conditions like obesity, type 2 diabetes, heart disease and depression. It also affects women's fertility.
Many women who find themselves diagnosed with PCOS also find that it is abnormally easy to gain weight and very difficult to lose it. I wanted to share my story in hopes it might help someone in their path.
I was diagnosed with PCOS following the birth of our first child, but second pregnancy. I found it difficult to produce enough milk and had some other issues that I spoke with my midwife about. I was diagnosed with PCOS and that was kind of the end of it. That was almost six years ago. I am 5'9" and at that time weighed just shy of 200 lbs. The healthy range for my height is 135-168. I struggled in vain to lose weight here and there, but did not have the motivation to really do what needed to be done, especially with PCOS. At that time I started the 17 day diet and lost 6 lbs. I mostly maintained that loss, but lacked motivation to stick with it. Fast forward 18 months and we began trying to conceive our second. We were unsuccessful and after some Dr. Google I came across research that showed an increase in fertility with PCOS women who had dropped a certain amount of weight. That was my proverbial kick in the pants to change. I worked closely with my midwife and started a lifestyle change of sticking to 1200-1400 calories a day with greens and lean meat with exercise. I also began the C25K running program in the App Store. During that time I lost 25 lbs. It took about 8 months.
I was 168 when I got pregnant with our second daughter. During the pregnancy I did my best to exercise, eat right, and be active. I gained 30 lbs total. 2 weeks after birth I was down to 187 which I knew would be my starting point. I implemented the same habits and was able to return to 168 within six months. I dropped another six pounds and when our second was 12 months old we tried for our third. I got pregnant right away at 162. I gained 12 lbs in the first trimester. I know now that it was a bad sign, because in my healthy pregnancies I lose 6-8 lbs in the first trimester. My first pregnancy I also gained weight rapidly and had gained 10 lbs by the time I lost the baby at 10 weeks. We lost our fourth pregnancy, a little girl, at just shy of 16 weeks in July of 2015. I gained an additional 5 lbs due to diet after. At 179 I began the process of losing weight six weeks after the loss. It took me 3.5 months to lose the 11 lbs. I then lost another 8 lbs over the course of 8 months, putting my weight down to 160 (size 7/8), the lowest I had been since marriage. We moved across country in June of 2016 and I gained 8 lbs back quickly in two months due to the stress and bad diet of a cross country move. I put on an additional 6 lbs while vacationing in Utah for three weeks in December of 2016. It took me 3 months to lose the six lbs in return. I am currently chiseling away at the remaining 8 lbs. My ultimate goal is 156, 11 lbs from now. I can now see where the weight needs to come off of (back of thighs, loves, and arms) and I look forward to getting the rest off and being thinner than I ever have since high school.
The reason I share this timeline is because there is no quick fix or magic diet to lose the weight, especially with PCOS. That applies to those who do not have it as well. Losing weight is 80% percent mental and 20% physical. It takes a lot of work! And consistency. And determination. And self control.
The three things that helped me most in losing weight with PCOS:
Low carb/high greens lifestyle
Running
Self Love
Green Lifestyle
As far as diet, we made a huge lifestyle change when I topped at 200. We did the 17 day diet to jump start it and that helped so much to get off processed food, breads, pastas, etc. I've since converted to a more Whole Foods, plant based diet, but when I had a lot to lose I'm not sure that would have helped as much with the PCOS. My daily ritual includes a green smoothie for breakfast, or I have one piece of wheat toast with a mug of pero. For lunch another smoothie or eggs with salsa. For dinner we try to do green and grain. I make lentil soup a lot and we use a lot of beans and quinoa. I limit portions and I don't do seconds. I also don't buy junk as much as I can help it. Sometimes I crash and will buy some Oreos etc and I eat some. But the next morning when I'm feeling better I throw the rest away. If you fall off, that's ok. Don't let it deter the rest of your week. I stay away from processed food as much as possible.
Our biggest problem is eating out. To deter that temptation I'll make 3 big meals a week and then we just do leftovers. It's boring but it works. We're trying to adjust lifestyle to 'eat to live' not 'live to eat' and not get so much comfort and enjoyment out of food so that we teach our girls not to rely on it emotionally. I also pray a lot for help to curb the addiction to sugar/food.
I also shoot for 100-120 oz of water each day.
Running
For exercise C25K changed my life. I did that program three times. I found I truly love running. By myself. It is a huge stress relief for me. I haven't run as much after the move and that's why my weight has jumped back up. I have plans of joining a gym with childcare for some recoup time each day. Exercise really is 80% mental and 20% physical so I focus a lot on self talk and meditation, especially the evening before a morning run. PCOS goes hand in hand with depression, and it's hard to find motivation to work out. The self talk really helps in this case. Repeating the phrases "I can do this" and "I do hard things" with good diet often got me over the hump. For toning (as you can see from the pics I'm still working on that lol) I do PIYO. I bought the program off amazon so I wouldn't have to go through a beach body coach and it's cheaper. (Side note, having a coach is very beneficial and there are lots of amazing ones. Because I just wanted one program, it made more sense for me to buy it online independently). I love the strength it gives me. However, I get bored with videos easily so I don't stick with it as much as I should. Find cardio that you love to do and make that a priority and your 'me' time. Find 3 days a week AT LEAST where you devote a 1/2 hour to exercise and don't take no as an answer from yourself. Even if it's late at night or the 'earlier than any sane person is up' crack of dawn.
Self Love
Every time a negative thought comes into your mind of 'I hate my hair' 'I'm too young to have these wrinkles' 'I'm fat' 'I'm ugly' (I get them all plus more) I immediately try to replace it with 3 positive thoughts like 'but look how far you've come' 'but you have beautiful eyes' 'but so and so enjoys your company' 'I accept myself as I am right now, unconditionally' etc etc. It takes a while to reverse the damage of self hate but you find motivation when you do.
I don't look for inspiration from models, athletes etc. I find inspiration from thinner/happier versions of me and that's what I aim for.
Side things that helped:
💚Treating my eating habits as a food addiction in the beginning. That allowed me to turn the frustration on the drug (in this case food/sugar) and stop self hate.
💚Netflix documentaries: Fed Up, Forks over Knives, Food Choices, etc
💚Not buying junk. It's easier to say no to it at the store than at home.
💚If you treat yourself, do so outside the home. A donut at the donut place, a sundae at the parlor etc. Don't bring those things home. That way you experience joy from the experience and you're not relating it to the food. Be realistic and minimal about how often you treat yourself.
💚 I weigh myself everyday and self talk/meditate after. Sometimes the number can be frustrating but doing so keeps me accountable. It's easy to gain 5 lbs with PCOS in a couple of weeks if you're not paying attention.
💚Measure weekly. If the scale isn't moving but the tape is, that's a big victory.
💚Find a support group. I am part of a secret weight loss Facebook group with some of my closest friends and they are a huge support. The little bit of competition and cheering helps my motivation a lot.
I and those closest to me know I'm not perfect at this. My depression gets in the way or I don't manage my time correctly. My body isn't perfect and probably never will be magazine quality. It has taken me a long time but I'm proud that I've maintained the 30+ lb weight loss through 1 and 1/2 pregnancies and few years. It was work, and it will be work, but it's worth it. My favorite quote through the process is:
"Never give up on a dream because of the time it will take you to accomplish it. The time will pass anyway." -Earl Nightingale
This applies to so much in life, but I constantly remind myself this. For those with big weight losses, it may have taken a long time to gain that weight. And it will take some time to get it off. Don't feel overwhelmed, set your goals and stick with them. Be patient with yourself and the process. The time is going to pass anyway.
And you are strong. You can do this.
And so can I. ;)
*The pics represent a huge goal I've had for two years- find a "modest" bikini and feel comfortable in it. I'm there. Some fine tuning to go, but this represents a goal of self love achieved. It's not a perfect body, but it's real and I'm learning to love it unconditionally.
