Hi! Dagdagan mo po fiber intake mo. Karamihan kasi sating mga chubby, pwedeng insulin resistant, kaya kahit calorie def, di mag-lose ng weight because of insulin resistance.
Try to do this po, ito yung gumana sakin.
For breakfast, wag ka muna kumain ng carbs ng bigla, try mo muna mag-salad, more greens ika nga since nakaka-help ang fiber sa pagbaba ng spike ng sugar. Then after ng intake mo ng fiber, protein and good carbs (wheat, brown rice). Then if sa exercise naman po, try mo muna wag mag high intensity, walking ka kahit 30mins-1hr per day.
Also, don’t deprive yourself of food, taasan mo lang fiber intake mo. Kasi mas mataas na fiber intake, mas malelessen yung cravings mo.
It worked for me. 93kg ako before, na-hit ko yung 57kg :)
If nakaya ko, kaya mo rin.
Lettuce, cabbage, tomatoes, okra, string beans, broccoli (medyo mahal haha), kangkong. Basta anything green!! Fruits din na low GI (strawberries, orange, apple, pears). Mataas kasi GI ng mangga, ubas etc so ang kain non, unti lang.
For carbs naman, the darker the better? Haha chos. Anything brown pwede na, like brown rice, wheat bread, okay na yun. Kasi mas maputi=high GI.
Also, iwas sa processed food. But dont deprive yourseld of fries or anything, kahit once a week, g lang. di makakasira yun. Learned this the hard way :)
Agree!! I have PCOS too and I’ve tried boxing before to manage the weight. I lost weight, yes, but grabe breakout ko non 🥲 Last November I tried walking and discovered na its our bestfriend talaga!! 2 weeks lang ako non I just really walk for about 20-30 min a day but grabe difference ng weight and body ko non. I felt and certainly was less bloated. I haven’t been consistent tho but I try my really best to walk kahit ilang minutes lang yan per day.
To all PCOS girlies, kaya natin to!! 🤗
hey watch hack my health on Netflix! basta it's something about our gut :) Baka lang maenlighten ka na minsan may ibang explanation bakit tayo hirap magpapayat :)
It is really harder for us PCOS warriors to loose weight. Isa-isa lang muna, OP! Your are putting your body in such a stressful situation! The body is already stressed so much with all the out-of-whack hormones na so cortisol(stress hormone) is constantly up! If diet muna and fasting, yun lang muna then pag medyo okay na then tska ka mag exercise/gym since nakakagutom ang mag exercise.
Laban lang OP, in 6 months or a year bubunga rin yung efforts mo. Hindi naman overnight nangyayari pagbabago pero be consistent lang! Be proud of your determination to fix your life and not be a victim of circumstance.
If you really wanna be healthy, it all comes down to what you consume. Get expert advice from legitimate nutritionists/dieticians (especially that you have a condition)
It's expensive, but if you're committed, it will be worth it. Anything spent on health is good
Consistency is key - don’t give up OP!
I also have PCOS but I’ve been lucky it has not made my weight fluctuate too much and my current diet + workouts are enough.
It may be beneficial to consult with a dietician (not nutritionist) to help you determine the best way to go about a calorie counting diet and the best type of food for you to be eating. Cutting out unhealthy foods and empty calorie foods would be the best first step I think even w/o consulting a dr.
Combine your conscious eating with your workout! The saying does go - you cannot outrun a good diet :)
Try asking your OB-GYNE if you need medicine for your insulin resistance? I also have PCOS and my doctor prescribed me with metformin. I also consider a Keto diet and daily walking na rin since it helps with my weight-loss.
If you do FAST, you're on the right track. You should view fasting, not as "calories in, calories out" but rather on a hormonal perspective. I suggest watch the "Diary of a CEO" episode of Jason Fung in YouTube, there it will be explained clearly. Eating "WHOLE FOODS" is a game changer for me. I rarely eat "MINIMALLY PROCESSED" foods.
I second this and was quite surprised too na eto lng ang nagbanggit ng fasting. Intermittent fasting is personally the only way for me to lose weight. It's a matter of timing kasi kng kelan mo I activate ang insulin so check intermittent fasting. D ka lang papayat, it'll bring more positve outcome sa itong overall health
I am a PCOS warrior too. I tried everything from Keto, Calorie deficit, Low carb, and fasting, but no success. That's why I said to myself that I badly needed professional help. I consulted an Ob-gyn, a PCOS nutritionist, and enrolled in a gym coaching program. It's really hard. After 6 months, finally, I'm noticing changes, not in weight since I don't usually weigh myself because it frustrates me, but clothes start to fit nicely, good energy, and lesser mood swings. Seek medical experts to help you. It's worth it, and of course, consistency. To beat PCOS, you really need a change of lifestyle. Go OP! Kaya mo yan!!!! Wag tayong susuko
try to regularly consult your OB about this and PCOS is linked din to thyroid problems, baka meron ka narin OP. magpa thyroid tests ka then consult an endocrinologist
I also have PCOS. I went to the gym before, didn't lose weight but kinda feel that my clothes are loosening up. Ngayon, walking lang then less carbs talaga, sweet potatoes lang and like 1 to 2 x a week na rice tapos puro gulay and meat na. Nabawasan ako agad.
Iba iba talaga katawan ng tao. You gotta explore to know what fits your body and health
mine naman is mga unwated fats! im still in the small-med size body frame pero ang dami kong taba around the things, tummy, arms, and ilalim ng baba 😭 i have pcos found out around 2018. napakabilis ko na rin mag gain weight ngayon unlike before na sobrang payat ko talaga. people are starting to notice na 'tumataba ako' and i hated ittt. idw be fat.
I know. I’m not even that overweight but me and my friends are planning to consult with a weightloss doctor since yung isang friend namin, sobrang success story. Pwde ka maghanap ng doctor na obesity medicine yung specialization.
Ano ba fitness goal mo? I think, kung gusto mo pumayatx, ang recommendation ko is exercise at least 20 sessions, 1 hour each of any cardio program that you can think of. And I promise, without cutting on the diet, you will lose at least, 1-2 lbs in the first month alone. Mine was drastic, 10 kilos in the first month.
Pero sa experience ko kasi kung bakit hindi naaachieve ng mga tao fitness goals nila is because may mga sagabal talaga sa goals nila. Mine is a true blue toxicity from too much fallacy of the familiar and if may fallacy ng we know everything kelangan naming makialam sa buhay mo, long hours of work, na hindi talaga kayang ipasok yung fitness goals, yung family values, community values ng community niyo, toxic family and friends. Personality type. Medical history.
Atomic Habits? You know? If hindi uukol, hindi talaga bubukol, hindi dahil sayo, its just how it goes! Atomic Habits in a nutshell.
I recommend if you are exercising 5 times a month, just try increasing it 6or 7 then add ka one or two per month after that. Tapos kapag malakas na muscles mo, increase frequency. The frequency is what will get you trimmed in no time. Pero no more than 2 hours per session. For health reasons.
Or you can buy supplements. Depende sayo.
think about going to the gym as your hobby and enjoy it. Don’t think about it as where u just try to loose weight it’ll get frustrating talaga haha.
Im consistently going to the gym for a year now. And decided to make lifting weights as a hobby na eventually you’ll see progress.
Anyway it isn’t always about loosing weight. Maybe you’re gaining muscles and loosing fats at the same time if walang progress pag tinitignan mo ang weight mo😊
Hi! Dagdagan mo po fiber intake mo. Karamihan kasi sating mga chubby, pwedeng insulin resistant, kaya kahit calorie def, di mag-lose ng weight because of insulin resistance. Try to do this po, ito yung gumana sakin. For breakfast, wag ka muna kumain ng carbs ng bigla, try mo muna mag-salad, more greens ika nga since nakaka-help ang fiber sa pagbaba ng spike ng sugar. Then after ng intake mo ng fiber, protein and good carbs (wheat, brown rice). Then if sa exercise naman po, try mo muna wag mag high intensity, walking ka kahit 30mins-1hr per day. Also, don’t deprive yourself of food, taasan mo lang fiber intake mo. Kasi mas mataas na fiber intake, mas malelessen yung cravings mo. It worked for me. 93kg ako before, na-hit ko yung 57kg :) If nakaya ko, kaya mo rin.
Ano foods na goods sa fiber tas di mabigat sa bulsa?
Lettuce, cabbage, tomatoes, okra, string beans, broccoli (medyo mahal haha), kangkong. Basta anything green!! Fruits din na low GI (strawberries, orange, apple, pears). Mataas kasi GI ng mangga, ubas etc so ang kain non, unti lang. For carbs naman, the darker the better? Haha chos. Anything brown pwede na, like brown rice, wheat bread, okay na yun. Kasi mas maputi=high GI. Also, iwas sa processed food. But dont deprive yourseld of fries or anything, kahit once a week, g lang. di makakasira yun. Learned this the hard way :)
Thank u. Lettuce or cabbage with salad dressing, goods ba?
Yes okay lang. Masarap din yung roasted kewpie mayo as dressing pero konti lang. haha try mo din balsamic vinegar and olive oil. Goods na yun 😌
Agree!! I have PCOS too and I’ve tried boxing before to manage the weight. I lost weight, yes, but grabe breakout ko non 🥲 Last November I tried walking and discovered na its our bestfriend talaga!! 2 weeks lang ako non I just really walk for about 20-30 min a day but grabe difference ng weight and body ko non. I felt and certainly was less bloated. I haven’t been consistent tho but I try my really best to walk kahit ilang minutes lang yan per day. To all PCOS girlies, kaya natin to!! 🤗
Wow!
Congrats sana makaya ko din 🥲
Kayang kaya mo yan, OP! Take it slow lang. More fiber OP! Iwas ka muna sa matatamis and sobrang alat. And keep hydrated! :)
hey watch hack my health on Netflix! basta it's something about our gut :) Baka lang maenlighten ka na minsan may ibang explanation bakit tayo hirap magpapayat :)
Yes! Might help you. I just finished watching it din.
It is really harder for us PCOS warriors to loose weight. Isa-isa lang muna, OP! Your are putting your body in such a stressful situation! The body is already stressed so much with all the out-of-whack hormones na so cortisol(stress hormone) is constantly up! If diet muna and fasting, yun lang muna then pag medyo okay na then tska ka mag exercise/gym since nakakagutom ang mag exercise.
Same huhuhuhu. Pero laban lang OP! Papayat din tayo !!!
Laban lang OP, in 6 months or a year bubunga rin yung efforts mo. Hindi naman overnight nangyayari pagbabago pero be consistent lang! Be proud of your determination to fix your life and not be a victim of circumstance.
If you really wanna be healthy, it all comes down to what you consume. Get expert advice from legitimate nutritionists/dieticians (especially that you have a condition) It's expensive, but if you're committed, it will be worth it. Anything spent on health is good
Consistency is key - don’t give up OP! I also have PCOS but I’ve been lucky it has not made my weight fluctuate too much and my current diet + workouts are enough. It may be beneficial to consult with a dietician (not nutritionist) to help you determine the best way to go about a calorie counting diet and the best type of food for you to be eating. Cutting out unhealthy foods and empty calorie foods would be the best first step I think even w/o consulting a dr. Combine your conscious eating with your workout! The saying does go - you cannot outrun a good diet :)
Try asking your OB-GYNE if you need medicine for your insulin resistance? I also have PCOS and my doctor prescribed me with metformin. I also consider a Keto diet and daily walking na rin since it helps with my weight-loss.
If you do FAST, you're on the right track. You should view fasting, not as "calories in, calories out" but rather on a hormonal perspective. I suggest watch the "Diary of a CEO" episode of Jason Fung in YouTube, there it will be explained clearly. Eating "WHOLE FOODS" is a game changer for me. I rarely eat "MINIMALLY PROCESSED" foods.
I second this and was quite surprised too na eto lng ang nagbanggit ng fasting. Intermittent fasting is personally the only way for me to lose weight. It's a matter of timing kasi kng kelan mo I activate ang insulin so check intermittent fasting. D ka lang papayat, it'll bring more positve outcome sa itong overall health
Follow Inka Magnaye. She managed to lose weight and gain muscles in spite of having a Pcos, too.
Same 😭😭😭
Haaaay nakakapagod girl
kung pwede po fasting sainyo, you can try mo. Works well to me
I am a PCOS warrior too. I tried everything from Keto, Calorie deficit, Low carb, and fasting, but no success. That's why I said to myself that I badly needed professional help. I consulted an Ob-gyn, a PCOS nutritionist, and enrolled in a gym coaching program. It's really hard. After 6 months, finally, I'm noticing changes, not in weight since I don't usually weigh myself because it frustrates me, but clothes start to fit nicely, good energy, and lesser mood swings. Seek medical experts to help you. It's worth it, and of course, consistency. To beat PCOS, you really need a change of lifestyle. Go OP! Kaya mo yan!!!! Wag tayong susuko
try to regularly consult your OB about this and PCOS is linked din to thyroid problems, baka meron ka narin OP. magpa thyroid tests ka then consult an endocrinologist
I also have PCOS. I went to the gym before, didn't lose weight but kinda feel that my clothes are loosening up. Ngayon, walking lang then less carbs talaga, sweet potatoes lang and like 1 to 2 x a week na rice tapos puro gulay and meat na. Nabawasan ako agad. Iba iba talaga katawan ng tao. You gotta explore to know what fits your body and health
mine naman is mga unwated fats! im still in the small-med size body frame pero ang dami kong taba around the things, tummy, arms, and ilalim ng baba 😭 i have pcos found out around 2018. napakabilis ko na rin mag gain weight ngayon unlike before na sobrang payat ko talaga. people are starting to notice na 'tumataba ako' and i hated ittt. idw be fat.
I know. I’m not even that overweight but me and my friends are planning to consult with a weightloss doctor since yung isang friend namin, sobrang success story. Pwde ka maghanap ng doctor na obesity medicine yung specialization.
Thank you. I will hirap na hirap na talaga ako
Ano ba fitness goal mo? I think, kung gusto mo pumayatx, ang recommendation ko is exercise at least 20 sessions, 1 hour each of any cardio program that you can think of. And I promise, without cutting on the diet, you will lose at least, 1-2 lbs in the first month alone. Mine was drastic, 10 kilos in the first month. Pero sa experience ko kasi kung bakit hindi naaachieve ng mga tao fitness goals nila is because may mga sagabal talaga sa goals nila. Mine is a true blue toxicity from too much fallacy of the familiar and if may fallacy ng we know everything kelangan naming makialam sa buhay mo, long hours of work, na hindi talaga kayang ipasok yung fitness goals, yung family values, community values ng community niyo, toxic family and friends. Personality type. Medical history. Atomic Habits? You know? If hindi uukol, hindi talaga bubukol, hindi dahil sayo, its just how it goes! Atomic Habits in a nutshell. I recommend if you are exercising 5 times a month, just try increasing it 6or 7 then add ka one or two per month after that. Tapos kapag malakas na muscles mo, increase frequency. The frequency is what will get you trimmed in no time. Pero no more than 2 hours per session. For health reasons. Or you can buy supplements. Depende sayo.
think about going to the gym as your hobby and enjoy it. Don’t think about it as where u just try to loose weight it’ll get frustrating talaga haha. Im consistently going to the gym for a year now. And decided to make lifting weights as a hobby na eventually you’ll see progress. Anyway it isn’t always about loosing weight. Maybe you’re gaining muscles and loosing fats at the same time if walang progress pag tinitignan mo ang weight mo😊