Please help with a plan

alyanne92

Hello all, I apologize in advance for the length this will be. Been here before, but much has changed, and I really need some advice for diet plan/macros. Any help or advice building a healthy and sustainable plan is much appreciated. About me: I'm a 27 year old female, 5'5" weight ~350lbs, non-active lifestyle, diagnosed with PCOS years ago that is only managed with mirena IUD. I do not have health insurance currently and have not had a general workup done in years, but I can guess based on the past that I am proabably at minumum pre-diabetic. Also, my body is absolutely wrecked (primarily my back) and I am pretty much at rock bottom in every aspect of my life. I HAVE to make changes, because I cannot live like this anymore. In my late teens/early 20s I had success with low calorie (1200 cal) and moderate workouts, but clearly that was not sustainable for me diet wise-years of old eating habits returned, chronic back issues arose, an unhealthy relationship entered, and then a terrible breakup ripped away my rose-tinted glasses about my life and here I am. So, basically, I need to drop a lot of weight, and I need to do everything in my power to get my back pain under control. I was never a fan of low-carb due to not finding it sustainable in my life, but I really feel due to my health condition(s) that I need to drop the carbs due to insulin resistance. So- people with experience and knowledge: what should I do for my numbers? If you made it this far I appreciate you ♡ this post unintentionally turned into a vent lol

sarko15

Welcome! I would start with what the MFP app suggests when you put in your stats and activity level and go from there. It seems like you're coming at this with really good perspective -- knowing your needs and dietary limitations and being realistic about them.

Our age/height is similar but we have slightly different goals. Like you, I once lost a lot of weight on 1200 and hardly any carbs only to crash and gain. I've found that focusing on something totally different than carbs -- for me, protein -- has naturally evened out my carb intake. It has also been really important for me to focus on "positive" mini-goals (increasing this or that, be it protein or weights at the gym) rather than "negative" mini-goals (cutting carbs, focusing too hard on the scale, etc) helps me feel satisfied and fulfilled during this marathon weight loss instead of hangry and anxious. Good luck!

alyanne92

Thank you for your input! I also think breaking it all down it to tiny goals and steps is the only way for me to do this. MFP had me at around 2000 cals with 50% carbs, and I felt that wasn't realistic for me as I am almost always sitting/laying down due to my back pain right now, so I reduced to 1800 and carbs to 35%, fat 50%, and protein 25% as a starting point. I logged my first day and it looks realistic- although I did not quite reach all macro goals. I guess I am just going to go the trial and error route and see what happens lol

weightliftingbarbie

Feel free to add me, I've also got pcos

brenn24179

i could never do keto but a lady at my gym lost 160 lbs by eating 100 gr of carbs or less a day and this was doable for me, I get some carbs and it is a lifestyle I can handle. I just log my calories, worked well for me and I am 40 lbs lighter than my highest weight.

ElizabethKalmbach

My medical record also cites PCOS, but TBH it's the *least* of my problems.

That said, I've found that switching out many of my refined carbs to whole grain alternatives helped reduce my insulin resistance gradually and sustainably, and once I could do so without worrying about homicide (I used to get HANGRY like nobody's business.) risk, I found that intermittent fasting (IF) really brought my insulin resistance down to "gone."

I don't recommend changing everything all at once, but since you seem to be open to long range plans and short term goals, I totally agree with the recommendation/your decision to focus on protein, I recommend gradually switching out processed carbs for less processed carbs over time (like, pick one product per shopping trip to switch out for a whole grain alternative.) for increased fiber and longer satiation periods, and possibly check into intermittent fasting to see if it's a method of managing calorie deficit that works for the way you think/feel.

AmyG1982

Low carb or keto is really good for women with PCOS. I know it’s not for everyone but it is very beneficial for me and a few of my friends on here with PCOS. I also like low carb cuz it really helps me with my cravings and it speeds up my weight loss which is extra motivating.

Feel free to add me and good luck!

apullum

I have (had?) PCOS. I am on my second Mirena and used to take Crestor, Tricor, and metformin. I lost 100 pounds and have maintained that loss for over two years, and I haven’t needed any pills in about four years.

To lose weight, all you need to do is ensure that you are consistently in a calorie deficit. Set MFP for 2 lb/week loss, weigh all your food with a food scale, and get as close as you can to your calorie goal each day without going over.

You do not need to follow any particular diet. Some people with PCOS see an improvement in their symptoms on a lower carb diet, but it’s not required you prefer to eat that way or your doctor orders it. I am not low carb and have zero desire to do that. I just stay within my calorie goal. You may see an improvement in insulin function just by losing weight, but it’s impossible to predict that from a post on a message board.

Katmary71

I can only say what's helped me. I'm diabetic with back problems. The biggest thing I did to help my blood sugar was drop the last 70+ pounds from diagnosis. This year I changed my diet to a lot of vegetables, protein, and cut out simple carbs and most sugar. I started working out on a recumbent bike, it supports the back. After 6 months I added in weights, it's strengthened my spine and my back's stronger than pre-surgeries plus I'm more mobile. It didn't touch the nerve pain though. I also upped my fiber and my blood sugar went down 10 more points. I found out last week I could stop medication. Good luck!

RodaRose

Do what you can to keep up your PROTEIN and FAT. They both matter! foods that are lowish in carbs and have fats include tofu, nuts, avocados, bacon, pork chops, dark meat chicken, cheese.
Good luck.

rbaldwin21

I lost 100 lbs several years ago and have kept it off other than a few gains (minor). Key for me was to take it slow (3 lbs per month) and exercise a lot.

Shortgirlrunning

You can definitely eat way more than 1200 calories a day and lose weight. I would start by putting your info into MFP and setting it sedentary and a goal to 1 lb a week weight loss (yes, 2 sounds better but I think it's better to ease into dieting - it's marathon, not a sprint). Track and log all your food. Buy a food scale if you don't have one already and weigh everything.

I wouldn't even worry about macros at this point. If a doctor hasn't told you that you need to go low-carb, don't worry about going low-carb. Though if you haven't been to the doctor in awhile it wouldn't hurt to schedule exam and get your health checked out.

I also highly recommend the podcast "We Only Look Thin" Tons of great advice from a married couple who each lost over 100 lbs.

rainbowblu

I have PCOS,what worked best was low carb,metformin,and walking daily...Get your numbers checked to kniw where you stand.Some people may not need to take meds or go low carb..good luck!