Eat more protein to help lose weight and tone

I was once a vegetarian and plumped up a little! Lol now I know why, eating protein burns fat as it takes longer for our body to process. This is why Atkins and south beach diet work so well for most people....but not for pcos women! High in saturated fat it can course our bodies to keep storing it.

If you serve yourself a larger portion of lean, low fat protein in every meal and eat protein snacks, you will be looking trim much faster.
Tell yourself 'I am not on a diet!'
'i am eating healthy to become me again'

Right this is what you can do to prepare to start right away:
1. Throw out any carby high sat fat snacks.
2. Write yourself a shopping list with only your healthy foods and drinks
3. Shop and plan your meals for the week
4. Exercise at least 3 times a wk 30mins plus.
5. treat yourself in other ways, trip to the beauty salon or spa, shopping mall trip with friends or Luxurious beauty products.
4. Weigh and measure yourself weekly.

Lean protein choices:
Low fat turkey breast or mince
Chicken breast
Salmon
Tuna
White fish
Seafood sticks
Fat free yogurt and fromage fraise
Extra light Philly
Extra light laughing cow triangles
Prawns
Eggs
Low fat turkey ham
Skimmed milk
Turkey sausage
Tofu
Whey protein (maxitone)

Portions on a plate 40% Protein, 40% veg and 20% carbs.

Carbs such as sweet potato, rice, wholewheat pasta and wholemeal bread, known as low GI are best choices.

Sample menu

Breakfast
Poached egg and turkey bacon on a wholemeal slice of bread

Am snack
Fat free yogurt and 3 brazil nuts

Lunch
Big Chicken salad with fat free dressing

Pm snack
4 seafood sticks and celery dipped in a mini tub of extra light Philly or protein shake (maxitone) prior to exercise.

Dinner
Turkey mince chilli with aubergine, courgettes, onion and pepper and 2 table spoons of brown rice.

Snack
Cottage cheese with pineapple

This should fill you up if your still hungry a good thing to have prepared is sugar free jelly/jello in the fridge. I rotate my flavours raspberry, lime, orange etc you won't get bored of it then.

Try to see how your body changes by making these adjustments.

Big no no's!
Roast White potatoes, chips etc. Potato is like a sponge and soaks up all the fat! You can roast sweet potato in 1 cal spray olive oil with herbs or cut them into chips.
Cheese, too high in saturated fat for pcos women, stick to extra light Philly. You will thank me for it if you eat hard cheese daily, your skin will become clear and your waistline smaller just for cutting this product out of your diet.
Pork sausages omg the amount of saturated fat in one sausage is more than a pcos women should have in a day! I only ate the odd grilled sausage for a cooked breakfast, but my dietitian Told me to cut them out completely! I now eat turkey or veggi sausages if I fancy a grilled breakfast, such a big difference in the amount of fat and calories.

I hope this helps you like it has me. I wish I knew all about pcos and food long ago!

Good luck :)

Happy new year Dieters!!

So I was being good 90% of Christmas, so I have gained some weight and have a very untoned jelly belly!

I certainly need to get more active, and my back has been better over the Christmas period as I ve done some resting and been on leave from work. To loose the weight and tone, I have set myself daily at home exercises and I am going to swim 3 times a week and do an abs blast class once a week to start... As my back strengthens I will increase to adding in cross trainer and bike. I do recommended upper body weights for tonning!

I will be back on the maxitone program as i get more active having more lean protein to help my body tone! I long for a bikini body this year!

Pcos is a bitch! The weight piles on fast as soon as you stray from your healthy eating. This year I will be working on maintaining my weight, no yo-yoing!

1. Loose the Christmas weight
2. Tone up all over
3. Maintain

Here it goes....

What is inside my Graze box today?

I have a weekly graze box delivered with 4 punnets of healthy snacks.... In today's box I have
Banoffe pie- almond slices, pecan nuts, banana coins and mini fudge pieces. Yum
Tomato dipinetti- tomato chutney with rosemary grissinetti.
Swallows and amazons- mango, jumbo rasins, cherries and brazil nuts.
Honeycomb crunch- sultanas, almonds and dark cocoa honey pieces. Yummy!

Click on the above link to get a free box if you would like to try... You can click on your likes and dislikes and make the box as healthy as you like! I ve been having a weekly delivery for almost a year now, and always have different punnets. I love them!

Here is a photo of today's box. Enjoy

New year.. New you! Get the body you want in 2012

The Maxitone plan has helped me lose weight and tone up fast even with pcos in the past! Click on the above for 40% off!

Merry Christmas fellow Dieters! Diet and fitness over the festive period

Tips to stop major festive weight gain..

Tins of chocolates and biscuits- ban them or have a cheeky 1 tiny choc or biscuit a day limit! Approx 100 calories each you can soon go over your days calorie limit!

Christmas dinner- enjoy everything, you can limit the portion of roasties, sausagemeat stuffing and pigs in blankets. Fill up on turkey, it is a superfood with fat burning! You burn calories eating turkey!

Buffets- go for the raw carrot and cucumber sticks, salsa dips are best as the creamy dips are high in fat. Cheese and crackers, Soft cheese is best, as hard cheese is too high in sat fat for pcos women. No no to sausage rolls and fill up on prawns,salad, devilled eggs and baked ham mmmm

Booze- yes it contains calories and 5 drinks can be your daily limit of calories! Lowest calorie is vodka with diet coke, most spirits are a good choice. I have a couple of rum and diet cokes which get me tipsy lol. If your a wine drinker you can alway half fill your glass with wine and top up with soda water and a couple of these will add up to approx 200 cals. After drinking, it can increase your appetite and you may find you end up eating very unhealthy foods, ie grabbing a take away on your way home! Or the next day hung over you grab anything to eat and keep eating all day to stop feeling rough! That's what happens to me, not sure if it is related to my pcos or if it is the norm with consuming alcohol??!

Get to the Gym, pool or classes as much as possible to keep off that mince pie belly!

Detox after the festive period is over! 1st Jan.... Detox day!
Happy new year everyone

Enjoy! X

Fast weight loss and PCOS is under control!

Yay! I ve lost the weight I regained and more!
I am so happy that after struggling with weight loss all these years with pcos, it does not seem as hard with the right diet. I ve tried every diet out there I think, and my dietitian must know what is best for pcos women, cos it works!

I 've lost a stone and a half in weight and my pcos symptoms are not bothering me much as when I weighed more. Here are my stats
5ft3inchs height
Before weight 9st 7lbs (struggled to maintain)
Today's weight 8st!
Waist now 26.5inches
Hips now 31inches
Dress size uk8!

It is so good to fit into my size 8 jeans again. I still don't look good in a bikini, and really need to tone up in areas. Due to my back injury I can only do light workouts still and not the hardcore classes yet :(







This is my typical days eating and drinking:

Breakfast: boiled water with a squeeze of lemon
2 table spoons of organic oat bran with 3 table spoons of skimmed milk (no fat) tea spoon of sweetener made into a porridge yum

Snack: herbal tea and a piece of fruit or fat free yogurt

Lunch: Edamme and aduki bean salad with tomatoes, cucumber and lettuce with a little fat free dressing.

Snack: herbal tea and 3 mini organic rice cakes.

Dinner: Cajun chicken breast with roasted sweet potato, aubergine, courgette, onion and tomatoes. Side salad.

Supper: if hungry before bed I have a boiled egg or fat free yogurt (protein)

I drink 5 glasses of water a day and take supplements which contain vitamins and aid weight loss.

I swim three times a week approx 36 lengths now and have physio exercises daily. Soon I can go back to the gym and do some cardio :)

I also have a 1 day detox weekly, due to being on medications long term and just to have a boost. I detox only on the days there is a change in the Luna cycle (known as the moon diet) the next one is on Saturday 10th December 2011. I drink fruit smoothies homemade and soup as well as extra water. This is my detox day-

Wake: boiled water with fresh lemon squeezed and a slice.
Breakfast: make a thin smoothy from blended 1 apple, 1 banana, 2 oranges, 1lemon squeezed, 1 table spoon of honey and fresh grape juice filled half way in the blender jug. This is very filling and I sometimes drink half then the rest an hour later
Lunch: more of the above
Afternoon tea: detox tea
Dinner: soup - fennel cabbage and vegetables homemade and blended. I add lots of garlic and herbs for flavour.
Before bed: boiled lemon water same as in the morning.

I don't find this hard when at home, but when it is a work day I just have to get up early to chop and blend!

I seem to lose 1lb in 1 day from this, so it is a good to add in once a week for this reason alone. I retain water and this is the easiest way to get rid of it. The moon helps to, due to the magnetic energy with the change in cycle. Why not join me on 10th Dec when I next will be on the detox, some ppl loose 5lb from it!

I am so so happy, just want to maintain and tone up now. If you have any questions feel free to leave comments or send me a private message.

Keep smiling :)

Every little helps! Exercise and diet blog

I ve not been able to be very active due to my back injury.....however I am loosing the weight I ve regained very gradually! :)

Physio have given me a plan to strengthen my back- breast stroke lengths(20) x3 a week, and a physio run core strength class x2 a wk. So even low impact exercise is helping :) I ve been recording my food and drink intake and keeping my sat fat low and calories under 1200 a day. I am loosing about 0.5-0.75 lb a week, which is not as much as what I was loosing when doing more high impact long workouts and the maxitone eating plan, but it shows you can loose weight when your injured or unwell with pcos...... Don't ever give up!

I am also feeling better for exercising again, swimming is great but warning- you feel hungry and tired after! I always do, think the clorine also has something to do with that. So be careful if you suffer from pcos cravings! The smell of chips in the cafe as you come out of the pool can be tormenting lol I have something ready at home that's healthy. Tip - what's your favourite healthy meal? Have that prepared so you look forward to eating it after your swim and avoid grabbing unhealthy processed food for quickness.






I don't have much time being a working mum to make snacks and meals as I am hungry..... So I get organised and plan my snacks and meals ahead, preparing them at times when my little one is asleep. If I pack a lunch and snacks for work I find I am eating what I should and don't find myself hungry. If I don't take my food to work, I get hungry and grab packets of food from the tuck shop and buy a lunch seems to look healthy but is higher calorie and sat fat than if I made it myself at home!

On the right road to weight loss...... Target 10lbs to go and 2inches to loose off my waist! Not too far to go now, and I can do it!

It is all worth it :)
K x