This is not a Plan about that, but it is related. This is The Plan to kick PCOS in the ovaries and take back my liver.
These are the things I am doing to try to lose those pesky 15-20 pounds I need to lose so that I don't a) develop diabetes, b) have permanent liver damage, c) have an EVEN HIGHER risk of heart disease thanks to that bastard, Fatty Liver:
1) Gym 3 times per week minimum, no excuses, 45 minutes to an hour total each time.
2) Combine cardio with weight training. Build muscle. Muscle eats fat.
3) Add in a fourth day of yoga, pilates, yoga-pilates blend. Make time to do this. (So far I suck at that part.)
4) When it's no longer icy, walk daily (other than the frantic walking in the halls at school).
5) Replace GF bagel and whipped cream cheese breakfast with Pamela's blueberry oat bars. Bagel on the weekend, not every freaking day. Who thought that was a good idea? (Me)
6) Replace my delicious gluten free Amy's Organic lunches with something far less fatty and calorie-laden. Just because it's organic doesn't mean it's good for you.
7) New lunch choice -- LUVO power plant bowls. They are gluten free, meatless, 300 calories or less, and real heavy on the veggies and fiber. I eat it and don't feel hungry for a really long time. And most of them are delicious! (The one I had today was a bit too cabbage-heavy. No can do.)
8) Attempt to snack on hummus and celery. Yes, celery. How freaking cliche. It's not a bad combo and I feel all diet-y doing it, even though I'm loading up the crunchy water with hummus. But it's Ithaca hummus, all cold-preserved and natural and flavorful and not-bad-for-you. So that's okay.
9) If I must eat buffalo cheese dip, which has become a staple like milk in our house, no more than 4 corn chips of buffalo cheese dip for a snack. Count the damn things. No more mindless shoveling after a rough day at work. COUNT THE FOODS.
10) Keep a food diary. I read somewhere that just by writing down everything that you eat, you eat less and eat better. Some kind of weird self-shaming thing I bet. It is working pretty well though. No one wants to write down "shoveled countless buffalo cheese dip corn chips into mouth for approximately 15 minutes straight." It doesn't look good on paper.
11) Drink more water. Sometimes when you're hungry, you're actually just thirsty. Hydrate that effing liver.
12) Add fish oil back in. We cleaned out the medicine cupboard in the kitchen not 3 days before this fantastic diagnosis came in, and there was a bottle of fossilized fish oil left over from pregnancy attempts past that we chucked in the garbage. I have this weird association between fish oil and Egg Boot Camp, but if I read it's good for your liver, well then dammit I'm going to take the fish oil. So I ordered new online. I love Nordic Naturals -- it's got lemon in the softgel and so if you burp, you burp lemon and not horrid fish. And I don't even burp with it because it's high quality triglyceride form, or so says the marketing materials on the bottle.
13) Take a probiotic daily. Probably a good idea anyway, but I read that it can help Fatty Liver. So...in my belly you go, helpful live cultures. Apparently the daily yogurt I eat isn't good enough, because it has sugar in it, which negates the effects, but I don't like plain yogurt so there you have it.
14) Be conscious of sugar intake and avoid as much added sugar as possible.
15) Eat more fruits and vegetables. If I want a snack, go for that first.
Probably the biggest part of this plan is MAKE IT DO-ABLE. If I just blanket cut out a shitload of foods, I'm going to be MISERABLE. And cranky. And crave crap. It doesn't work. Reducing, replacing, and increasing exercise on a more consistent basis should help me get there.
I really wish that once you made these changes the weight would fall off fairly immediately, so that you could feel somewhat accomplished, or at least feel like the changes are worth it and actually doing something. I plan to weigh myself weekly and track it in my handy-dandy bullet journal. I have a whole fatty liver spread. Bet not everyone's bullet journal can boast of a fatty liver plan spread! Woo, yeah.
Wish me luck. Feel free to offer any suggestions you may have from your own PCOS weight loss journeys. Unless it involves cutting out dairy. That's not happening. I tried when we were trying to get pregnant and I just hate all of the substitute milks and cannot choke them down, and cheese. I love cheese too much.
Thank you for the kind words of support!