How Do I Implement Changes to Lose Weight? Module 10


Steps to Success with Weight Loss for PCOS

  1. Start with a Balanced Breakfast

    • Why it’s important: After a 12-hour fast, breakfast regulates blood sugar and reduces insulin resistance. Skipping it can disrupt cycles and slow metabolism.
    • How to build your breakfast: Aim for 25-40 grams of protein, including eggs, collagen in tea or coffee, sausage, or a protein smoothie. Add vegetables to train your palate and set the tone for healthier choices throughout the day.
    • If you’re not hungry: Adjust your eating window over time to develop a routine that works for your body.
  2. Eliminate Sugary Beverages

    • What to avoid: Sodas, juices, lattes, energy drinks, and cold blended beverages spike insulin and impair weight management.
    • Healthy alternatives: Try sparkling water, herbal tea, or water with fruit infusions for flavor.
    • Limit diet drinks: Although calorie-free, their high acid content can affect gut bacteria, leading to greater calorie absorption.
  3. Follow the PCOS+ Plate Method

    • Fill half your plate with vegetables: This approach crowds out junk foods and encourages more colorful, nutrient-dense meals.
    • Balance protein and carbs: Make protein the largest portion on your plate, with carbs playing a smaller supporting role. For example, use high-fiber options like Banza pasta or quinoa.
    • Pair carbs with protein: Balancing these nutrients helps manage insulin resistance and keeps you fuller for longer.
  4. Upgrade Your Carb Choices and Strategies

    • Choose smarter carbs: Incorporate complex carbs like sweet potatoes, oats, and legumes, but use them as part of a balanced meal—not the base of your plate.
    • Spread carbs evenly throughout the day: This strategy prevents blood sugar spikes and helps stabilize energy levels.

By building these habits step by step—starting with breakfast, avoiding sugary drinks, using the PCOS+ plate, and refining carb choices—you can create sustainable, effective strategies to support weight loss and improve PCOS symptoms.