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PCOS Accountability

How to Fail or Succeed Spectacularly at PCOS Weight Loss.

PCOS Weight Loss: How to fail spectacularly One thing we know about PCOS weight loss is that it is unforgiving. A ‘normal’ person can cheat a little on their diet and they’ll still probably lose weight. But not us, sister! Which means there are lots and lots of ways to fail. Let’s review a few so we know what to watch out for. Do the program Monday through Friday only. Plan out your meals and your workouts exercising and eating 100% on plan throughout the week, then on the weekend, loosen up a little. Have some ice cream with your …

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Chicky Salad Lettuce Boats
PCOS Nutrition

Try one of our daily PCOS Meal Plans FREE.

Now, while our food lists are helpful when deciding what to eat, how much of these foods you eat is just as important. In our PCOS Meal Plan we measure CALORIES & PROTEIN, and nothing else. It’s simpler and when you have a lot of fat to lose, you really don’t need to overcomplicate it. You just need to get the ball rolling. Below is our goal range for calories and protein. You can read more in-depth about that in our How to structure your meals for PCOS weight loss post. The short story is that we have a calorie …

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woman holding dish with herbs
PCOS Nutrition

How to Structure your Meals for PCOS Weight Loss.

PCOS weight loss is hard on our best days. If you’re used to eating anything you want including sweets and breads and junk food, our plan could be a challenge for you. Most plans simply trade out high-GI (glycemic index) foods for lower-GI foods. This is a fine approach and it keeps breads and rice and other carbs in your life, albeit dark breads, brown rice, etc. Why some low-GI plans still don’t achieve PCOS weight loss. The problem is that fat loss with PCOS is slowwwww. Like snail slow, even if you’re eating ‘PCOS-friendly’ low-GI carbs along with lean …

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woman blowing kiss to mirror
Inspiration

We the PCOS is Nutrition, Training, & Accountability. But mostly Love.

A polycystic ovarian syndrome journey isn’t a few weeks of working out and eating better. No, No. PCOS is a lifelong affair. And if we’re going to spend most of our days on this Earth battling this frustrating condition, we have got to bring the love. Meaning, we have got to be good to ourselves, laughing at our failures, smiling at the small wins, keeping our head up and most of all ferociously continuing the pursuit. That’s what We the PCOS is all about: Love for the journey. It will seem all uphill and like we just can’t win sometimes. …

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PCOS Inspiration

Need a little PCOS inspiration? Download these posters.

Sometimes we forget that We the PCOS were born to be badass. But we are. We were born to take the challenges that come along with polycystic ovarian syndrome and throw them across the room. Then jump off the couch and make them pay with a really pointy elbow. We created this series of PCOS inspiration posters to help remind us that we are b-b-b-b-bad to the bone and our journey is, while often difficult, a beautiful one where we have the opportunity and responsibility to shine our light. We love our beautiful poster girls. Here are the downloadable versions. …

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Adorable graphic art of 5 women with PCOS exercising
PCOS Accountability Training Accountability

Special rewards help keep PCOS women committed to the gym.

Working out on a consistent basis can be hard until you start seeing results and get into a groove. Especially for ladies with PCOS, because our bodies are a little slower to show results. To keep ourselves committed, it can’t be all misery. We have to weave some fun into it. One way to practice PCOS accountability is to reward ourselves for each completed workout. No, we’re not talking about ice cream. Think of rewards that support your most audacious fitness goals. 🙂 You can buy a special body wash that you only use on days when you complete your …

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The We the PCOS 5-day No BS Clause agreement
PCOS Accountability

How to not quit when you want to quit fighting PCOS.

We have put a safeguard in place to help keep us from slacking or quitting our PCOS program. In many cases, it renews our dedication and expedites results in fighting PCOS.  We call it, ‘the 5-Day No BS Clause.’ It is a personal contract between you and yourself whereby you promise to yourself that you will give the program your utmost diligence for 5 complete days including all program portions, especially training and nutrition. If you still want to quit after those 5 days are up, you may. It looks something like this: Date: ___________________________________ I __________________________________________________ do solemnly swear …

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Daily Menu

Fill up on these Delicious PCOS-Friendly Menu Items

1560 calories / 136 calories Here is an example of a filling daily meal plan that fits beautifully within a calorie deficit appropriate for most average-height women. That means it’s between 1500-1800 calories with 120-230g protein. Enjoy! PCOS-Friendly Breakfast PCOS-Friendly Lunch PCOS-Friendly Dinner PCOS-Friendly Snack No snack on this day 🙂 You can add one as long as you don’t exceed your calorie allowance. More PCOS support: Have a look at how we use these ingredients our YouTube Channel. We have lots of cooking videos that demonstrate these staples. You’ll also get videos on PCOS Inspiration, PCOS Training, PCOS Mental …

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PCOS Nutrition

How many calories are best for PCOS fat loss?

For the average sized woman: we recommend 1500-1800 daily calories for PCOS fat loss.  This will be a good range for most women. Now, if you are significantly short or tall, you can adopt a lower or higher calorie range to ensure that you’re eating in a healthy deficit range for PCOS fat loss. 5’1 (155 cm) or below You won’t need as much energy to sustain your body and can go below the recommended calorie range to 1300-1700 to achieve a healthy deficit. We don’t recommend anyone go below 1200 calories. Ever. But if you are extraordinarily short or …

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