Weight Loss for Apple Shapes

[PCOS Poster-child]

This is my first post to the board. I'm a diabetic and I was diagnosed with PCOS about two years ago. In the last year and a half, I've lost about 45 pounds by exercising a lot and following the Diabetic Exchange Diet. I have also gotten off of my meal-time insulin! I'm extremely pleased with what I've done so far, but I'm also extremely frustrated; I'm an apple shape, and I lose weight the slowest where I need to lose it the most. I've read that one needs to restrict her carbs to diminish the apple shape, but I'm already doing that. What else should I be doing?

I also wondered what to do about carbs when I work out. In a typical workout, I burn between 500-600 calories. My doctor has told me not to go below 1000 calories for the day, though. So, when bringing my calories up for the day after exercising, I try to do so as much as possible with protein and MUFAs. However, to not go over my fat limit for the day, I do have to bring some of the total up with extra carbs. I know that extra carbs are okay when you exercise, but how many extra is appropriate? This apple shape is driving me mad! Thanks for your help.

[drheather]

This is my first post to the board. I'm a diabetic and I was diagnosed with PCOS about two years ago. In the last year and a half, I've lost about 45 pounds by exercising a lot and following the Diabetic Exchange Diet. I have also gotten off of my meal-time insulin! I'm extremely pleased with what I've done so far, but I'm also extremely frustrated; I'm an apple shape, and I lose weight the slowest where I need to lose it the most. I've read that one needs to restrict her carbs to diminish the apple shape, but I'm already doing that. What else should I be doing?

I also wondered what to do about carbs when I work out. In a typical workout, I burn between 500-600 calories. My doctor has told me not to go below 1000 calories for the day, though. So, when bringing my calories up for the day after exercising, I try to do so as much as possible with protein and MUFAs. However, to not go over my fat limit for the day, I do have to bring some of the total up with extra carbs. I know that extra carbs are okay when you exercise, but how many extra is appropriate? This apple shape is driving me mad! Thanks for your help.

Hello,

Thanks for writing in and congratulations on all the hard work you are doing for your health. You should be very pleased. 45 pounds is a great deal of weight. And getting to the point where you could decrease the amount of insulin is an added benefit.

I understand that you are not yet at your goal and are still working towards these changes. However, it is very difficult to change our bodies, how we store excess weight and how it is distributed. This will probably require persistence and patience.

With regard to reducing carbs, often especially for a person with diabetes and/or PCOS, limiting carbs to about 70 grams a day is best.

You mentioned that you burn about 500 calories with exercise. This is fine and you can still limit carbs to about 70 grams on these days. What will be important is that you eat regularly, about every 3 hours and combine protein, healthy fat and fiber with some carbohydrates. Also, fat is good for you as long as it is healthy fats such as those found in fish, olive oil, almonds, walnuts, avocadoes, etc. The diet that we recommend may be different than the one you are following.

Also, if you feel that you are in need of extra carbs, use foods that also give you other necessary nutrients such as fiber and protein, a good example of this is beans and legumes but remember that they are pretty high in carbs and you will not need much. You can always have an apple and some nut butter or plain yogurt with fruit to provide a healthy balance.

1000 calories is pretty low as well. It may be that you are not eating enough calories to promote continued weight loss.

I am not sure how much you are limiting carbs and how many days you are exercising so I hope that this helps in addition to what you are doing. I know the process can be frustrating but keep up the great work you are doing and keep us posted.