Positive Steps

Forward

Presented by

Megan IngeEmbryologist and Personal Trainer

• Commence and continue exercise• Healthy diet• Stress Management and Goal Setting• Stop Smoking• 6-8 hours sleep per night• Take folate and vitamin B6• Reduce drugs, caffeine and alcohol

Key Factors

Weight loss and PCOSA large number of research studies have shown that it only takes a modest amount of weight loss (5-10 kg or 5-10 per cent of your initial body weight)

in the majority of women with PCOS to:

•Reduce insulin resistance by about 50 per cent•Restore ovulation

•Regulate menstrual cycles•Reduce pregnancy complications

•Improve fertility•Improve emotional health (self esteem, anxiety, depression)

•Reduce risk factors for diabetes and heart disease

Healthy Lifestyle = Healthy HABITS

Calorie restriction and exercise

• 15-20% reduction in calories per day• Minimum of 150 mins per week. At least

40-60 mins exercise x 3 / week• Increase Incidental Exercise• Plan your meals, shop with a full stomach• Healthy choices and portion control• Maintaining good hydration

How to Lose Weight

• Eat like a small person• Eat small amounts often and never skip meals• Try to break unhealthy food associations• Replace chocolate and lolly cravings with a small handful of nuts• Where possible choose steamed, poached, boiled or baked

foods rather than those that have been fried or deep fried.• Clear your plate as soon as you feel full• Carry a bottle of water with you wherever you go and. drink a

glass of water before your meal• Remember In and Out equation

Weight Loss Tips

Eat Most5 x Bread and cereal4 x Vegetables3 x Fruit

Eat Moderately – PROTEIN 50g/dayFish, chicken, seeds, nuts, legumes, dairy foods and meat(equivalent of 400ml milk and small serve of meat)

Eat LeastButter, Margarine, cream and oils, sugar, sweet desserts and sweet

biscuits

Healthy Nutrition

• Keep a exercise and food journal and pin up in your pantry

• Tell your family and friends and ask them to help

• Hire a personal trainer• PIN UPS:

goal weight Inspirational weight loss

quotes motivational tips

Motivational Tips

8 Benefits of Regular Physical Activity

Improves your mood and self esteemCombats chronic diseasesHelps you manage your weightBoosts your energy levelPromotes better sleep Increase libido Improves FertilityCan be fun

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Managing Stress and Anxiety•Maintain nutrition and exercise often•Remember and Reclaim What You Used to Love•Spend More Romantic Time with Your Partner•Write lists, be organised.•Make Time for Relaxation and Self-Care•Let Your Friends Support You•Don't be Afraid to Take a Break• Focus on the positive•Don't be Ashamed to Seek Professional Help

Consulting Clinic345 Carrington Street

Adelaide SA 5000

Phone 8100 2900

Fertility SA Counsellor: Julie Potts

Email: info@fertilitysa.com.au

Website: www.fertilitysa.com.au