Do at least 25 minutes of aerobic activity and 20 minutes of strength training exercises three days per week! When doing muscle-building, do not work the same muscle group two days in a row. As for diet try eating small meals, every 3-5 hours, It helps keep your blood sugar levels more steady. Long periods without eating can cause your body to store fat because your metabolism slows down and your body enters the starvation state. Eat at least 5 times per day.
Keep you carbohydrate to protein ratio at 2:1, which will be one serving of carbohydrates for every small serving of protein. For every 1 gram of protein you have, you should have 2 grams of carbohydrates. This keeps the body from storing excess carbs in the form of fat.
Eat lean protein.lean protein helps to satisfy your hunger.
As for PCOS, Research shows supplementing with inositol, (vitamin B-8, can help)
A study published in the November 2003 issue of the “European Review for Medical and Pharmacological Sciences’’ tested the effects of inositol supplementation on irregular or absent ovulation in women with PCOS. The randomized, double-blind, placebo-controlled trial had 136 women take 100 mg of inositol twice daily while 147 took a placebo. The researchers found women in the treatment group began experiencing normal ovulation sooner and with greater frequency compared to the control group.
A study in the April 2010 issue of ‘’Gynecological Endocrinology” compared the effects of supplementing with 4 g of inositol plus 400 mcg of folic acid daily or metformin on stimulating ovulation. Metformin is a diabetes drug used to treat insulin resistance, a common problem in PCOS sufferers that can contribute to infertility. Fifty percent of the metformin patients achieved spontaneous ovulation and 18.3 percent of these subjects got pregnant. Sixty five percent of the inositol group achieved spontaneous ovulation and 30 percent got pregnant. Women who could not achieve pregnancy on their own were given fertility treatments along with the test treatments and 26.1 percent of the women in the metformin/fertility drug group got pregnant, while 28.9 percent of the inositol/fertility drug group got pregnant.
A study published in the March 2009 issue of the ‘’European Review for Medical and Pharmacological Sciences’’ tested the effects of inositol plus folic acid or just folic acid on conditions present in PCOS sufferers, including elevated testosterone levels. Researchers found subjects taking inositol experienced significant drops in testosterone levels.
The March 2009 study found subjects using inositol experienced a decrease in triglycerides and diastolic and systolic blood pressure as well as increased insulin sensitivity. The November 2003 study found inositol supplementation increased levels of “good cholesterol” and led to weight loss.
The University of Pittsburgh Medical Center states inositol appears a generally safe supplement but notes that some concern exists that it might trigger manic episodes if you suffer from bipolar disorder.
All this being said PLEASE CHECK WITH YOUR DOCTOR BEFORE DOING ANYTHING!!!