Transcript Powerpoint Presentation

Positive Steps
Forward
Presented by
Megan Inge
Embryologist and Personal Trainer
Key Factors
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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
Weight loss and PCOS
A 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
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How to Lose Weight
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
Weight Loss Tips
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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
Healthy Nutrition
Eat Most
5 x Bread and cereal
4 x Vegetables
3 x Fruit
Eat Moderately – PROTEIN 50g/day
Fish, chicken, seeds, nuts, legumes, dairy foods and meat
(equivalent of 400ml milk and small serve of meat)
Eat Least
Butter, Margarine, cream and oils, sugar, sweet desserts and sweet
biscuits
Case Study
Female 90kg, 167cm tall, 37yo, low activity
20% calorie restriciton: 1.4kg loss/mth
Daily calorie allowance = 1579 or 394 per meal… 1 meal example:
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140g chicken
2 cups broccoli
79g rice
3g oil
Motivational Tips
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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
8 Benefits of Regular Physical Activity
 Improves your mood and self esteem
 Combats chronic diseases
 Helps you manage your weight
 Boosts your energy level
 Promotes better sleep
 Increase libido
 Improves Fertility
 Can be fun
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• Run Melbourne
Marathon
• Remember
Birthdays
• Go on a holiday
• Make time for
fun!
Me
Family
Friends
Work
• Start Health and
Well Being
Program
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 Clinic
345 Carrington Street
Adelaide SA 5000
Phone 8100 2900
Fertility SA Counsellor:
Julie Potts
Email: [email protected]
Website: www.fertilitysa.com.au