My Journey to Healthier Sweet Treats: A Personal Transformation

Five years ago, the birth of my child brought immense joy, yet it also altered my body and affected my confidence. While many of my friends swiftly shed their pregnancy weight, I faced fluctuations despite engaging in exercise, dietary adjustments, and personal training.

Understanding my diagnosis

Two years ago, I was diagnosed with Polycystic Ovary Syndrome (PCOS), a prevalent condition impacting numerous women. The symptoms, including irregular periods, elevated androgen levels, weight gain, and insulin resistance, proved challenging. My doctor recommended medication or lifestyle modifications, and I resolved to pursue lifestyle changes with renewed determination.

This one-month challenge outlines the steps I undertook to transform, emphasizing that genuine change requires time and effort. I am sharing my journey to inspire you to rebuild your relationship with your body and embrace self-love. You possess the strength to alter your lifestyle and rediscover love for your body.

Week 1: Mindful Eating

My journey commenced with mindful eating. I consciously engaged in meals without distractions—no phones, no TV, just my family, my food, and myself. I learned to identify true hunger signals and relish each bite, attentively listening to my body's cues. This practice aided in preventing overeating and fostered a healthier, more joyful relationship with food.

Tips for Mindful Eating:

• Eat without distractions.

• Chew slowly and savour flavours.

• Pause between bites to assess your hunger.

• Stop eating when you feel satisfied, not overly full.

  
  

Week 2: Balanced Nutrition

Building on mindful eating, I concentrated on balanced nutrition. I ensured my meals included lean proteins, whole grains, healthy fats, and an abundance of fruits and vegetables. This variety provided the nutrients and energy essential for caring for a young child. My studies in nutrition illuminated why my previous weight loss efforts were unsuccessful.

Tips for Balanced Nutrition:

• Incorporate a source of protein in every meal.

• Opt for whole grains over refined ones.

• Add colourful vegetables and fruits to your meals.

• Embrace healthy fats—avocado, nuts, and olive oil are beneficial, but moderation is key.

  
  

Week 3: Smart Snacking

Previously, snacking was a challenge, with cookies and sweets vanishing quickly. Now, I choose snacks that keep me satisfied and energized, such as yogurt with berries, a handful of nuts, or vegetables with hummus. I avoid processed snacks high in sugar and unhealthy fats, which lead to energy crashes and cravings.

Tips for Smart Snacking:

• Prepare healthy snacks in advance.

• Combine protein with fibre for sustained fullness.

• Keep junk food out of the house.

• Listen to your body—snack when genuinely hungry, not out of boredom.

  
  

Week 4: Hydration and Portion Control

Hydration became a fundamental aspect of my routine. I consistently kept a water bottle nearby, aiming for at least eight glasses daily. Alongside hydration, I practiced portion control. Even nutritious meals can be excessive if portions are too large. Consuming smaller, more frequent meals helped regulate my blood sugar and prevent overeating.

Tips for Hydration & Portion Control:

• Consume a glass of water before meals.

• Utilize smaller plates to manage portion sizes.

• Serve yourself, then store leftovers before eating.

• Pay attention to your body’s satiety signals.

  
  

Implementing Change: A Step-by-Step Approach

After reviewing the tips, begin by implementing one or two tips each day during the first week. Gradually incorporate additional tips weekly until you are following all by the end of week 4.

For example, your week 1 might include:

• Drink a glass of water before meals.

• Use smaller plates to help with portion sizes.

• Prepare healthy snacks in advance.

• Pair protein with fibre for lasting fullness.

• Choose whole grains over refined ones.

• Add colourful vegetables and fruits to your plate.

• Pause between bites to check in with your hunger.

• Stop eating when you feel satisfied, not stuffed.

  
  

The Importance of Support

Change can be daunting, but you don't have to do it alone. Surround yourself with supportive friends and family. Share your goals with them, and let them encourage you along the way. If you need support, contact me to talk about it.

Best of luck, and let me know how it goes for you!

Marie