A polycystic ovarian syndrome (PCOS) is a hormonal condition with Insulin Resistance in women of reproductive age
PCOS is a disorder that has an impact on the ovaries. Tiny sacs develop on the ovaries and higher level of androgen levels (male hormones) as a result of PCOS.
In a balanced way, females produce both male and female hormones, such as testosterone.
However, male hormone levels are unusually increased in PCOS, leading to a hormonal imbalance.
It’s crucial to keep in mind that not all women with PCOS have ovarian cysts. It’s critical to be aware of additional symptoms that may indicate PCOS.
Easy & Effective Ways To Reduce Belly Fat With PCOS:
These symptoms can vary, it’s critical to pay attention to signs like:
-
- Hirsutism (excessive hair growth)
-
- Erratic menstrual cycles or Painful periods
-
- Weight gain, usually in the lower abdomen
-
- Inability to conceive (infertility)
-
- Mood swings
-
- Feelings of anxiety
PCOS Belly Fat
Women with PCOS commonly have increased fat accumulation in the abdominal area, irrespective of their body mass index (BMI). As a result of PCOS’ impact on fat distribution, this indicates that even women with lean or normal body weight can acquire a PCOS belly.
The large and bloated stomach may also be caused by a number of other factors.
But metabolic disorders, inflammation, hormonal imbalance, and insulin resistance, all these factors also contribute to the development of big and bloated stomachs in women with PCOS.
As we know two forms of fat are found in the body (1)
Subcutaneous fat:
It is less dangerous, subcutaneous fat is deposited beneath the skin, feels soft to the touch, and can be difficult to shed.
Visceral fat:
Visceral fat is found within the abdomen and covers internal organs. This kind of fat poses health risks.
The good news is that visceral fat is easier to remove than subcutaneous fat and is a risk factor for PCOS and other metabolic problems.
The relationship between PCOS and abdominal obesity
Your muscles, adipose, and liver cells respond ineffectively to insulin when you have it, making it difficult for them to turn the blood’s glucose into energy. In order to make up for the loss, your pancreas generates extra insulin. This further messes with the body’s weight regulation and encourages fat storage. (2)
Physical Appearance of PCOS Belly Fat:
Other types of weight gain are distinct from the PCOS belly. Depending on genetics and other factors, a PCOS belly can have different shapes, such as being huge and bloated or small and round.
The lower abdomen, which has a tendency to feel tight to the touch, has visceral fat accumulating in it.
Risks of PCOS and Weight Gain:
The most hazardous fat is believed to be abdominal fat, which raises the risk of developing serious health conditions like heart disease, high blood pressure, type 2 diabetes, and liver difficulties.
PCOS belly additionally poses the following risks:
Infertility:
Cysts in or on the ovaries of women with PCOS may delay ovulation. A woman’s fertility may also be impacted by excess weight.
You may have difficulty in conceiving. Luckily, treatments and lifestyle modifications are the best remedies for managing body weight.
Endometrial or Uterine cancer:
During menstruation, a woman’s endometrial lining sheds each month, building up each month.
Due to irregular periods, however, the lining is not adequately removed in PCOS patients, which raises the risk of endometrial cancer.
Obstructive sleep apnea:
It’s a sleeping disorder characterized by repeated pauses and restarts in breathing during sleep.
Due to higher testosterone levels and elevated body weight, the risk of obstructive sleep apnea is increased in PCOS patients.
How to tackle PCOS belly fat with diet?
Here are some user-friendly tips
Embrace mindful eating habit to manage PCOS belly fat:
Make mindful eating a habit to promote optimal health. Take your time, enjoy every bite, and pay attention to your body’s signals of appetite and satiety.
Pick nutrient-dense foods that are good for your body and support your wellness.
You may have a healthy relationship with food and possibly better manage PCOS abdominal fat by engaging in mindful eating.
Adopting a Low glycemic index (GI) diet:
Adopting a low GI diet is among the PCOS therapies that work the best. PCOS symptoms might get worse when insulin levels are high.
Low GI foods are ones that the body digests slowly, reducing sharp rises in blood sugar levels.
Additionally, eating these items makes you feel satisfied for longer, which lowers your risk of overeating.
Following foods in your low GI diet while treating PCOS:
-
- whole grains
-
- Vegetables
-
- Seeds and Legumes
-
- Nuts
-
- Using whole fruits rather than juices
-
- Lean meats such as chicken breast and salmon
These food selections can help you control PCOS symptoms and enhance general well-being.
Embrace Anti-Inflammatory Diet to Promoting Wellness:
As was already discussed, inflammation is a key factor in PCOS. A diet rich in anti-inflammatory foods will therefore aid in symptom reduction.
Adopt an anti-inflammatory diet to lessen PCOS symptoms. a variety of foods, including:
-
- Nuts and Seeds
-
- Berries
-
- leafy green vegetables
-
- Lentils and beans and whole grains
-
- Coconut and olive oils
-
- Berries
-
- Tomatoes
-
- Broccoli
-
- Avocados
-
- a green tea
How to reduce PCOS Belly fat?
According to some experts, a balanced diet heavy in whole foods, protein, healthy fats, and fiber and low in inflammatory items such as refined carbohydrates and highly processed foods that may aid in weight loss is the optimal diet for PCOS weight loss. A few vitamins may also be helpful.
In addition, lifestyle needs to be considered. The three most important factors in weight loss are sleep, stress management, and regular exercise.
Prioritize Sleep For Good Health:
Hormonal imbalance and insulin resistance are linked to inadequate sleep. Also influenced is overall wellness. You become less active all day.
These are all dangers connected to PCOS. You obviously want a sufficient amount of restful sleep each night, ideally 7-8 hours.
Here are some tips to assist you relax and calm:
-
- Establish a daily sleep schedule that includes a consistent wake-up time.
-
- Keep the room calm and cool with dim light.
-
- Lie down on a clean, firm mattress.
-
- Avoid any distortion in your bedroom.
Manage Your Stress:
Another risk factor for PCOS belly is stress. Cortisol levels rise in response to stress, which results in insulin resistance and weight gain.
Here are some stress-reduction suggestions to assist you to manage it:
-
- Yoga Meditation
-
- Putting on calming music
-
- Exercising
-
- Journaling
Conclusion:
-
- A hormonal condition called polycystic ovarian syndrome (PCOS) frequently causes weight gain, especially belly fat.
-
- The hormonal imbalances linked to PCOS, such as high levels of androgen and insulin resistance, can lead to the buildup of belly fat
-
- Exercise, a healthy diet, and medical treatment are frequently combined with lifestyle changes to manage PCOS and reduce belly fat.