Fat accumulation around the abdominal area is a major consequence of Polycystic Ovary Syndrome or PCOS. This PCOS belly causes you to have an apple-shaped structure, as the abdomen area often looks larger than the rest of the body. The bloated part of the abdomen is often hard to touch. The rest of the body might remain lean, and this is what makes a PCOS belly different from regular weight gain. While many may feel that it disrupts a person's cosmetic appearance, but it must be noted that it can have serious implications on overall health and well-being as well.

What is a PCOS Belly?

PCOS is a condition that is marked by irregular periods. It is a hormonal disorder where small sacs develop on the outer walls of your ovaries. This common condition can have various symptoms, and weight gain is one of them.

In people who have PCOS, fat typically accumulates in the lower abdominal area, resulting in a noticeable protrusion of the lower belly. This occurs even if the rest of the body remains relatively lean, explains obstetrician and gynaecologist Dr Shweta Kamath. A study published in the Indian Journal of Endocrinology and Metabolism, states that irrespective of whether the PCOS patient is obese or not obese, had more visceral adipose tissue or belly fat in their abdominal cavity, than non-PCOS patients. This can be caused due to many factors such as elevated male hormone levels, insulin resistance, genetics, hormonal imbalance, metabolism defects as well as inflammation.

How is PCOS belly different from weight gain

People without PCOS generally gain weight evenly across their body, including their arms, hips and buttocks. This is called a pair-shaped body. In contrast, those with PCOS often see more fat accumulation in their lower belly, causing their belly to stick out. This resembles an apple-shaped appearance. It is also important to note that women with lean bodies, can also have a PCOS belly. There are two types of fat in our body - subcutaneous and visceral fat. Subcutaneous fat is stored right below the skin and it is soft. This kind of fat is not that damaging. Visceral fat, on the other hand, is stored deep in your abdomen. This fat surrounds your organs, and it is dangerous. PCOS belly consists of visceral fat. While this fat might be more dangerous, it is easier to lose. However, PCOS can lead to weight gain in general as well. It can also lead to diabetes, infertility as well as irregular periods.

Risks of a PCOS belly

PCOS belly consists of visceral fat, or fat that is deep within the abdomen. It is considered to be more dangerous and can have serious consequences. Heart disease and high blood pressure are some of the consequences of a PCOS belly, as the fat surrounding the internal organs can increase the risk. A study published in Curues, states that PCOS patients have an increased risk of coronary artery disease due to this chronic inflammation, oxidative stress as well as other factors. Besides this, there are liver problems that are associated with a PCOS belly. Due to the excess fat, liver disorders can be caused, which will impact the liver’s ability to function properly. Obesity is another common occurrence that can follow a PCOS belly.

Besides this, infertility, due to the formation of cysts on the ovaries, irregular periods, sleep apnea as well as a higher Endometrial cancer risk, can all accompany a PCOS belly, when a woman has been diagnosed with PCOS. Check out some tips to manage PCOS at home.

Other symptoms of PCOS

PCOS has several noticeable symptoms. These include irregular or prolonged periods, weight gain, acne, and dark patches on the neck and armpits. Women with PCOS often have polycystic ovaries visible on ultrasound and hormonal imbalances. They may also experience excess hair growth on the upper lip, face, and chest. These symptoms can cause both physical and emotional issues, making it important to seek medical advice and treatment. Check out the other symptoms of PCOS.

Diet to get rid of a PCOS belly

PCOS is a lifestyle disorder often linked to low physical activity. Treatment primarily involves lifestyle changes and, in some cases, hormonal tablets. Some long-term solutions can help you as well.

1. Follow a low GI diet

It is very important to consume a nutritious, well-balanced diet if you have PCOS. While there is no one diet that you can follow, your diet must be focused on reducing insulin resistance in your body as well as managing inflammation, weight loss, as well as belly fat. A low-glycemic diet, which consists of whole grains, vegetables, legumes, nuts and seeds can help. PCOS is often associated with profound insulin resistance, states this study, published in Endocrine Reviews. This is why a low GI diet can be best suited. These foods will encourage a feeling of fullness, and aid weight loss as well. Check out how a good diet can help with PCOS.

2. An anti-inflammatory diet can also help

Inflammation plays a big role in PCOS symptoms. An anti-inflammatory diet can help effectively manage PCOS symptoms. Nuts, berries, seeds, green vegetables, whole grains, olives, fatty fish, tomatoes and broccoli are all examples of anti-inflammatory foods. Here is how you can follow an anti-inflammatory diet.

While fat is often soft, a PCOS belly is hard to tough. Image courtesy: Freepik

3. Dash diet

The Dash diet can also help manage the consequences of a PCOS belly as this diet can help to lower blood pressure. The diet allows vegetables, fruits as well as whole grains, low-fat dairy products, fish, poultry, beans, and nuts. However, there are no saturated fats, sodium, sweets or refined grains allowed. A study, published in Hormone and Metabolic Research, claims that PCOS patients, who followed the dash diet, showcased improvements in insulin resistance, as well as loss of abdominal fat. Check out how you can follow the Dash diet.

Exercises to reduce PCOS belly

Regular exercise is crucial, especially activities that promote sweating like gym workouts and Zumba. For PCOS, focusing on belly fat reduction through weight training and intensive workouts is beneficial. Here are a few exercise regimes that can help:

1. HIIT training

High-intensity interval training is good for managing the symptoms of PCOS, including a PCOS belly. It helps to improve cardiovascular fitness as well. It creates an afterburn effect, where your body continues to burn calories, even after you stop exercising. A study, published in BMC Sports Science, Medicine and Rehabilitation, also observed that HIIT exercises resulted in improved insulin resistance as well as body composition in women with PCOS. You can also try HIIT for weight loss.

2. Strength training

Strength training exercises can also help get rid of a PCOS belly. Pilates as well as weight lifting are some of the exercises that you can do. This helps to initiate the growth of new muscle cells and can maintain blood sugar levels. This can, in turn, help with uncontrollable appetite, cravings, PCOS fatigue, hormonal imbalances, as well as a difficulty in losing weight. Check out how weight loss can impact PCOS.

3. Yoga, walking and other physical activity

Being active is very important in managing symptoms of PCOS. A study, published in the Journal of Science and Medicine in Sport, states that women who have PCOS should ideally be doing 150 to 300 minutes of moderate-intensity, or 75 to 150 minutes of vigorous-intensity, aerobic activity per week. They can also go for an equivalent combination of both kinds of exercise regimes spread throughout the week Here are some workouts for PCOS that you can try out.

PCOS belly can be reduced by regular workout and eating healthy meals. Image courtesy: Freepik

Summary

Combining a healthy diet with consistent exercise is the best approach to managing and potentially reversing PCOS symptoms. PCOS belly is one such common symptom which can prove to be very dangerous in the long run. PCOS belly consists of visceral fat, that surrounds your organs. While it is easier to lose, it is more severe and can cause serious damage to your overall health.

FAQs

Does PCOS belly go away?

PCOS belly is one of the symptoms of PCOS. Therefore the way to get rid of a PCOS belly is to address other symptoms of PCOS and manage them. This can, in turn, help your PCOS belly go away.

Is PCOS fat harder to lose?

Yes, losing weight in PCOS can be hard as the insulin resistance leads to a build-up of fat. This is why many PCOS patients are overweight.

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