Key Takeaways
- PCOS belly describes abdominal weight gain that often accompanies polycystic ovary syndrome. Most weight gain is due to increased visceral fat surrounding the internal organs.
- Combating PCOS belly requires cutting out highly processed and high-sugar foods and incorporating a diet high in fiber, protein, and anti-inflammatory foods.
- Along with diet changes, lifestyle modifications such as regular exercise, managing stress, and getting enough sleep are equally important.
Polycystic ovary syndrome (PCOS) is a common hormonal disorder, affecting about 6%-10% of women of reproductive age with a range of symptoms that can affect various aspects of their health.
One of the most visible symptoms is the so-called “PCOS belly,” a term that describes the stubborn abdominal weight gain that often accompanies the condition.
Understanding the factors contributing to the development of PCOS belly, such as insulin resistance and hormonal imbalances, is important for taking practical steps toward managing and potentially reducing PCOS belly.
Read on to learn more about PCOS belly and discover dietary and lifestyle management strategies for reducing it.
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What Is PCOS Belly?
PCOS belly refers to abdominal weight gain often seen in individuals with polycystic ovary syndrome .
For a better understanding, it’s important to know the difference between subcutaneous and visceral fat.
Subcutaneous Fat
This is a layer of fat located just beneath the skin.
It acts as insulation and energy reserves for the body and you can easily feel it when you pinch the skin.
Visceral Fat
This fat is stored deeper in your abdominal cavity, surrounding your vital organs.
It is more closely linked to serious health conditions such as insulin resistance, cardiovascular disease, and increased inflammation.
People with PCOS are more likely to have higher levels of visceral fat.
Not only can this be a cosmetic concern for some, but it also contributes to certain health risks.
It’s important to note that not everyone with visceral fat looks overweight.
Experts have found that rather than calculating body mass index (BMI) to measure fat in people with PCOS, it’s better to measure body fat percentage for an accurate reading.
What Causes PCOS Belly?
The cause of PCOS belly is thought to be a combination of insulin resistance, hormonal imbalances, genetic predisposition, and lifestyle choices.
Insulin Resistance
Insulin resistance is common with PCOS and plays a role in the development of PCOS belly.
Your body’s inability to properly use insulin leads to higher circulating insulin levels, which can increase fat storage, particularly around the waist.
Hormonal Imbalances
PCOS is characterized by elevated androgen levels–male hormones that can contribute to the accumulation of belly fat.
Excess androgens typically cause weight gain in the abdominal area.
Genetics And Lifestyle Factors
Genetic factors may predispose people to PCOS and influence body fat distribution, contributing to PCOS belly.
While you cannot change your genetic makeup, lifestyle factors such as your diet and regular physical activity level are possible contributing factors to PCOS belly that you can change.
Managing And Reducing PCOS Belly Through Diet
Managing and reducing PCOS belly through diet involves reducing foods that enhance insulin resistance and incorporating foods that help balance blood sugar and reduce inflammation.
According to a review of scientific studies, a 5% reduction in total body weight can improve reproductive health and insulin resistance.
Limit Processed Foods And Refined Carbs
Cutting out processed foods and refined carbohydrates is beneficial in managing PCOS belly.
Both of these foods can exacerbate insulin resistance and promote fat storage.
Processed foods often contain high levels of added sugars and unhealthy fats, which can lead to rapid increases in blood sugar levels.
Refined carbohydrates, found in products like white bread, pastries, and sugary snacks, lack natural fiber and nutrients and have a similar effect on blood sugar.
Limiting these items can help maintain more stable blood sugar levels and potentially decrease fat accumulation in your abdomen.
Incorporate More Fiber
Dietary fiber from whole grains, fruits, vegetables, and legumes can help stabilize blood sugar levels by slowing glucose (sugar) absorption into the bloodstream.
Glucose that is absorbed in a slow and steady manner helps better manage insulin resistance.
Fiber also helps you feel full for longer, which can aid in weight management.
Here are some ways you can start incorporating fiber into your diet:
- Choosing brown rice over white rice.
- Eating whole-grain bread and pasta over white bread and pasta.
- Learning to make dishes that contain quinoa or barley.
- Including a variety of raw and cooked vegetables in your meals.
- Snacking on fresh fruits, nuts, and seeds rather than highly processed snacks.
- Adding legumes like beans and lentils to your soups, salads, and stews.
- Eating a high-fiber breakfast, such as oatmeal with berries.
Be sure to increase your fiber gradually and drink plenty of water to help prevent digestive discomfort such as bloating and gas.
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Add Protein To Each Meal
Adding protein to your meals can help play a role in managing PCOS belly.
Protein is an essential nutrient for building and repairing muscle and having a healthy immune system.
When looking to lose weight, protein also helps you feel full for longer and manage a healthy weight.
Incorporating protein into each meal also helps support blood sugar regulation.
Protein-rich foods include:
- Beans, peas, and lentils.
- Eggs.
- Poultry.
- Seafood.
- Meat.
- Nuts and Seeds.
- Soy Products.
Try and choose a variety of proteins each day to help your body meet its nutritional needs.
Eat Anti-Inflammatory Foods
Incorporating anti-inflammatory foods into your diet may help you manage your weight.
Foods rich in antioxidants and omega-3 fatty acids can help reduce inflammation.
These include:
- Fatty fish (salmon and mackerel).
- Nuts and seeds.
- Fruits.
- Vegetables.
- Herbs and spices like turmeric and ginger
Other Treatment Options For PCOS Belly
Several other strategies beyond diet adjustments may help you manage PCOS belly.
Lifestyle Changes
Adopting healthy lifestyle changes is key to managing PCOS and reducing abdominal fat.
Regular physical activity, including cardiovascular and strength training exercises, can improve insulin sensitivity and aid in weight management.
Aim to complete 30 minutes of moderate-level physical activity five days a week, and incorporate strength training exercises twice a week.
Stress-reducing techniques such as yoga, meditation, and deep breathing can also help with weight loss and reduce stress eating.
Consistently getting adequate sleep is another critical aspect of weight loss.
Try to go to bed and get up at the same time each day.
Medications
Specific medications can play a role in managing PCOS belly.
Metformin, a drug commonly used for type 2 diabetes, can improve insulin sensitivity and may aid in weight management.
Other medications that treat PCOS, such as hormonal birth control medications and anti-androgen medications, may also help with hormonal imbalances that cause PCOS belly.
Supplements
Certain dietary supplements may be beneficial for PCOS management.
Inositol, particularly myoinositol, is a supplement that has been linked to improved insulin function and fertility in PCOS patients.
Vitamin D deficiency is thought to play a major role in insulin resistance and PCOS.
It’s important to discuss any supplements with a healthcare provider before starting them to ensure they’re suitable for your individual health needs and don’t interact with other medications.
They can also advise you on the proper dosing of the supplements.
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When to See A Medical Provider For PCOS Belly
It’s advisable to see a medical provider if you notice a persistent increase in your abdomen size that could be associated with PCOS.
If you have PCOS and struggle to manage your PCOS belly with diet and exercise, or if you experience any new or worsening symptoms, seeking medical advice is recommended.
A healthcare provider can evaluate your condition, possibly adjust your treatment plan, and check for other medical issues that may be contributing to abdominal weight gain or other PCOS-related symptoms.
Takeaway
The key to managing PCOS belly is in understanding and addressing the connection between diet, lifestyle, and hormone balance.
You can make significant strides towards improving insulin sensitivity by limiting processed foods, changing your carbohydrate intake, adding proteins to your meals, and focusing on anti-inflammatory foods.
Coupling dietary changes with lifestyle modifications such as regular exercise, stress management, adequate sleep, as well as the potential use of medications and supplements may further improve your PCOS belly.
Remember that each person's experience with PCOS is unique.
Collaborating with a healthcare professional is recommended for tailoring an effective treatment strategy.
How A Dietitian Can Help
A dietitian can be a helpful ally in your journey with managing PCOS belly.
With their expert knowledge in nutrition and dietary planning, a dietitian can help you create a balanced eating plan that addresses your specific needs.
They can help guide you on adding more fiber and protein into your meals and selecting anti-inflammatory foods.
Your dietitian can also offer support and motivation in helping you make lasting lifestyle changes and navigate the challenges of PCOS.
Find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Frequently Asked Questions
To get rid of your PCOS belly, adopt a diet that incorporates fiber, lean proteins, and anti-inflammatory foods. It’s also important to engage in regular physical activity, manage stress, and get enough sleep. Take your medications as prescribed, and ask your health provider about any supplements that may help you manage your PCOS symptoms.
PCOS stomach or belly can look a little different for everyone but typically looks like weight gain around the abdomen. Not everyone who has excess visceral fat may look overweight. It’s important to check with your medical provider and have them check your body fat percentage.
PCOS belly may feel firm as it’s composed more of visceral fat, which is a deeper fat that surrounds your organs. The PCOS belly can also have a layer of subcutaneous fat as well which can feel soft.
