Consume a high-fibre diet
Studies have found that a high-fibre diet can lead to lower insulin resistance and lower total body fat and belly fat in women with PCOS. You should aim for around 14 grams of fibre per 1000 calories, with women usually recommended to aim for 25 grams daily.
This means you can have a flat stomach and still have PCOS, so watch out for other symptoms. Those with a big belly can gain a flat tummy through dietary and lifestyle changes.
High androgen levels lead to symptoms such as body hair growth, acne, irregular periods -- and weight gain. Because the weight gain is triggered by male hormones, it is typically in the abdomen. That is where men tend to carry weight. So, instead of having a pear shape, women with PCOS have more of an apple shape.
Like any other syndrome, PCOS can involve a variety of different symptoms. One of the more common ones is abdominal weight gain, which is often referred to as the “PCOS belly.” A PCOS belly is the result of PCOS-related weight gain and may be caused by different factors.
Overall, a combination of lifestyle changes, such as dietary modifications, exercise, stress management, and adequate sleep, is key to reducing hormonal belly fat effectively. In some cases, hormone replacement therapy or body shaping procedures may also be considered.
Regular exercise has incredible benefits that go way beyond weight loss for women with PCOS. Weight loss is an important treatment strategy as it improves practically every parameter of PCOS. Since exercise burns calories, it can be a helpful tool to aid weight management.
As previously stated, the shape of a PCOS belly differs from other types of weight gain. It often appears large and bloated but can also be small and round, depending on genetics and other factors. The PCOS belly involves the accumulation of visceral fat in the lower abdomen and typically feels firm to the touch.
For women with polycystic ovary syndrome (PCOS), losing weight can help ease symptoms and regulate your periods. But with PCOS, weight loss is often difficult. One reason is that PCOS can cause your body to make too much insulin, which leads to a build-up of fat. More than half of the people with PCOS are overweight.
Bloating is a common occurrence in people with and without PCOS. It may occur as a symptom of hormonal changes associated with PCOS, or it may be the result of medications used to treat PCOS. In most cases, it is the result of excess gas.
Steady-state cardiovascular workouts
This can include things like walking, running, swimming, cycling and hiking. Just 30 minutes a day will help. As women with PCOS can be at higher risk of insulin resistance and weight gain, cardiovascular exercise is great.
Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of PCOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.
Polycystic ovary syndrome
According to the OWH, females with PCOS may have higher levels of androgens, or male hormones, and higher insulin levels, which is a hormone that affects how the body turns food into energy. As a result, people may gain weight, particularly around the abdomen.
Lea Michele
The Glee star has opened up about being diagnosed with PCOS after experiencing severe acne and fluctuating weight. “The side effects [of PCOS] can be brutal — like weight gain and bad skin,” Lea shared with Health. “I went to a great doctor, and the minute she looked at me, she was like, 'Oh, you have PCOS.
Losing weight is challenging with PCOS, but not impossible. It may take you longer to lose weight than someone without hormonal imbalances. While slow progress can feel discouraging, a healthy lifestyle has benefits you may not notice right away.
Irregular periods.
Having few menstrual periods or having periods that aren't regular are common signs of PCOS . So is having periods that last for many days or longer than is typical for a period. For example, you might have fewer than nine periods a year. And those periods may occur more than 35 days apart.
Cysts: Many people with PCOS have ovaries that appear larger or with many follicles (egg sac cysts) on ultrasound. Skin tags: Skin tags are little flaps of extra skin. They're often found in your armpits or on your neck. Thinning hair: People with PCOS may lose patches of hair on their head or start to bald.
People with PCOS should avoid these foods that can ramp up inflammation: Fried foods (French fries, potato chips, corn chips and fried chicken or fish) Saturated fats such as butter or margarine.
Upon assessment, many women with PCOS describe little or no breast changes during the pregnancy, and examination reveals breasts that are tubular in shape, widely spaced, or asymmetrical.
Struggling with belly fat and sudden weight gain as early as perimenopausal thru to post-menopause is really common. Data shows that post-menopausal women really struggle with obesity. You're not alone. According to science, you can actually lose hormonal belly fat!
Hormonal belly fat can be the hardest to lose, but keep in mind that weight is complicated. There are a slew of factors that go into your body composition, and hormones are just one aspect. To make weight loss work for you, it's important to try to figure out what's causing you to have excess fat in the first place.
In fact, hormones and belly fat are so intertwined that some researchers suggest that the fat acts like an “extra organ” or gland. As a result, losing belly fat often takes hard work, especially if you're in your 40s or older.