You may have heard the term “PCOS belly” thrown around in PCOS communities. Maybe you’ve looked down and thought to yourself, “Is this what I’m dealing with?”
If you’d like a better understanding of what a PCOS belly looks like, what it is, and what you can do about it, this post will explain.
Before we dive in, a quick reminder: PCOS stands for Polycystic Ovarian Syndrome. It’s a hormonal disorder that affects as many as 5 million women in the US. Unwanted belly fat and general weight gain are both common symptoms, along with irregular periods, acne, and unusual hair growth. PCOS can also lead to infertility and insulin resistance.
What Does a PCOS Belly Look Like?
Many women with PCOS or who think they might have it are curious about what a PCOS belly looks like. The stereotypical PCOS belly shape is rounded or protruding and a little firm to the touch.
This is because people with PCOS often have higher levels of visceral fat, which is the kind of fat that’s situated deeper, around the abdominal organs, rather than near the skin. This kind of fat correlates with a higher risk of heart disease and diabetes, so losing it is important.
Additionally, PCOS bloating is also very common and can also make the stomach protrude, albeit temporarily.
That said, the appearance of your belly isn’t a criterion for diagnosis on its own. People with PCOS have all sorts of bellies, which is why we look at the whole picture before diagnosing a patient.
Why Does PCOS Cause Weight Gain?
The hormone balance in our body has a big impact on how we store fat. PCOS is a hormonal disorder, and one of its effects is that it makes the body a little less responsive to insulin. This triggers more insulin production, which promotes fat storage.
That extra fat, in itself, can lead to even more insulin resistance. It’s a cyclical problem that, if left untreated, can lead to a lot of negative health outcomes beyond just weight gain.
How to Address Belly Fat
Reducing PCOS belly fat is important for your overall health. It will serve to reduce insulin resistance, contributing to more balanced hormones which could ease all of your PCOS symptoms. Here are the key elements for losing weight with PCOS.
Nutrition & Diet
Your PCOS diet will have the biggest impact on whether you lose that belly fat. Basic weight loss principles like “calories in, calories out” apply, of course, but there’s a lot more to it. It’s just as important to eat foods that have a positive impact on insulin resistance, especially if you have a protruding belly but your BMI is normal. Make sure that your diet is rich in fiber, nutrient-dense veggies, lean sources of protein, and healthy fats. At the same time, limit unhealthy or overly processed foods with a lot of sugar, simple carbs, or saturated and trans fats.
Exercises for PCOS Belly
Exercise is incredibly beneficial for your overall health. It’ll help speed up your fat loss by improving your metabolism. The best exercise will be the one you’re most likely to stick with, but in general, I do recommend opting for moderate and low-intensity exercises for PCOS belly fat reduction.
Some options include walking, pilates, yoga, and gentle resistance training. High-intensity exercise elevates cortisol levels, which can worsen PCOS. Make sure to fit at least a few 30-minute workouts into your schedule every week.
Rest & Stay Calm
Lack of sleep and stress both contribute to insulin resistance, meaning that they’re notorious for making PCOS weight gain and other symptoms worse. Getting enough sleep and avoiding sources of distress, on the other hand, will actually contribute to your overall well-being. Pursue activities that keep you happy and calm, and make sure to sleep for at least 8 hours a night.
Supplements
There are a few supplements and natural herbs that can help with PCOS belly, but taking them blindly is a dangerous game.
I will usually recommend inositol to my PCOS patients, because of its benefits when it comes to reducing insulin resistance. However, there are often other hormonal imbalances and deficiencies that need to be addressed. To understand them it’s important to first carry out full blood work panels before taking any other supplements.
PCOS Bloating
In many cases, PCOS can lead to bloating. Unlike belly fat, bloating comes and goes, but it can feel very uncomfortable and even painful. It’s usually caused by foods that your body has a hard time digesting, but your gut health also has an impact.
While some foods, like legumes, dairy, and cruciferous vegetables are often associated with gas, it’s very individual. An elimination diet is often the best way to figure out what’s causing your PCOS bloating.
Treat Your PCOS Belly Naturally
As a naturopath and PCOS specialist, I take a holistic approach to Polycystic Ovary Syndrome. That means that I treat PCOS by addressing its root causes, after conducting thorough research to understand everything that’s going on inside your body.
Once I have a clear picture of your hormone levels, nutritional deficiencies, and other potential toxicities, we can work together to create a treatment plan that covers everything: natural supplementation, diet plan, exercise plan, and more.
By addressing your condition holistically, you won’t just get rid of that unwanted PCOS belly fat. You’ll be a healthier, happier you. If you’d like to start that journey, go ahead and book your first consultation.