PCOS (polycystic ovary syndrome) is excess belly fat mainly in women of childbearing age and the most common cause of infertility. It is also characterized as a hormonal disorder and can affect around 7% of adult women. And the worst part – losing PCOS abdominal fat can become a continual struggle. However, here we’ll share some tips on how to get rid of PCOS belly!
Table of Content
- What Is A PCOS Belly?
- How To Get Rid Of PCOS Belly
- 1. Strict Your Carbs Intake
- 2. Eat Plenty Of Protein And Fiber-Rich Foods
- 3. Avoid Foods That Contain Trans Fats
- 4. Eat More Fermented Foods
- 5. Intense Workouts
- 6. Incorporate Resistance Training
- 7. Try Intermittent Fasting
- 8. Reduce Inflammation
- 9. Get Enough Sleep
- 10. Manage Stress Levels
- 11. Try Supplements
- PCOS Belly Before And After
- How To Lose Weight In Groin Area
- Bottom Line
What Is A PCOS Belly?
PCOS belly refers to the protruding belly that many women commonly experience. It can occur due to three reasons, bloating, visceral fat, or subcutaneous fat.
Bloating occurs due to excess gas in your gastrointestinal tract. It happens due to food insensitivity or irritable bowel syndrome. And the good news? Bloating is a short-term problem – it can be cured faster.
Visceral fat surrounds your organs which you cannot actually see or feel, but it pushes out your abdomen walls out – resulting in shaping a bear belly.
Subcutaneous fat is the fat beneath your skin that you can actually hold, pinch and feel.
The extra storage of visceral and subcutaneous fats can lead to a PCOS belly, which looks like a classic bear belly (unattractive and can lead to various health issues).
What Are The Causes Of PCOS Belly?
Before tackling the PCOS belly, it would be better to know why it develops in the first place.
The root cause of PCOS is an imbalance of hormones – mainly the reproductive hormones. It results from elevated androgens in the body, which can lead to the development of cysts in the ovaries.
The poor regulation in the blood stream can also be a cause of PCOS belly, which stimulates changes in cell function and increases abdominal fat storage.
In addition, some studies have shown that chronic inflammation can lead to extra abdomen fat in women, resulting in PCOS.
Read the fastest way to lose weight for women!
The main symptoms of PCOS are:
- Irregular periods
- Enlarged ovaries with small cysts on the outer edges
- Insulin resistance
- Type 2 diabetes
- High cholesterol
While there is no “single cure” for PCOS belly, addressing the root causes and incorporating lifestyle changes such as diet and exercise may help to reduce or even eliminate symptoms over time.
How To Get Rid Of PCOS Belly
First and foremost, understand that you are not alone in this fight, PCOS affects millions of women globally, and almost everyone struggles to get rid of it – it takes longer than you plan!
Here are some tips on how to get rid of PCOS belly:
1. Strict Your Carbs Intake
Surveys have shown that almost 70% of women suffering from PCOS have insulin resistance. So, if you want to get rid of your PCOS belly, you need to control your insulin levels. And the best way to do that is by reducing your intake of refined carbs and eating a low-glycemic diet.
Refined carbs such as pasta and white bread, elevate your blood sugar level and drop it suddenly, resulting in increased appetite and over-eating. They also enhance cravings for carbs.
Focus on consuming low-glycemic diet foods such as leafy greens, vegetables, fruits, nuts, seeds, and whole grains. These foods control and regulate your blood sugar level and help you in getting rid of PCOS belly.
A study has shown that in women with obesity and insulin resistance who reduced their intake of refined carbs and increased their intake of healthy fat, their insulin level went down by 30%.
2. Eat Plenty Of Protein And Fiber-Rich Foods
If you want to lose weight, then you need to reduce your overall calorie intake. And one of the best ways to do that is by eating more protein and fiber-rich foods.
Foods such as chicken, fish, tofu, legumes, beans and nuts are rich in protein and help you feel full for a longer period of time. This way, you will not feel the urge to eat more and will eventually lose weight and PCOS stomach. Protein also helps to stabilize the blood sugar level.
Fiber-rich foods such as vegetables, fruits (especially berries), and whole grains, help reduce PCOS belly by promoting regular bowel movements and keeping you satiated for a longer time.
3. Avoid Foods That Contain Trans Fats
Trans fats are the worst type of fats and must be avoided if you want to get rid of your PCOS belly. Trans fats are found in processed and fried foods and can cause inflammation, insulin resistance, and weight gain.
A study has shown that women who consume a diet high in trans fats have a higher risk of developing PCOS as compared to women who consume a diet low in trans fats.
So, if you want to get rid of your hormonal belly PCOS, make sure to avoid foods that contain trans fats such as processed meats, fast food, margarine, shortening, and commercially baked goods.
4. Eat More Fermented Foods
Fermented foods such as Probiotic yogurt, kimchi, kefir, sauerkraut, and tempeh are rich in probiotics which help in reducing inflammation, improving digestion, and boosting the immune system. Probiotics also help in controlling weight by reducing the number of calories absorbed from the diet.
Fermented foods also help to reduce PCOS bloating. A study has shown that women who consume a diet rich in fermented foods have a lower risk of developing a PCOS stomach.
So, if you want to get rid of your PCOS belly, make sure to include fermented foods in your diet.
5. Intense Workouts
Since the PCOS belly is due to extra fat, and the more fat you lose – the chances are to reduce fat and weight in the groin area. Extreme cardio exercises are most effective to get rid of overall fat.
Intense workouts help in burning calories and reducing overall body fat and losing weight in the groin area. HIIT (High-Intensity Interval Training) is a type of workout that alternates between short bursts of intense activity and periods of rest. This type of workout is more effective in burning belly fat and reducing PCOS belly as compared to moderate-intensity workouts.
Some of the most effective exercises for PCOS belly fat are:
- Strength training
- Pelvic floor exercises
- Weight lifting
- Reverse crunches
- Leg raise
- Hanging leg raise
6. Incorporate Resistance Training
Resistance training helps in building muscle mass and improves strength. Muscle tissues burn more calories than fat tissue, even at rest. So, by building muscle mass, you will be able to burn more calories and lose weight.
Resistance training also helps in reducing insulin resistance. A study has shown that women with PCOS who did resistance training for 12 weeks had a significant reduction in insulin resistance.
7. Try Intermittent Fasting
Intermittent fasting is an advanced and proven technique to lose weight. It involves cycles of fasting and eating throughout the day.
There are many different intermittent fasting cycles, but the most common one is the 16/8 method. In this method, you fast for 16 hours and eat only during the 8-hour window.
Intermittent fasting has many benefits for PCOS women. It reduces insulin levels and improves insulin sensitivity, and lowers inflammation.
8. Reduce Inflammation
Inflammation is one of the main causes of PCOS. It can lead to insulin resistance, weight gain, and other health problems.
“Reduce inflammation if you want to get rid of your PCOS belly, period.”
There are many different ways to reduce inflammation, but some of the most effective ones are:
- Consuming a diet rich in anti-inflammatory foods such as omega-3 fatty acids, turmeric, ginger, green leafy vegetables, and berries.
- Exercise regularly.
- Avoiding inflammatory foods such as sugar, refined carbs, Trans fats, and processed meats.
9. Get Enough Sleep
Sleep is important for overall health. It helps in reducing stress, boosting the immune system, and reducing inflammation.
Women with PCOS belly often experience sleep disorders, insomnia, or sleep apnea.
Lack of sleep also enhances the activity of hormones that promote hunger and cravings. So, if you want to avoid late-night snacking and reduce PCOS belly, make sure to get enough sleep.
A study of 23 females showed that the participants who slept less than 7 hours at night gained more weight especially around the stomach.
Here are the foods that burn belly fat while you sleep.
10. Manage Stress Levels
Stress is one of the main triggers of PCOS. It can lead to weight gain, insulin resistance, and other health problems.
Stress increases cortisol levels, which leads to the storage of fat instead of breaking it down, resulting in weight gain, especially in the abdominal area.
To get rid of your PCOS belly, it is necessary to manage stress. There are many different ways to do this, but some of the most effective ones are:
- Exercise regularly
- Deep breathing
11. Try Supplements
There are a few supplements that may help you manage weight and reduce your PCOS belly. Some of the most effective ones are:
- Vitamin D
- Omega-3 fatty acids
- Maca root powder
Myo-inositol is a form of “inositol” and the most recommended supplement for PCOS. In one study, Myo-inositol was found to improve insulin sensitivity, reduce panic disorder, and promote ovulation in women with PCOS.
PCOS Belly Before And After
How To Lose Weight In Groin Area
To lose weight in the groin area, there are a number of key strategies that can be employed.
The first step is to focus on reducing overall body fat. This can be done through eating a balanced diet and regular exercise, but it is particularly important to incorporate regular strength training into your routine.
Additionally, incorporating targeted exercises for the groin muscles themselves can help to build muscle mass and tone these areas. Try pelvic floor exercises and planks to hit the groin area specifically.
PCOS is a common condition that affects many women and can cause a range of symptoms, including weight gain.
There are a number of things you can do to lose weight if you have PCOS, including exercising regularly, eating a healthy diet, and trying supplements like vitamin D, omega-3 fatty acids, inositol, and probiotics.
If you are still struggling to lose weight in the groin area to get rid of PCOS belly after trying the above strategies, talk to your doctor about other treatment options, such as medication or surgery.
Frequently Asked Questions: (FAQs)
How can I get rid of my PCOS stomach?
There are many different ways to get rid of PCOS stomach. Some of the most effective ones are:
- Diet and lifestyle changes
- Weight loss surgery
- Reducing stress level
- Intermittent fasting
Does PCOS stomach disappear?
Yes, fortunately! PCOS stomach can disappear with the right lifestyle changes and a balanced diet that can reduce inflammation and balance the hormones.
Does PCOS make your belly fat?
PCOS can make your belly fat because it can lead to insulin resistance. Insulin resistance is a condition where the body does not respond properly to the hormone insulin. This can cause the body to store more fat, especially in the abdominal area.
Can PCOS make it hard to lose weight?
Yes, patients with PCOS find it hard to lose weight because of insulin resistance. Insulin is a hormone that helps the body to use glucose for energy. When the body becomes resistant to insulin, it can’t use glucose properly, which can lead to weight gain.