What does PCOS belly look like? Polycystic ovary syndrome is a disorder that causes your ovaries to enlarge with small cysts on the outer edges.
It is common among women who have attained childbearing years.
The syndrome can affect your ability to have a child, cause an irregular menstrual cycle, cause acne and unwanted facial hair.
Having PCOS is an indication that your reproductive hormone is off balance. This brings about the problem with your ovaries such as not having your periods on time.
For more on what does a PCOS belly look like and more, read on.
HORMONES ASSOCIATED WITH PCOS
The following hormones will answer your question “what does a PCOS belly look like”
Androgens– They are male hormones but women have them too. Women with PCOS have a higher amount.
Insulin– This hormone manages your blood sugar. With PCOS, this hormone fails to work the way it should.
Progesterone– With PCOS, your body will produce less progesterone. This will in turn cause irregular periods.
Since PCOS is most common in childbearing women, it sets up hormonal chaos which encourages belly fat weight gain.
In PCOS, fat storage affects the abdomen, particularly the lower abdomen. Factors that may contribute to the PCOS belly fat include insulin resistance, muscle mass and hormone fluctuations.
HOW DOES PCOS AFFECT YOUR APPEARANCE?
If you have PCOS, you may have the following in your appearance: coarse hair on the face, chest and lower abdomen, oily skin, belly fat, skin tags on the neck or armpits and darkened skin around the neck and inner thighs.
DOES PCOS MAKE YOUR STOMACH BIG?
What does PCOS belly look like? When you have PCOS, you are very likely to gain weight around the abdomen, to be specific areas around your lower belly.
When you have PCOS, it is either your body is not producing enough insulin or the insulin it produces does not work as it should. The inefficiency in insulin is what causes a weight gain to patients.
WHAT DOES A PCOS BELLY LOOK LIKE?
Wondering about what does a PCOS belly look like? You tend to have too much visceral fat. In as much as it provides cushion around your organs, too much of it, like in the case of PCOS belly may be dangerous.
A PCOS belly has a bigger waistline. A lot of fat is depositd towards the bottom, fats that you can actually pinch.
Below are some tips to help you lose the extra PCOS belly fat
HOW DO YOU GET RID OF BELLY FAT WITH PCOS?
1. CONSIDER YOUR CARB INTAKE
From the mention above on what does a PCOS belly look like, lowering your carb intake may help to manage the PCOS belly fat.
According to a review done on insulin resistance and Polycystic Ovary Syndrome, 70% of women have insulin resistance. This is when your cells quit recognizing the effects of insulin in your body.
According to a randomized control trial on Pub Med which aimed at finding out whether carbs diet intervention would reduce hyperinsulinemia in women with PCOS, low carbs was found to reduce insulin levels.
At the beginning of this study, obese women and women with insulin resistance went through well-planned diets.
First, they went through a 40% carbs and 45% fat then a 3-week diet of 60% carbs and 25% fat. The protein intake in each phase was 15%.
At the end of the study, results showed that blood sugar remained the same for both groups while insulin levels were low by 15% in the low carb, high-fat diet.
2. INCREASE YOUR FIBER INTAKE
Fibre will make you stay full for longer. This will in turn have an effect on your weight, precisely the fat accumulated around your PCOS belly.
A study published in Pub Med aimed at evaluating the dietary patterns and analyzing possible associations with the metabolism and body composition in women with PCOS, fibre intake increased weight loss.
This study found a link between higher fiber intake and low insulin resistance, body fat and belly fat in the women with PCOS.
3. EAT ENOUGH PROTEINS
Proteins come in handy when it comes to losing weight in women with PCOS. Technically, it reduces your hunger hormones making you feel fuller most of the time.
Also, proteins help to reduce your cravings and burn more calories.
In a controlled clinical trial aimed at determining the effects of increased dietary protein to carbohydrates ratios in women with PCOS, women with a high protein in their diet recorded a weight loss.
In this study, 57 women were given either high protein, with more than 40% of the calories from protein and 30% from fats or a standard diet consisting of less than 15% protein and 30% fat.
The women with the high protein diet recorded a bigger weight loss compared to those in the control group.
4. GO FOR HEALTHY FATS
Just like the advantages of having enough proteins in your diet, healthy fats also help you to feel more satisfied, reducing the rate at which you eat. High levels of healthy fats have been linked to reduced hunger and loss of body fats in PCOS women.
Examples of healthy fats you can consider include, avocado, olive oil and coconut oil.
5. TRY FERMENTED FOODS
While this sounds more of a risk, it actually is an effective tip on losing PCOS belly fat. Women with PCOS have recorded fewer healthy gut bacteria compared to those without the condition.
Healthy gut bacteria have a role to play when it comes to weight maintenance and metabolism.
Going for foods with high levels of probiotics such as yoghurt and fermented foods will boost your healthy gut bacteria if you have PCOS.
6. DO NOT BE AN EMOTIONAL EATER
Always practice mindful eating if you have PCOS belly fat. This will help you to shed it. This practice will increase awareness of your body cues such as hunger and fullness.
The practice will also help you avoid other ill eating behaviours such as binge eating.
A study review has also found links between mindful eating and weight loss.
7. REDUCE YOUR INTAKE OF PROCESSED FOODS AND ADDED SUGARS
Another tip to losing weight in PCOS is reducing your intake of processed foods and added sugars.
Processed foods and added sugars may increase your risk to insulin resistance and blood sugar levels, which are all linked to obesity. This is according to a piece on Pub Med, on mechanism linking diabetes mellitus and obesity.
It is important to note that how women with PCOS process sugars are different from how women without PCOS process sugars. Women with PCOS have spikes of blood sugar levels and insulin after taking the same number of sugars with women without the condition.
While you might find the processed foods more satisfying, also keep in mind that they spike your blood sugars the most.
8. REDUCE INFLAMMATION
Inflammation is the process where your body naturally fights infection and injury.
However, chronic inflammation which has been found to be common in women with PCOS has been linked to cases of obesity.
Processed foods and added sugars are responsible for chronic inflammation.
Consider taking olive oils, whole grains and omega 3- rich foods to protect yourself against chronic inflammation.
9. WORKOUT REGULARLY
According to a study that was aimed at exploring factors related to changes in body composition of women with PCOS, 16 women took part in a 12-week study. They did 45- 60 minute of cardio 3 times per week.
The women with PCOS lost 2.3% weight while those without the condition lost 6.4%. In as much as women without PCOS lost more weight, the study indicated that the ones with PCOS recorded a loss of belly fat and improvements in insulin sensitivity.
10. HAVE ENOUGH SLEEP
Sleep has been found to be at the centre of your wellbeing when it comes to maintenance of your weight.
This is because, it acts on hunger hormones such as ghrelin and cortisol, reducing your chances of eating every time.
Losing weight might be a bit difficult if you have PCOS. Be sure to practice patience. Rome was not built in one day.
Consider a PCOS diet plan with low inflammatory foods and processed foods.
Your lifestyle should also be taken into consideration. Minimize your stress, have enough sleep and exercise regularly.[related_posts_by_tax posts_per_page="4"]