Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal condition that affects many women globally. Characterized by hormonal imbalances, irregular menstrual cycles, and metabolic issues, PCOS can manifest in various symptoms, including weight gain, acne, excessive hair growth, and hair loss. Weight gain, especially accumulation of fat around the belly, is one of the consequences of PCOS. The condition not only makes you gain weight but also makes it harder to lose weight. The term "PCOS belly," which is not a clinical term, has emerged to describe the accumulation of fat around the abdominal area in women with this syndrome.
What contributes to PCOS belly?
Several factors can trigger belly fat deposition in women with PCOS. Some of these include:
1. Insulin resistance
Insulin resistance is one of the hallmark features of PCOS. This not only restricts effective use of insulin in the body but also increases the risk of type-2 diabetes. This resistance can cause the body to store fat, especially around the abdomen.
2. Inflammation
Women with PCOS are also more likely to experience chronic inflammation, which can contribute to weight gain and increase the risk of certain health conditions.
3. Hormonal imbalance
PCOS is often referred as a hormonal condition. Elevated levels of androgens (male hormones) can contribute to fat accumulation and help foster an environment where weight loss is quite challenging.
4. Stress
Research also indicates that women with PCOS generally have elevated cortisol levels, also known as the stress hormone. High levels of cortisol are linked to excess abdominal fat.
Here's why reducing belly fat is difficult for women with PCOS
Women with PCOS often find it difficult to lose belly fat due to several factors. The combination of hormonal imbalances and insulin resistance can create a metabolic environment that favours weight gain and makes belly fat stubborn. Furthermore, the stress associated with managing PCOS, along with poor mental health due to its symptoms, can lead to increased cortisol levels. Elevated cortisol is known to promote fat storage, particularly in the abdominal area.
Many women with PCOS also experience fatigue and lower energy levels, making consistent exercise more difficult. This can create a vicious cycle where weight gain exacerbates symptoms, further complicating management of the condition.
Tips for weight loss with PCOS
While losing belly fat with PCOS can be challenging, it is not impossible. Here are some effective strategies:
1. Eat a balanced diet
A well-rounded diet rich in whole foods, vegetables, protein, and healthy fats can help maintain a healthy weight, support overall health, and improve insulin sensitivity.
2. Control your blood sugars
Managing insulin levels will help you lose weight and reduce the risk of type-2 diabetes, which is one of the side effects of PCOS. Choose low GI foods to prevent spikes. Also, add cinnamon to your diet as it is known to improve insulin sensitivity. It may also help improve other symptoms of PCOS.
3. Exercise
Weight loss is the most effective way to manage PCOS symptoms. Regular exercise, which involves a combination of cardio and strength training exercises, supports weight management.
4. Sleep well
Quality sleep is crucial for hormone regulation. Aim for 7-9 hours of uninterrupted sleep each night to help manage stress and maintain balanced hormone levels.
5. Manage stress
Engage in stress reduction techniques such as mindfulness, meditation, or deep-breathing exercises. Reducing stress can help lower cortisol levels and improve overall well-being.
6. Consider supplementation
In some cases, supplements like inositol or omega-3 fatty acids may help support hormone balance and improve metabolic health. However, always consult your doctor before starting any new supplements.
Understanding PCOS and its effects on weight can be difficult. With the right approach and a comprehensive plan, it's possible to reduce belly fat and improve the overall quality of life.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
