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HomeHealthBest Strategies for Reducing PCOS Belly Fat in 2024

Best Strategies for Reducing PCOS Belly Fat in 2024

PCOS belly fat is quite difficult to deal with. If you have been battling with PCOS belly fat, you are on the right page with us to know more about strategies for reducing PCOS belly fat. But, before we get started, let us know what exactly PCOS belly is.

What is PCOS belly?

PCOS belly is mainly caused due to abdominal weight gain which is seen in Polycystic Ovarian Syndrome which is a lifestyle disorder and can be corrected with lifestyle modifications. PCOS belly fat mainly occurs due to hormonal imbalance.

It refers to the accumulation of fat around the belly of someone who is suffering from PCOS. It has been confirmed that PCOS causes fat to deposit in the belly rather than any other parts of the body.

What causes PCOS belly?

The top 6 causes of PCOS belly are as follows –

  1. Higher androgen levels
  2. Genetics
  3. Hormonal imbalance leading to associated thyroid disorders
  4. Insulin resistance which increased deposition of the adipose tissue
  5. Chronic inflammation
  6. Increased appetite with hunger pangs may also result in PCOS belly fat

There is a connection and link between PCOS and belly fat. PCOS affects the processing of insulin in the body leading to hormonal imbalance. Moreover, androgens play a crucial role in the stimulation of fat cells which get deposited in the abdominal area due to the contributing factor of insulin. This results in PCOS belly fat and directly impacts the cause of weight gain leading to hunger pangs, slow metabolism, and gastric issues.

Symptoms of PCOS Belly

The symptoms of PCOS belly are as follows-

  1. Bloated belly
  2. Gastric disturbances like constipation and acidity
  3. Acne
  4. Irregular menstruation
  5. Mood swings with depression and anxiety
  6. Hair fall
  7. Hirsutism or facial hair growth
  8. Elevated diabetes risk

PCOS Belly V/s Pregnant Belly

The PCOS belly bloat is quite different from the pregnant belly. It is sometimes difficult to differentiate between PCOS and pregnant belly. This is mainly due to irregular menstrual cycles. The PCOS belly is hard to touch due to irregular menses, and associated gastric disturbances with constipation.

The characteristic feature of PCOS belly is central obesity also related to metabolic syndrome which results in a bloated tummy while the rest of the body remains the same.

The main characteristics of the PCOS belly are as follows-

  1. Localized fat accumulation mainly in the lower abdomen
  2. Harder and firmer belly fat which is hard to touch
  3. PCOS belly fat is resistant to weight loss even with regular diet and exercises due to
    major shifts in hormonal levels.

Stay tuned in the next part of the article to discover how to reduce PCOS belly.

Do you know as per research Ladies with PCOS tend to reach menopause about two years later than women without PCOS. after menopause there is a very high chance of gaining weight, but by following some diet tips and tricks you can win over that stubborn fat easily. If you are struggling with the same, then please do check our blog on Menopause Diet 5 Day Plan To Lose Weight

Lifestyle modifications to reduce PCOS belly

It is important to follow specialized lifestyle changes with a holistic dietary plan based on your bodily needs. Here are some of the best lifestyle tips to reduce PCOS belly –

  1. Focus on whole foods
  2. Choose low GI foods
  3. Start with anti-inflammatory foods
  4. Opt for healthy fats
  5. Choose a high-fiber diet for improved gut health
  6. Quit alcohol and smoking
  7. Opt for a protein-rich diet
  8. Control your portions
  9. Practice mindful eating
  10. Keep yourself hydrated
  11. Manage stress
  12. Ensure 8 hours of sound sleep
  13. Limit intake of refined carbs
  14. Reduce caffeine intake
  15. Exercise regularly

PCOS management can be effectively achieved with the above-mentioned lifestyle changes in the right way.

Exercises for PCOS Belly

Exercises for PCOS belly can work wonders for overall health and restoring hormonal balance. Here are the best exercises for PCOS belly. Let us get started.

  1. Weight training exercises
  2. Cardio workout
  3. Stretching exercises
  4. Zumba dance
  5. Yoga and meditation
  6. Aerobics class
  7. Boxing and spinning
  8. Pilates
  9. Core strengthening exercises
  10. Resistance band workouts

Benefits of regular exercise for PCOS belly

Apart from reducing PCOS belly, regular exercises are considered as great options for the overall well-being of the body. Here are some of the best benefits of PCOS belly

  1. Increased energy level
  2. Good fitness levels
  3. Reduced insulin levels
  4. Boost your overall confidence
  5. Improves menstrual regularities
  6. Help maintain healthy body weight
  7. Helps control the hormonal imbalances
  8. Helps release “endorphins” to release feel-good hormones
  9. ‘Helps stimulate metabolism

Holistic approach for PCOS to reduce belly fat

Reducing PCOS belly requires a comprehensive strategy by addressing the root cause of the problem. It is important to address the issues of hormonal imbalances and insulin resistance which is the main cause behind PCOS belly. The entire idea is to focus on calorie restriction and exercise. The holistic approach to reducing belly fat involves the following-

  1. Dietary changes
  2. Physical activity
  3. Stress management
  4. Hormonal imbalance
  5. Sleep optimization

By targeting all these aspects of PCOS belly, we can help reduce belly fat to improve overall health and well-being.


How to lose PCOS belly fat?

PCOS belly fat can be reduced in the right way by following a healthy diet and exercising regularly. It is important to take care of PCOS belly fat in the right manner by controlling the hormonal levels which goes for a toss in PCOS issues. Focusing on the belly fat is crucial rather than focusing on the bone or muscle mass.

How to reduce PCOS belly?

Reducing PCOS belly fat can be a tedious task. The best way to reduce PCOS belly is to give up on junk and packaged food by embracing healthy living with fruits and vegetables. Along with this, it is important to engage in physical activity such as yoga, exercises, Zumba, or regular walks.

What does a PCOS belly look like?

PCOS’s belly shape is a very peculiar apple shape with a pad of fat around the middle of the waist. This is mainly due to deposition of the fat in the mid-section of the body.

Dr. Rati Parwani
Dr. Rati Parwani
Dr. Rati Parwani is a Professional Practising Medical Doctor with expertise in treating lifestyle-related chronic diseases. With over ten years of clinical experience, she currently provides medical and holistic care for all age groups with professional case consultation and therapeutic medicine.


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