INTRODUCTION
PCOS, which stands for Polycystic Ovarian Syndrome has now become alarmingly common among young women of today’s age. It is related to hormonal imbalance which leads to many apparent and manifest changes or abnormalities in the body, such as the formation of multiple cysts within the ovarian region and weight gain, which we will be discussing in detail in terms of a pcos belly.
DEFINITION OF PCOS BELLY
PCOS belly shape is different from other types of weight gain. The cause of having a PCOS belly shape is mostly because of the weight gain triggered mostly by the male hormones. It is typically in the abdomen you will gain more fat in that area compared to the rest of your body. ‘ What does PCOS belly look like ‘ is the most asked question. Someone who has belly fat pcos will have an apple-shaped body instead of having a pear-shaped body.
There are many symptoms that an individual goes through while having a PCOS stomach. These could be having an oily skin or acne, missing periods or having very light periods, and excessive hair growth on your chest or stomach, or on the back of your body. As these are the symptoms one can feel even if they do not have PCOS one should resort to more reliable methods such as ultrasounds or blood tests that can give you some clear results instead of vague assumptions.
CAUSES OF HOW WE GET PCOS STOMACH?
The main cause of having PCOS is still unknown but an early diagnosis can help you from further and complicated problems. PCOS mainly happens when you have a problem with your hormones that usually happens during your reproductive years. If you are going through PCOS then you will be facing some sort of delay in your period or having too many periods. The reason behind this could be having too much androgen in your body.
Diets for the PCOS belly
People with PCOS stomach often tend to have more than average insulin levels. Insulin is a hormone that is usually produced in the pancreas. It helps the human body to convert its body cells sugar (glucose) into energy.
If your body is unable to produce enough insulin, then your blood sugar levels can increase. This will also happen if you have insulin resistance in your body, meaning your body is unable to use the insulin you do produce effectively.
- Low Glycemic Index Diet in which the body digests foods with a low GI more slowly, meaning they do not induce insulin levels to increase as much or as fast as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
- Doctors often suggest the Dietary Approaches Stop Hypertension (DASH) diet to decrease the chance or consequence of heart disease. It may also help control PCOS symptoms. Diet is rich in fish, poultry, fruits, vegetables, and low-fat dairy produce. The diet discourages foods that are high in sugar and saturated fat.
- Anti-inflammatory nutrition, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may lower inflammation-related symptoms which are mainly a nuisance.
NUTRITION LIST FOR LOOSING PCOS STOMACH
Even if you eat two different types of foods that have the exact portion of carbohydrates, they may have opposite effect on your insulin level. Effect has a lot to do with the type of carbohydrate you are consuming in your food. Carbohydrate foods with fiber such as fruits, and vegetables are usually the most suitable to eat if you’re attempting to maintain your insulin level down. Carbohydrate foods that are refined (such as soda, juice, and white rice) can generate insulin levels to rise. Foods and drinks like this are furthermore, not filling, which will make you feel starving shortly after consuming them. Try to choose high–fiber, low–sugar carbohydrate foods for your meals.
A HEALTHFUL NUTRITION LIST FOR BELLY FAT PCOS INCLUDES
- Spices, such as Turmeric and Cinnamon.
- Whole Grains such as Whole Wheat Pasta, Brown Rice, Oats, Quinoa.
- Fresh Fruits without added sugar.
- Healthful Fats such as Olive Oil.
- Nuts, including Walnuts, Pistachios, Pine Nuts and Almonds.
- Non–Starchy Fresh Vegetables or Frozen/Canned Vegetables such as Broccoli, Carrots
- , Cauliflower, Peppers, and Spinach.
- Dark Chocolate in moderation.
- Dark Red Fruits, such as Red Grapes, Blueberries, Blackberries, and Cherries.
- High Fiber Cereals.
- Water Flavored with fruit if desired or Unsweetened Iced Tea.
GYM WORKOUT FOR BELLY FAT PCOS
It is really necessary, if not crucial, that girls and young women with PCOS perform some form of physical exercise in their daily lives. Exercise is an important element for weight loss and helps in improving our moods and most important managing our body structures. Routine exercise can assist lowering insulin levels and maintain blood sugar levels low.
Hitting the gym in fact, the most efficacious exercise, is a pleasing one. Taking up a sport or an activity that is pleasing to you will boost a person to engage in it always and get the most outputs. If you are not the person who enjoys doing exercise develop this routine slowly and you would be able to enjoy that after certain period.
HOW TO REDUCE YOUR PCOS BELLY SHAPE
CARDIO
Mild exercise like walking, cycling, jogging, or swimming are all amazing sports that will help with PCOS. This sort of exercise boosts your body sensitiveness to insulin, which reduces your chance of cardiovascular disease and type 2 diabetes.
STRENGTH TRAINING
Bodyweight workouts like squats, push-ups, or triceps dips enhances the process of insulin in your body, but can also increase your metabolism by creating more muscle mass.
CORE STRENGTH
Being more than ideal weight can cause some serious lower back pain and make your posture poor, so performing core training in your exercise is essential as well as helpful to maintain posture.
WHEN TO SEE A DOCTOR FOR BELLY FAT PCOS
Common symptoms could be acne, weight gain, oily skin, irregular periods, and difficulty in conceiving, and discomfort in private area. Many people who undergo these signs may not consider them serious enough to consult with a doctor. Many people do not consult medical help until and unless they have serious trouble in conceiving. Anyone encountering these symptoms should consult their symptoms with a doctor the sooner the better so that they can begin a treatment plan the sooner they can feel better.
Although there is currently no treatment for PCOS, a person can decrease their symptoms and improve their way of life by maintaining a healthy diet and evolving more physically busy. Achieving and maintaining a healthy weight and consuming a healthy diet along with that can help a person manage PCOS.
