Reducing belly fat is a tough task, but it’s more challenging for women with polycystic ovarian syndrome (PCOS). The hormonal imbalance caused due to PCOS makes it difficult for the food to get metabolized, affecting the ability to lose weight.
This condition generally affects 1 in 10 women of childbearing age. Before we dive into the best ways to lose belly fat, let’s try to understand the link between the two.
A majority of women with PCOS have insulin resistance or high insulin. Insulin resistance is a condition in which cells in your muscles, fat, and liver don’t respond well to insulin and can’t use the glucose easily from your blood to make energy.
To make up for it, your pancreas makes more insulin. This further interferes with weight regulation and causes fat storage.
In some women, it is because of the imbalance in hunger hormones caused due to PCOS. This causes the blood sugar levels to spike & crash throughout the day.
But, that doesn’t mean that you have to quit your hopes of having a flat stomach, you can still lose your belly fat when you have PCOS. All you need to do is maintain a healthy lifestyle routine & proper dietary pattern.
Follow these easy & effective tips to reduce PCOS belly fat
Mindful eating promotes an increased awareness of bodily cues, such as craving, hunger, fullness. This may help you address your problematic eating behaviours such as binge eating, overeating & emotional eating.
Few basic examples of mindful eating include: Chewing food slowly, staying away from distractions such as TV, mobile phones, computer, and taking breaks while eating. Make notes on how your body reacts when it’s hungry or full (this will help you to recognise cues more easily and follow what your body requires).
Maintaining a daily exercise routine will help you to stabilize blood sugar & reduce your risk of heart disease and diabetes (2 conditions women with PCOS are at high risk for).
Studies prove that more than half of women with PCOS will have prediabetes or diabetes before they turn 40.Make sure to incorporate cardio & strength training in your workout routine, shuffle your workout days between walking, running, weight lifting or practising bodyweight exercises.
Pilate, swimming, yoga are also the few best forms of exercises for women with PCOS. Exercise for at least 30-40 minutes every day. This will improve the blood flow in your body & increase your heart rate.
Following these eating habits will help you achieve your weight-loss goals effectively. Here are a few handpicked tips by our experts:
Stress is one of the major causes of weight gain. Stress raises cortisol levels (a hormone produced by the adrenal gland). High cortisol levels cause insulin resistance & weight gain.
Chronic stress further increases your risk of developing belly fat. In turn, belly fat increases inflammation that further triggers your body to generate more cortisol, thereby creating a vicious cycle.
Focus on stress reduction practices such as yoga, meditation, listening to soothing music to lower cortisol levels. It will help you to reduce your belly fat and develop a positive mind frame to make healthier decisions.
Studies show that inadequate sleep increases inflammation which makes your PCOS worse and promotes weight gain. It also increases your risk of developing type 2 diabetes & cardiovascular disorders.Here are a few sleep hygiene practices that will help you to avoid belly fat weight gain:
Having PCOS makes it difficult & takes a while for your belly to turn flat from fat, but trust us, it’s just a game of hormones and not an uphill climb!
Fittertake: PCOS is one of the conditions that makes it difficult to lose weight and achieve your health goals. Simple strategies that work for most people are not enough when it comes to those diagnosed with PCOS. To help women with PCOS lose weight, for the first time in India. We have the Reset23 program. A unique, safe, scientific, and sustainable program designed by doctors. With a comprehensive approach that includes diet, fitness, sleep & stress management. We can help you achieve your health goals and learn how to maintain it. Start your journey today! By enrolling into our Reset23 program or call us on 022 4897 1077 (ext 1)
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