It is very difficult for women to reduce belly fat, especially with the ones who have PCOS. The hormonal imbalance that is caused due to PCOS creates obstacles in getting the food metabolized, leading to difficulty in losing weight. So, in this article, we will be discussing everything about PCOS belly and the ways one can reduce it. Keep reading the article till the end!
PCOS Belly and PCOS:
Folks, before we dive deep into revealing the ways by which one can reduce belly fat, it is important to know about the connection between PCOS and PCOS belly fat. PCOS is a condition that is seen in the majority of women. In this condition, there is either insulin resistance or high insulin. Insulin resistance refers to the condition in which the cells in your muscles, fat, and liver do not respond well to insulin. Also, glucose can’t be utilized by the blood easily for energy. Hence, to make up for it, the pancreas makes more insulin, and this interferes with weight regulation as well as fat storage.
In some women, it is also seen that the hunger hormones due to PCOS spike, and it crashes throughout the day. But do not lose hope of having a flat stomach; all you need to do is maintain a healthy dietary routine and a healthy lifestyle.
Now that you all have a good understanding of PCOS belly and PCOS. Head to the next section of the article as we reveal some of the effective ways to reduce PCOS belly.
Ways to Reduce PCOS Belly:
In this section of the article, we will be listing down some of the ways by which one can reduce PCOS belly. So, read this section of the article carefully to know more:
Regular Exercise:
One of the key ways to reduce PCOS belly is to exercise regularly. Maintaining a daily exercise routine will help you have stabilized blood sugar. It will also reduce the risk of diabetes as well as heart disease. As per studies, women with PCOS are either prediabetic or will have diabetes before they turn 40. Hence, to have a daily exercise regime, make sure to include variety of exercises such as pilates, walking, cardio exercises, weight lifting, and running. Swimming and yoga are also the best ways to reduce PCOS belly. Make sure to exercise at least 30 minutes every day. When you exercise every day, you improve the blood flow in your body.
Eat Mindfully:
Also another key way to reduce PCOS belly is to eat mindfully. When you eat mindfully, it increases mindful awareness about body cues such as fullness, hunger and craving. Another benefit of mindful eating is that you will be able to notice more of your eating behaviors, such as overeating, indulge- eating, and emotional eating. You can consider some of the examples of mindful eating, such as staying away from distractions such as TV, mobile phones, and computers, chewing your food slowly, and taking a break while you are eating, among others.
Managing Stress:
This is another very important factor that leads to PCOS belly. Managing stress is very important if you are dealing with PCOS. Stress is one of the major causes of weight gain. When you take stress, it leads to a rise in cortisol levels, and when the cortisol levels are high, it leads to insulin resistance as well as high weight gain. Also, chronic stress can lead to an increase in fats, and this fat increases inflammation, which leads to the production of more cortisol. This cycle is extremely vicious. You can focus on managing stress by practicing yoga, meditation, and listening to soothing music. This will help your cortisol levels to come under control. It will significantly help you to reduce PCOS belly that will boost your positive mindset and help you to make informed decisions. Eating healthy:
Eating healthy is another key thing to reduce PCOS belly. When you eat healthy, you are feeding the body with less artificial foods. You can practice healthy eating by limiting carbohydrates, reducing caffeine consumption, eating a lot of protein and fiber, and avoiding eating processed foods. These are some of the mindful eating habits that you can adopt to see a significant loss in your PCOS belly.
Follow Sleep Hygiene:
This is one of the most important ways to reduce belly fat, especially for people with PCOS belly. Studies have proved that inadequate sleep leads to inflammation that makes PCOS worse. Hence significantly promoting weight gain. It also increases type 2 diabetes, and there is a high risk of developing it as well. Not only will it have a significant contribution to increasing type 2 diabetes, but it will also increase cardiovascular disease. So, it is very important to follow good sleep hygiene.
If you are someone who does not have a proper sleep routine, then make sure to follow the habit of not using any gadget before one hour of sleep. When you use gadgets before sleep, the blue light emission screen suppresses the secretion of melatonin and also interrupts your sleep cycle. Hence, it is always better to refrain from using any gadgets one hour before you go to sleep
Another way to practice good sleep hygiene is to get a rest of at least 7 to 8 hours of sleep. When you get adequate sleep, it significantly reduces the chance of developing a PCOS belly. As per research, every hour of additional sleep per night is highly associated with a decrease in the body mass index or BMI of 3.5 kg per square meter.
Reducing Inflammation:
Folks, another way by which you can significantly reduce PCOS belly is by reducing the inflammation that takes place in your body when you consume highly processed foods. Also, avoid eating sugar to promote inflammation in your body. If you are not sure as to which diet to follow, you can try out the Mediterranean diet, which is full of fruits, vegetables, whole grains, and olive oil. It also includes omega-rich foods such as fatty fish which is good when it comes to reducing inflammation.
Considering Supplements:
When you have PCOS and want to reduce the PCOS belly, then you can consider certain supplements to reduce weight. Myo-inositol is a supplement that can help in weight loss, and also you can try out Inositol which is a type of sugar that can help with insulin sensitivity. Always consult your doctor before you take on any supplement that suggests reducing PCOS belly to be safe from any kind of side effects
Drinking Lots of Water:
Also, another great way to reduce PCOS belly is to stay hydrated. Consider consuming apple cider vinegar and lemon water as they have properties that help in reducing weight. Drink lots of water during the day, and make sure to consume 500 ml of water before and after exercising. Also, do not forget to hydrate yourself while you exercise. Staying hydrated is one of the key ways to reduce PCOS belly
Avoiding Alcohol:
Make sure to avoid consuming alcohol. Some alcohols, such as beer, wine, and cocktails, are high in sugar, and they can cause instant spikes in blood sugar levels. Other alcoholic drinks such as Vodka, gin, and whiskey are highly distilled. Though they do not contain sugar, they are used to combine with juice or a kind of mixer that ultimately combines with sugar. So, it is best to avoid consuming alcohol to reduce PCOS belly. Alcohol can also lead to several other health concerns, such as causing sleep disturbances, impairing your mood, and affecting heart health, among others
Conclusion:
Folks, these are some of the effective ways that you can adopt to reduce PCOS belly. Usually, these are the lifestyle changes that one needs to accommodate in their routine to reduce weight. However, it is important to note that losing weight in PCOS will not happen overnight, and it will take time as it is entirely a game of hormones. So, staying patient and adopting these ways will help. That’s all, folks. I hope the article will help you to get all the information you need.
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