If you’ve noticed your jeans fit a little more snug lately, you might chalk it up as a normal part of aging. After all, according to the Mayo Clinic, women gain an average of 1.5 pounds per year in their 50s. But for some women, extra abdominal fat may actually be a symptom of polycystic ovary syndrome called “PCOS belly.” We asked an expert to explain why this occurs in people with PCOS and how you can reverse it.
What is polycystic ovary syndrome?
Polycystic ovary syndrome (PCOS) is a hormonal disorder that’s associated with a higher risk of fertility issues, type 2 diabetes, heart disease and endometrial cancer. The World Health Organization estimates that PCOS affects up to 13 percent of women worldwide, but as many as 70 percent of them go undiagnosed.
To get a PCOS diagnosis, women must meet at least two of the following three criteria:
Irregular menstrual cycle. PCOS can cause missed or irregular periods during the reproductive phase of life.
High androgen levels. Women with PCOS typically have higher-than-normal levels of androgens, which are the hormones responsible for “male” characteristics. In women, androgens play a role in menstruation, bone density, muscle development and more.
Polycystic ovaries. Women with PCOS may have small follicles or cysts on their ovaries, which look like a “string of pearls” on an ultrasound. But despite the name, many women with polycystic ovary syndrome don’t actually have these telltale cysts.
Along with the diagnostic criteria above, symptoms of PCOS may include excessive hair on the face and body, along with acne or thinning hair. And many women also notice an excess of abdominal fat known as PCOS belly.
What causes PCOS belly?
“Women with PCOS often experience weight gain around the midsection as a result of hormonal imbalances and insulin resistance,” explains Jessica Ray, DNP, FNP-C, a pelvic pain and endometriosis specialist at Pelvic Rehabilitation Medicine (PRM) in New Jersey. As noted above, PCOS can affect levels of androgens (male sex hormones) and cortisol (the stress hormone).
And according to a study published in the World Journal of Diabetes, up to 80 percent of women with PCOS also have insulin resistance, a condition in which cells don’t respond properly to the hormone insulin. This can trigger the pancreas to ramp up insulin production.
“Elevated insulin levels can contribute to increased fat storage, particularly in the abdominal area,” Ray says. “Additionally, heightened cortisol levels can further encourage fat accumulation in the midsection.”
What does a PCOS belly shape look like?
“PCOS-related weight gain is characterized by the accumulation of fat predominantly in the midsection, around the waist and abdomen,” Ray says. The typical PCOS belly shape may have the appearance of a “muffin top” or “spare tire.”
PCOS belly is associated with an elevated waist-to-hip ratio, also known as an apple shape. To calculate your waist-to-hip ratio, divide your waist circumference in inches by your hip circumference in inches. Any result higher than 0.87 is considered a potential marker for PCOS.
4 ways to help get rid of PCOS belly
Weight gain is common as we age, but the concern with PCOS belly is the type of fat. “Women with PCOS tend to have higher levels of visceral fat,” Ray adds. Visceral fat is stored deeper in the abdomen, surrounding the organs.
According to research published in the Journal of the American College of Cardiology, this type of belly fat is associated with a higher risk of heart disease and certain types of cancer.
But there are a few steps you can take to minimize PCOS belly — and help stave off any associated health risks.
1. Sip water instead of sugary drinks
Research in Frontiers in Immunology found that high sugar intake is linked to inflammation. And inflammation plays a key role in PCOS. “Inflammatory processes associated with PCOS can further exacerbate fat accumulation in the midsection,” Ray says. “It’s important to limit the consumption of inflammatory foods, alcohol and sugary beverages.
Maintaining adequate hydration is also crucial for overall health and effective management of PCOS-related abdominal weight gain.” (Check out some zero-sugar flavored water options for inspiration.)
2. Choose low-glycemic foods
“Adhering to a low-glycemic diet that minimizes processed sugars and emphasizes high fiber intake is essential,” Ray says. Some of the best low-glycemic foods include fruits, vegetables, beans, whole grains, low-fat dairy and nuts. Improving insulin sensitivity can make it easier to lose weight, especially around your midsection.
3. Walk for 10 minutes after eating
A sedentary lifestyle is a risk factor for PCOS belly, Ray says. To maintain good health, the American Heart Association recommends getting 150 minutes per week of moderate-intensity aerobic activity. That may sound daunting, but it can be accomplished with just over 20 minutes of brisk walking each day.
And you don’t have to hit that target all at once. You can stroll for 10 minutes after lunch and dinner, or split it up into five-minute breaks throughout your day. Tip: Strength training is another form of regular exercise that can help you stay active, too.
4. Go to sleep at the same time
Sleep quality is crucial for addressing PCOS-related abdominal weight gain, Ray says. According to a review in the journal Progress in Cardiovascular Diseases, maintaining a consistent sleep schedule — by going to sleep around the same time every night and setting your alarm for the same time each morning — is an easy way to improve sleep quality. This can have far-reaching benefits not just for PCOS belly, but also for your overall health.
Keep scrolling for more PCOS content
The 4 Types of PCOS: What to Know and the Best Ways to Manage Each
PCOS Self-Care: Healthy Habits That Can Alleviate Symptoms
More Than Half of Women Report Feeling Gaslit About PCOS and IBS by MDs
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
