Women who have PCOS (Polycystic Ovary Syndrome) frequently accumulate extra fat around their abdomen, which results in an apple-shaped figure and a larger waist-to-hip ratio, which is known as PCOS Belly.

Although it doesn't happen to everyone with PCOS, being overweight increases your risk of developing a PCOS belly. This guide will outline the symptoms, causes, and how to manage a PCOS belly.

It should come as no surprise that PCOS can affect the way our stomachs feel and seem, as it affects the ovaries and reproductive systems. The NHS reports that 1 in 10 women suffers from polycystic ovarian syndrome, or PCOS.

What is PCOS?

A hormonal condition known as polycystic ovarian syndrome (PCOS) affects women who are of reproductive age. It is characterized by several symptoms, including irregular periods, increased levels of androgens (male hormones), and the development of cysts on the ovaries.

The most common PCOS symptoms are

• Irregular periods

• Unwanted Hair Growth (Hirsutism)

• Acne or Oily Skin

• Hair Loss

• Weight Gain

• Insulin Resistance

• Mood Swings

• Reduced Fertility

• Obesity

A Human Reproductive Update journal study found that 'PCOS belly' affects 20–86% of women with PCOS. Approximately 20% of people with PCOS develop a PCOS belly. PCOS is the most prevalent endocrine condition that affects people with ovaries.

What Does PCOS Belly Look Like?

An apple-shaped appearance and a significant buildup of fat around the midsection of the waist are common characteristics of a PCOS belly. Depending on your genes and other conditions, your PCOS belly may look small, round, and bloated.

This happens due to accumulated excess visceral fat in the lower belly, which frequently feels hard to the touch. An apple-shaped figure is often the result of a high waist-to-hip ratio (higher than 0.87) caused by a PCOS belly.

Studies indicate that people with PCOS have a more excellent distribution of body fat around their belly than in other areas. In addition to increasing the risk of insulin resistance, type 2 diabetes, and heart disease, a PCOS belly can result in mental stress and physical discomfort.

How can you tell if you have a PCOS Belly?

The following are the signs that indicate you have PCOS belly:

• High Waist-to-Hip Ratio: If you have PCOS, your waist-to-hip ratio may be greater than 0.87, and your waist may measure 35 inches (89cm), giving you an apple-shaped belly.

• Abdominal Weight Gain: Even if the rest of your body remains the same size, your belly may appear larger or more bloated if you have PCOS.

• Firm to the Touch: Your PCOS belly may feel hard due to excess fat in the lower stomach region.

• No Changes Seen in the Stomach: For some people, the size or shape of their stomachs may not change.

What Causes PCOS Belly?

According to research, insulin resistance or hormonal imbalances may cause PCOS belly. Increased insulin levels due to insulin resistance cause the ovaries to create more androgens, such as testosterone.

Because of these hormones, fat accumulates, particularly around the abdomen. This weight gain can increase insulin resistance.

Bloating, weight gain, or both may contribute to PCOS Belly Fat. One study found that women with PCOS had increased visceral fat even with normal BMI. Visceral fat bulges the abdominal wall and is harder to lose than subcutaneous fat, giving a beer-belly appearance.

Difference between PCOS Belly and Normal Belly

Features	PCOS Belly	Normal Belly
Fat Distribution	Fat is typically concentrated in the lower abdomen	Fat is evenly distributed
Hardness	Feels harder due to visceral fat	Softer fat
Weight Loss	Difficult even with diet and exercise	Easier with diet and exercise
Causes	Hormonal imbalance and insulin resistance	Calorie excess and inactivity

Risks Linked to PCOS Belly and Weight Gain

• High Blood Pressure

• Endometrial Cancer

• Infertility and Irregular Periods

• High Triglycerides and Cholesterol

• Sleep Apnea

• Insulin Resistance

• Inflammation

How to get rid of PCOS Belly?

Consult with Doctors

Speaking with your doctor before beginning a weight loss program is essential.

Eat Nutritious Food for Weight Loss

Reducing 6–7% of body weight can significantly reduce belly fat.

• Non-starchy vegetables

• Whole fruits

• High-fiber whole grains

• Lean proteins

• Healthy fats

• Fish

Follow Anti-Inflammatory Diet

Include berries, seeds, nuts, leafy vegetables, salmon, olive oil, avocado, green tea, mushrooms, and dark chocolate.

Follow a Low Glycemic Index (GI) Diet

Foods to include: whole grains, vegetables, legumes, nuts, seeds, fish, chicken

Foods to avoid: white rice, white bread, sweets, breakfast cereals, dried fruits, fries, sugary drinks

Try the DASH Diet

DASH diet improves insulin resistance and reduces belly fat.

• Reduce sugar

• Eat healthy fats

• Cut dairy

• Avoid processed food

• Stay hydrated

Avoid Alcohol Consumption

Reduce alcohol and caffeine intake.

Reduce Stress and Get Sufficient Sleep

Aim for 6–8 hours of sleep and practice yoga, meditation, or walking.

Exercise Regularly

Aim for 150 minutes of moderate activity weekly.

Bottom Line

PCOS women often struggle with belly fat, but proper diet and lifestyle changes can help manage weight effectively. Contact us, the best gynecologist in Bangalore, to personalize your PCOS treatment plan.