Learn about the relationship between PCOS andabdominal weight gain, and discover some tips for managing your weight.

Key takeaways

• PCOS is a hormonal disorder that affects 5-10% of women of childbearing age.
• Weight gain, especially around the abdomen, is a common symptom of PCOS.
• Losing just 5% of your body weight can improve your menstrual cycle and alleviate some symptoms of PCOS.
• Working with healthcare professionals to develop an individualised diet and exercise plan is essential for managing PCOS.

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that can affect women of reproductive age. It is estimated that 5-10% of women of childbearing age are affected by PCOS.

While the symptoms of PCOS vary from person to person, one of the most common symptoms is weight gain, especially around the abdominal area. In this article, we will explore the relationship between PCOS and weight gain and provide some tips for managing your weight.

What is PCOS?

PCOS is a hormonal disorder that can cause a range of symptoms. These symptoms include irregular periods, facial hair, acne, hair loss, depression, sleep issues and weight gain.

The cause of PCOS is not well understood, but it is believed to be related to the overproduction of androgens, or male hormones, in the ovaries. This can lead to a range of health problems, including insulin resistance, heart disease, type 2 diabetes, and uterine cancer.

How does PCOS cause weight gain?

PCOS can contribute to weight gain and belly fat in several ways. Firstly, PCOS is often associated with insulin resistance. This means the body has a reduced ability to respond to the hormone insulin.

Insulin resistance can lead to high blood sugar levels and an increase in the production of insulin. This can cause the body to store more fat, especially in the abdominal area. This increase in belly fat can further exacerbate insulin resistance, creating a vicious cycle.

PCOS is also associated with an increase in androgens (male hormones). High levels of androgens can lead to the accumulation of visceral fat — fat that surrounds the organs in the abdominal area. This type of fat is associated with an increased risk of health problems such as heart disease and type 2 diabetes.

Along with insulin resistance and hormonal imbalances, PCOS can affect sleep quality and increase stress levels. Both of which can contribute to weight gain. Poor sleep quality has been linked to increased hunger, cravings, and weight gain. Similarly, stress can lead to overeating and an increase in belly fat.

By managing these factors, women with PCOS can manage their symptoms and reduce their risk of associated health problems.

Weight loss for women with PCOS

Losing weight can be challenging for women with PCOS. Therefore it's important to have adequate support if this is something you'd like to work on.

Losing just 5% of your body weight can improve your menstrual cycle and alleviate some of your hormonal imbalance symptoms. Working closely with your healthcare provider to develop an individualised lifestyle plan is essential for regulating your insulin levels and reducing your blood glucose levels.

Exercise

When it comes to exercise, the best exercises for women with PCOS are ones that help to improve insulin sensitivity and reduce the amount of fat stored in the body.

Movement like walking, cycling, swimming and strength training are great options. However, it is important to move in a way that feels good for you. Before starting any new exercise routine, it is essential to consult with a healthcare professional who can tailor a program to your specific needs.

Nutrition

There is no standard diet that fits all women with PCOS. However, incorporating high-fibre foods, lean protein, healthy fats and complex carbohydrates is a great place to start.

These foods help to regulate blood sugar levels and promote weight loss. Additionally, it is important to reduce processed foods, sugary drinks and refined carbohydrates where possible. These foods can cause blood sugar spikes, making it difficult to lose weight.

Sleep

Getting enough sleep is essential for overall health and wellbeing, but it is particularly important for women with PCOS. Poor sleep quality has been linked to insulin resistance, weight gain, and other PCOS symptoms. Aim for 7-8 hours of quality sleep each night and try to establish a regular sleep schedule.

Stress management

Stress can exacerbate PCOS symptoms and lead to weight gain. Managing stress through practices like meditation, deep breathing, and yoga can help regulate hormone levels and improve overall well being. It's important to find stress management techniques that work for you and incorporate them into your daily routine.

Monitoring your blood sugar levels

Continuous glucose monitoring systems (CGMs) are a relatively new technology that can be beneficial for women with PCOS. Particularly for women with insulin resistance.

CGMs involve wearing a small sensor on the skin that continuously measures glucose levels in the interstitial fluid. This technology can help you identify and respond to changes in your blood glucose levels.

By monitoring glucose levels in real-time, women with PCOS can make dietary and lifestyle changes to improve their blood sugar control and reduce the risk of associated health problems.

Managing PCOS and weight gain requires a multifaceted approach that may include diet, exercise, sleep and stress management. It's important to work closely with your doctor to develop an individualised plan that addresses your unique needs and goals.

Remember, everybody is different, and it's important to approach weight management in a way that is body positive and free from shame. By focusing on overall health and wellbeing, women with PCOS can manage their symptoms and reduce the risk of associated health problems.

Vively is a metabolic health platform designed for women with PCOS. It uses CGMs to show you how your lifestyle is affecting your symptoms in real-time. It also includes the option to add on dietitian support. Learn more here.