PCOS Belly: What Is It and How to Get Reduce It

As we get older, our bodies go through natural changes when you might notice that your favorite jeans don’t quite fit like they used to or that your metabolism isn’t what it once was. That’s completely normal! But for some women, hormonal imbalances play a much bigger role in weight gain, especially when it comes to weight around our waists. 

Up to 20% of women of childbearing age have polycystic ovary syndrome (PCOS), a complex hormonal disorder that can affect everything from your menstrual cycle to your metabolism. Some of the most common symptoms of PCOS include irregular periods, acne, fatigue, mood swings, hair loss, and what’s often referred to as PCOS belly. 

And, here’s the frustrating part: losing weight with PCOS isn’t as simple as eating less and getting a little more exercise. You might feel like you’re doing everything right (counting calories, hitting the gym, prepping for a marathon) but your body still isn’t cooperating. That’s because PCOS weight gain isn’t just about calories consumed and calories burned; it’s about hormone balance. 

If you’re ready to ditch the PCOS belly, support your metabolism, and start feeling better in your body again, you’re in the right place. I’m diving into what PCOS belly actually is and sharing natural, science-backed ways to reduce it, while also getting your hormones regulated and relieving other symptoms too. Let’s get into it!

What is PCOS Belly?

PCOS belly is that stubborn, frustrating abdominal weight gain that seems impossible to lose no matter how little you eat or how many ab exercises you do. Did you know that women with polycystic ovary syndrome are more likely to store visceral fat around the midsection than women without?

While weight gain with PCOS can happen anywhere on the body, many women notice a higher concentration of fat around the belly. And it’s often the toughest area to slim down. Even if you reach your goal body weight or target BMI, that persistent lower belly pouch can stick around. It’s why so many women with PCOS turn to Ozempic and other weight loss drugs despite the short-term results and intense side effects. 

But here’s the good news: It is possible to ditch PCOS belly fat! By addressing the root causes like hormone imbalances, insulin resistance and chronic inflammation, you can reduce PCOS belly naturally and start feeling more confident in your body again. 

What Does a PCOS Belly Look Like?

PCOS belly doesn’t look the same for everyone, but there are some common signs that set it apart. Many people with PCOS carry extra fat around their midsection that looks disproportionate to the rest of their body. It can appear round, bloated, and prominent, sometimes giving an “apple-shaped” figure.

One thing that makes PCOS belly different from regular bloating is that it doesn’t go away after using the bathroom, sipping herbal tea, or getting some rest. While bloating can fluctuate throughout the day, PCOS belly is more persistent due to insulin resistance, inflammation, and hormonal dysregulation. Some women even describe it as feeling firm or hard to the touch. The key to reducing it? Addressing the root causes with the right lifestyle changes, diet, and supplements. 

What Causes PCOS Belly?

Hormone dysregulation is at the root of PCOS belly—some hormones are running the show at elevated levels, while others are lower than they should be. One of the biggest culprits? High androgen levels (AKA male hormones like testosterone and DHT). These androgens trigger “male-pattern” fat storage around the midsection, making it harder for women with PCOS to lose weight, no matter how much they diet or exercise.

But that’s not all. Your adrenal glands, which sit right above your kidneys, also play a big role in PCOS belly. These glands produce cortisol, your body’s main stress hormone. Women with PCOS often have dysregulated adrenal function, leading to chronically high cortisol levels—which tells your body to store fat around your waistline as a survival mechanism.

Elevated androgens and cortisol also contribute to insulin resistance, one of the biggest players in PCOS weight gain. When your body is insulin resistant, it struggles to convert glucose (sugar) into energy, causing high insulin levels. Instead of using it for fuel, your body stores it as fat, especially around the abdomen.

That’s why so many women with PCOS find it nearly impossible to shed stubborn belly fat—their hormones are working against them! Oh, and the more you stress about weight loss, the higher your cortisol rises, leading to more insulin resistance . . . which contributes to even more weight gain. It’s an exhausting cycle!

How to Reduce your PCOS Belly

Improve insulin sensitivity.

Insulin resistance and weight gain? They go hand-in-hand with PCOS. In fact, up to 80% of women with PCOS struggle with insulin resistance, which means their blood sugar levels are constantly fluctuating. Not only does this make it harder to lose weight, but it also increases the risk of developing type 2 diabetes later on.

Here’s the good news: insulin resistance is totally reversible! When you target the root causes of your insulin resistance, you can support your body, balance blood sugar, and finally break through that stubborn weight loss plateau. It starts with a PCOS-friendly diet (which I’ll break down next), regular physical activity that doesn’t spike your horomones, prioritizing lean protein, and cutting back on sugar and processed carbs. 

And for that extra boost? Adding powerhouse supplements like Ovasitol and omega-3 can do wonders for improving insulin sensitivity to shed that PCOS belly for good!

Eat a gluten- and dairy-free anti-inflammatory diet.

If you’re looking to balance your hormones, improve insulin resistance, and finally lose that stubborn PCOS belly, try a whole-food gluten- and dairy-free anti-inflammatory diet for 30 days to see if it (and your other PCOS symptoms) improves.

This isn’t about being super restrictive, it’s about fueling your body with the proper nutrients to support blood sugar balance, reduce intense cravings, and improve your metabolism. What it looks like is swapping ingredients of meals that you love with gluten and dairy free alternatives. Spoiler alert, a lot of non-processed foods are naturally already gluten and dairy-free, so you may only have to swap 1 or 2 ingredients. When you break the cycle of insulin resistance with intentional, hormone-friendly meals, you’re setting yourself up for long-term success in managing PCOS symptoms and feeling your best.

Not sure where to start? Check out The Cysterhood app for hundreds of PCOS-friendly recipes made with whole, nourishing ingredients that not only satisfy your cravings but also work with your body, not against it. 

Get 8 hours of sleep.

You’ve probably heard how important a good night’s sleep is for your health, but did you know it’s also a game-changer for weight loss? Quality sleep helps regulate insulin sensitivity, balance hormones, and manage stress levels three major causes of PCOS belly.

Getting a full 8 hours of restful sleep is easier said than done, especially when PCOS makes you more prone to sleep issues. That’s why I always recommend creating a calming nighttime routine; one that doesn’t involve scrolling through your phone before bed! Prioritizing consistent sleep habits can make a huge difference in managing your symptoms and keeping your metabolism running smoothly.

Need more tips? Check out my blog post on how to sleep better with PCOS for even more ways to improve your rest and wake up feeling refreshed! 

Practice low-impact, slow-weighted exercises.

Exercise isn’t just about burning calories it’s also a powerful way to balance hormones and manage PCOS symptoms, like getting rid of PCOS belly. But here’s the catch: not all workouts are PCOS-friendly! High-intensity training can spike cortisol levels (remember the adrenal glands we mentioned earlier), which can actually make insulin resistance worse and make it harder to lose weight. 

That’s why I always recommend low-impact, slow-weighted workouts that don’t spike your cortisol too high but still super effective. Some of my favorites? Walking 10,000 steps a day, doing 12-3-30 on the treadmill, yoga, pilates, and strength training. These workouts help regulate insulin, support metabolism, and reduce inflammation, all while keeping stress levels in check.

If you’re ready to start a PCOS-friendly workout routine, check out The Cysterhood app for guided workouts designed specifically for women with PCOS! We have videos and voiceovers that you can take anywhere you workout.

Reduce stress levels.

Having PCOS means we are more prone to have chronically high cortisol levels. This means your body can feel stressed out even when you’re just sitting at your desk answering emails. And when cortisol is constantly elevated, it makes it much harder to lose weight and drop that stubborn PCOS belly. 

Why? Because your body is in constant fight-or-flight. Since your body thinks it’s in danger . . . it packs on the pounds to prepare for what’s ahead (even if it’s just a meet-up with your in-laws or a work project coming due.) It’s a big contributor to PCOS belly!

The first step? Finding ways to de-stress and bring those cortisol levels down! I always recommend meditation, deep breathing exercises, reading, getting outside for a walk, sipping on my favorite Testosterone Relief Tea, or engaging in a hobby that genuinely relaxes you. And, if you need an extra boost, you can add some cortisol-lowering supplements like magnesium and Ovasitol to your routine.

Once you start lowering cortisol, you will feel a difference in your body. It’ll feel like it’s finally be in a better place to balance hormones and start losing weight in a way that actually feels sustainable. 

Measure waist-to-hip ratio.

Stepping on the scale every morning may not be the best way to measure your progress. There are so many factors that can throw that number off, and let’s be real it’s not worth letting it ruin your entire day. Instead, focus on more reliable ways to measure progress, like hip-to-waist ratio.

Tracking your waist-to-hip ratio (WHR) gives you a better understanding of how much belly fat you’re losing, which means you’re actively improving insulin resistance and reducing inflammation. And that has a way bigger impact on your PCOS and metabolic health than just a number on the scale. 

Here’s how to do it: 

• Breathe out and grab a measuring tape.
• Measure around the smallest part of your waist (just above your belly button). Write this number down.
• Measure around the widest part of your hips (around your buttocks). Write this number down.
• Calculate your ratio: Divide your waist measurement by your hip measurement.
• For example, if your waist is 32 inches and your hips are 40 inches, your waist-to-hip ratio would be: 32 ÷ 40 = 0.8

Now, let’s make tracking even easier. Download The Cysterhood app and input your data in our WHR Ratio Tracker! It’s the best way to track progress while following a PCOS-friendly lifestyle with gluten- and dairy-free recipes and doing your slow weighted workouts!

Take the right supplements. 

When your body is stuck in fight-or-flight mode (thanks, PCOS) it can feel impossible to lose weight, regulate hormones, or just feel good again. That’s where supplements can give you that extra boost of support to start reversing symptoms and balancing hormones. 

Before starting any new supplements, chat with your doctor to make sure they’re right for you. But if you’re looking for a place to start, here are some of my go-to PCOS supplements and what they can do for you: 

• Zinc, Omega-3, and Ovasitol – Lowers male hormones
• Ovasitol, Omega-3, Vitamin C, Probiotics, Magnesium, and CoQ10 – Reduces insulin resistance
• Vitamin D3 – Balances hormones and supports metabolism

If you want a super easy way to get all of these essential nutrients, check out Ovafit’s NSF-certified supplements! My Metabolism Plus Bundle includes Omega-3, CoQ10, Curcumin and a powerful multivitamin that covers the gaps from the nutrient deficiencies that come with having PCOS. And, my absolute favorite, Ovasitol, helps improve insulin sensitivity, balance androgens, and regulate cycles all in one easy scoop. Plus, these are all third party tested, so you can have confidence you are getting the highest quality ingredients with the exact amounts the label says.

These supplements were specifically designed for women with PCOS to help you finally find relief from frustrating symptoms and ditch that stubborn PCOS belly. Let’s get your body back in balance! 

Naturally reverse PCOS symptoms and start seeing sustainable weight loss results today! 

The first step in losing weight with PCOS is understanding why your body is holding on to that stubborn fat in the first place. The answer almost always comes down to hormonal imbalances and insulin resistance. But the good news? You can fix this naturally! 

One of the best ways to support your body and reverse PCOS symptoms is through science-backed supplements and herbal teas that actually work which is exactly why I created Ovafit’s NSF-certified supplement line! 

• Ovasitol – My absolute favorite 40:1 ratio inositol powder to improve insulin sensitivity, balance hormones, and support all PCOS symptoms.
• MetaMulti Vitamin – A daily multivitamin packed with essential nutrients that fill the common nutrient gaps in PCOS and support metabolism.
• Testosterone Relief Tea – A powerful herbal blend designed to lower testosterone levels and combat symptoms like acne, hair loss, and stubborn PCOS belly.

Ready to kickstart your PCOS weight loss journey? Download The Cysterhood app to get access to PCOS-friendly workouts, meal plans, and expert guidance, so you can finally ditch your PCOS belly for good!