Belly fat can be hard to move.
It’s something that’s usually associated with our weight and how much we’ve eaten, but experts say that’s not always the case.
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Weight gain can be due to lack of sleep, polycystic ovary syndrome (PCOS), thyroid problems, lipoedema, limited mobility, and even the medications you take.
If you think you have an underlying health problem, it is always important that you talk to your GP.
But it turns out that it’s not just a few extra pounds that can increase your belly size – many factors can be to blame.
Our guts are where we store stress, hormones, and insulin resistance — all things that can make your stomach look bigger.
Here we explain the different things your belly fat might be trying to tell you – and how to blast it…
1. Mom’s Belly
Our bodies are shiny and during pregnancy and childbirth our bodies go through a lot of stress.
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While it’s not urgent to get back to the same shape as your body, having a baby can make you feel a little uncomfortable.
You might have a mummy belly if your stomach is flabby and can often seem to form two separate pockets of fat on either side of your navel.
A wobbly belly and loose skin are two natural side effects of pregnancy.
But if you still look pregnant months or years after having your baby, you might have a condition called diastasis recti.
This is where the two long muscles that run through your middle – which separate when you’re pregnant – don’t close afterwards.
How to treat it
Nutritionist Rhiannon Lambert says you shouldn’t diet immediately after pregnancy because it’s dangerous.
“It takes nine months to grow a baby – and your belly can’t grow up overnight.
“But immediately after giving birth, it’s a dangerous time to diet because your body needs the energy to breastfeed and deal with the sleepless nights caused by your baby waking up.
“If it’s been a year since you gave birth, a calorie deficit with a balanced diet is the best advice.”
2. Stress
Britons are more stressed than ever, with rising energy costs preventing people from relaxing.
We often forget that stress can have a serious impact on our bodies, especially our intestines.
Stress leads to high levels of cortisol – known as the stress hormone – which contributes to fat storage, especially belly fat which is often the hardest to get rid of.
Stress can also lead to a decrease in fat oxidation, the process that burns fat for energy. This means you don’t necessarily need to eat more food to gain weight.
How to treat it
Take steps to manage your stress, such as taking deep breaths, taking a short walk, or setting aside time in your day to relax.
Herbal supplements such as ashwagandha and rhodiola have been shown to help lower cortisol levels. However, if you are on medication, you should always consult your doctor before taking any supplements.
Nutritionists also suggest snacking on nuts if you notice your belly growing due to stress, as they’re packed with magnesium, which seems to help keep cortisol levels low.
Broccoli is also a great thing to add to your diet as it is high in folic acid, which helps reduce stress.
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3. Bloating
Bloating is a feeling of pressure or swelling in the stomach – and more than 70% of people experience it on a regular basis.
It can be caused by a variety of factors, including irritable bowel syndrome, flatulence, celiac disease, inflammatory bowel disease, and endometriosis.
Ways to beat bloating in a week
Nutritional therapist Natalie Lamb, who works with Bio-Kult, outlined a seven-day plan to help with bloating. Here are the seven steps:
- Start taking a multi-strain probiotic.
- Use apple cider vinegar before each meal to support digestive function.
- Reduce simple sugars and refined carbohydrates.
- Start eating more fiber.
- Drink cups of homemade bone broth or include it in soups and stews.
- Let the legumes soak well overnight. This will make it easier for them to digest if they cause you bloating.
- Relax more. Stress is known to reduce levels of beneficial bacteria in the gut.
The bloated feeling can cause abdominal distention, which is visible swelling or stretching of your belly.
In rare cases, bloating can also be a sign of something more serious, including ovarian cancer. If this persists, it is important to talk to your GP.
How to treat it
Nutritional therapist Natalie Lamb, who works with Bio-Kult, says there are several steps you can take to help fight bloating.
In particular, she recommends using apple cider vinegar before each meal to support digestive function, reduce simple sugars and refined carbs, and eat more fiber.
She also suggests drinking cups of homemade bone broth or including it in soups and stews and letting legumes soak well overnight.
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4. Overconsumption
This may be due to the consumption of both too much alcohol and too much junk food.
After years of too many beers, many people see their belly turn into something more like a keg.
It’s mainly from those brewed liquid calories that you sink into the bar which contain between 180 and 500 calories per pint – depending on your drink.
Too much salt and processed foods can upset the delicate balance of good and bad bacteria in your stomach, leading to weight gain.
Upper belly fat can also be a sign that you’re not eating enough fiber.
Drinking even a little less each day of the week can have health benefits, helping you cut calories and aid in weight loss.
And if you really can’t give up alcohol, consider choosing a lower-calorie drink.
If not, lifestyle changes like exercising more and reducing your calorie intake and fatty foods will help change that stubborn beer belly.
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5. Weight Gain
Although it is not the only reason, weight gain is of course a factor that could be the cause of your expanding belly.
That’s why it’s important to maintain a healthy diet and exercise regularly.
Abdominal fat – also known as visceral fat – is one of the most dangerous for the body and is linked to an increased risk of heart disease and type 2 diabetes.
So it’s not just about how good your jeans look, losing a few pounds in the middle can really help you live longer.
How to treat it
Increasing your activity level is one of the main ways to lose weight.
You don’t need to spend hours in the gym or running to get in shape, but if you aim to spend 15 minutes a day being active, it will slowly make a difference.
In addition to this, reducing the calories you consume is key to reducing belly fat.
Opt for more filling foods that are high in fiber and protein, both of which can help you feel full longer.
In particular, whole grains have the added benefit of preventing fat storage around the stomach, lowering insulin and cortisol (the stress hormone) in your body.
They’re also a great source of slow-release, low-fat energy to keep you going throughout the day.
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