Battle belly bloat: How to get rid of pregnant looking belly when not pregnant

If your belly looks bloating, pregnant, or too big for your frame, you probably want to know how to get rid of belly bulge. This common complaint affects many women, but luckily, there are steps you can take to reduce this symptom. It’s vital to visit your doctor to rule out underlying health causes. Healthy eating, exercise, and reducing stress could help relieve your symptoms.

It’s not fun when you don’t like the way you look. You may feel self-conscious in your clothes, lack confidence, and worry about how others see you. However, it’s essential to remember that you are more than just your body. Try not to entangle your self-worth with how you feel about your physical appearance. 

If you have a belly bulge, you might wonder how to get rid of a pregnant looking belly. Luckily, you can do many things to tackle your belly fat. Healthy eating, avoiding junk foods, increasing the exercise you do each week, getting plenty of rest, and reducing your stress can help you reduce your belly bulge.

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What causes a stomach bulge?

There are many potential causes of stomach bulge, and it’s vital to figure out the cause to tackle it correctly. If you’re a mom, your stomach bulge could be a result of weakened abdominal muscles after pregnancy. Stomach bulge could also be a result of several underlying health conditions, including polycystic ovaries syndrome (PCOS), endometriosis, and irritable bowel syndrome (IBS). 

People use the term "stomach bulge" to describe various things. Abdominal bloating, often referred to as a belly bulge or a pregnant-looking belly, can be a sign of underlying health issues. It can also be related to the food you eat, so it’s worth keeping a food diary to determine the triggers that cause it. 

Symptoms of abdominal bloating include:

• An uncomfortable feeling of tightness in the abdomen
• Stomach appearing larger than normal 

Bloating is most commonly a reaction to the foods we eat. However, it is also associated with hormonal imbalance. For this reason, it’s always worth visiting your doctor to determine the cause of your bloating. 

A belly bulge could also be fat protruding from the abdomen. Weight loss may help tackle belly fat and achieve a slimmer waistline. If you’re a mom, your belly problems could be the result of muscle damage during pregnancy. Diastasis recti is when the abdominal muscles move apart during pregnancy and daily to come back together after birth. If you think it might be this, you’ll need to see a physiotherapist for advice on how to heal your diastasis recti. 

When to see a doctor about stomach bulge 

It’s worth paying a visit to your doctor to find out why you’re suffering from stomach bulge. Your doctor will take a full medical history to figure out if there’s an underlying health issue. If you have an underlying cause, such as PCOS, your doctor will be able to recommend treatment options to reduce this symptom. Even if there isn’t an underlying medical cause, your doctor can offer tailored advice to help you reduce belly fat. 

How to get rid of stomach bulge

Assuming you’ve been to the doctor and know your stomach bulge is belly fat with no underlying health concerns, it’s time to tackle that belly. Losing weight isn’t easy, but it is possible. If you’re wondering how to get rid of belly bulge, here are some tips to help you get started:

Reduce your portion sizes 

Many people overeat without even realizing it. Try portioning your food as you usually would, and then weigh your portions to see whether you’re eating the recommended size. Chances are, you’ll find out you’re unintentionally overeating. To reduce your calorie intake, try cutting back on your portion sizes. 

Avoid junk and processed foods

Convenience is king, but not for your belly. Many of the foods we reach for in a hurry are bad for our bodies. You might be surprised how much of a difference it makes to cut these foods from your diet. Ultra-processed foods, junk foods, unhealthy snacks, and greasy takeouts are all foods to avoid if you want a slim stomach. 

Pay attention to what you eat

Changing your diet isn’t just about avoiding unhealthy foods; it’s also about packing your plate with healthy choices. Increase your intake of fresh fruits and vegetables, whole grains, and lean protein. Choose foods that are good for your body, and make sure you eat plenty of them. 

Increase your fiber intake to boost your digestive system and improve your health. According to a 2023 paper published in the Proceedings of the Nutrition Society, many of us aren’t getting enough fiber. Fresh fruits and vegetables are high in fiber and other essential nutrients. 

Exercise more

Exercise is vital for health. It can reduce stress, improve sleep, improve mood, and help people lose weight. 

A 2023 study published in Diabetes & Metabolic Syndrome concluded that 175 minutes of strength and endurance exercises weekly can help manage obesity. Although 175 minutes may sound like a lot, it’s only 25 minutes per day. Swimming, HIIT, and circuit training are all great exercise options for tackling belly fat. 

Drink more water

Staying hydrated could help you lose weight. According to a 2016 review published in Frontiers in Nutrition, adequate hydration can improve metabolism and aid weight loss. You should drink six to eight glasses of water a day. If that sounds like an impossible feat, you’re probably not drinking nearly enough water now. 

Avoid unhealthy drinks like sodas, which can contribute to bloating and weight gain, and opt for water instead. Add ice and a slice to improve the flavor if you’re not a fan of plain water. 

Take a probiotic 

Awareness is growing of the importance of gut health to our wider health. If you’re struggling with obesity, bloating, or belly fat, taking a probiotic may help improve your digestive health. A 2021 research review published in Nutrients found that taking probiotics and synbiotics for 12 weeks helped weight loss. 

Reduce your stress

Stress can have a huge impact on the body. Many people overeat when stressed, and you may also skip workouts, struggle to sleep, and fail to take care of your body. Reducing stress can help you feel better and ensure you’re better able to care for yourself. While some stress is unavoidable, your reaction to daily stresses is what matters. Cognitive Behavioral Therapy (CBT), talk therapy, and mindfulness can help calm your stress response and improve your health. 

Get enough sleep 

Sleep deprivation is bad for your health. According to a 2022 paper published in Nutrients, it can cause you to eat junk and skip workouts, negatively impacting your metabolic rate and making it more difficult to lose weight. Make sleep a priority to improve your overall health. Dedicate enough time to sleep and avoid screens for at least an hour before bed. If you struggle to sleep, speak to your doctor for advice. 

How to get rid of a round belly 

Every body is different, so what appears as a belly bulge on one person may look like a round belly on another. Whether you describe your belly as round, bloated, bulging, pregnant-looking, or sturdy, the above tips should help you combat the extra weight. Take care of your body by feeding it good food, letting it rest, and exercising; you should soon notice some health benefits. 

Summary

A bulging belly can be a sign of an underlying health condition, so it’s important to get checked out by your doctor. Your doctor will be able to diagnose and treat the condition to reduce symptoms. However, sometimes belly bulge is a symptom of weight gain, and the only way to tackle it is to lose weight. Luckily, that’s something you can do from home. 

Losing weight isn’t always easy, but it is possible. It’ll be hard work, and you’ll need motivation, but the results can be pretty motivating. Changing your diet, reducing your portions, increasing your physical activity, and prioritizing sleep can help you lose weight. If you’re struggling to lose weight, consult your doctor for advice.