Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
Belly fat can be a source of discomfort for many, especially when it forms a “pooch belly”. You may not like how it protrudes over your jeans, or perhaps the way it jiggles when you walk.
Sometimes, despite your best efforts at dieting and exercise, that stubborn pooch refuses to budge.
And you’re on the verge of giving up on ever having a flat, toned tummy.
Losing the pooch isn’t just about vanity or fitting into that favorite pair of jeans; there are health implications tied to excess abdominal fat that should not be ignored. Increased risk of heart disease, diabetes, and certain types of cancer are just a few of the potential consequences.
In this article we will define what a pooch belly is, discuss its appearance, explore its causes, and suggest remedies.
A pooch belly, also known as a “mommy pouch”, is an accumulation of excess fat in the abdominal area. It is often characterized by a bulge or protrusion of the lower stomach, typically below the belly button. This is in contrast to a flat and toned tummy.
Anyone can have it, regardless of age or gender, although it is more common in women who have been through pregnancy.
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A pooch belly may be caused by one or a combination of these factors; childbirth, genetics, poor posture, stress, hormonal issues, lack of exercise, and unhealthy eating habits.
During pregnancy, a woman’s body goes through many changes to accommodate the growing baby.
One change is the expansion of the abdominal muscles to make room for the growing uterus, which can lead to a separation known as diastasis recti (15). This can result in a protruding tummy even after childbirth.
Genetics also play a role in where our bodies tend to store fat, with some people being more prone to carrying excess weight in their midsection (7).
Usually, there’s not much we can do to change our genetics, but that doesn’t mean we have no control over our body shape.
Slouching or hunching over can make your stomach appear larger than it is.
This is because bad posture puts unnecessary strain on the abdominal muscles, potentially causing them to weaken and protrude outwards (1).
Life can be stressful at times, and unfortunately, stress can contribute to weight gain and a pooch belly.
During periods of high stress, our bodies release cortisol, also known as the “stress hormone”, which has been linked to increased abdominal fat storage (16).
We don’t group stress under the hormonal causes of a pooch belly because it has a ripple effect on other areas that lead to weight gain, including unhealthy eating habits and lack of exercise.
For example, when stressed, some people turn to food for comfort, often choosing unhealthy options high in sugar and fat. This can contribute to weight gain and a pooch belly.
Hormonal changes can also play a role in the development of a pooch belly.
Conditions such as polycystic ovary syndrome (PCOS) and thyroid disorders can cause hormonal imbalances that make it difficult to lose weight, especially in the abdominal area (14).
In addition, as we age, our hormonal balance changes, making it easier for weight to accumulate in the midsection.
It’s difficult to categorize all hormonal bellies as they can vary in appearance.
Some may appear round and protruding, while others may look more like a muffin top.
However, one common characteristic is excess fat around the abdomen which does not seem to decrease with diet and exercise.
A sedentary lifestyle, involving long periods of sitting is one of the main culprits behind excess belly fat.
Inadequate physical activity or regular exercise can be associated with higher body fat levels and abdominal fat, (17).
If you’re genetically predisposed to carrying weight in your midsection, lack of exercise can make it more challenging to lose the pooch.
Poor diet choices and overeating are significant contributors to a pooch belly (6).
Consuming too many calories, unhealthy foods, or ultra-processed foods (high in added sugars and sodium, unhealthy fats, and excess energy) or having unhealthy eating habits can lead to weight gain.
Research has also shown that a diet high in sugar and unhealthy fats can contribute to abdominal fat storage (18).
Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets
Yes, all body fat can eventually be lost with the right lifestyle changes and in some cases, with medical intervention.
Pooch belly isn’t any different, stubborn as it may be, you can lose it.
The key is understanding the underlying causes and making changes accordingly.
You’ll likely need 2-3 months to see a significant change in your belly pooch. it’s possible to permanently change your belly shape in a few months or so, but it all depends on the following:
Whether you’re eating less, exercising more, or doing both – you’ll only make significant progress if you’re consistent.
The amount of weight you need to lose will determine how long it takes for your belly pooch to go away. A safe and sustainable rate is 1-2 pounds per week (13).
That said, if you’re looking to lose 10 pounds, it may take anywhere from 5-10 weeks to see a difference in your belly.
Making small changes to an unhealthy diet can have a significant impact on weight loss.
However, if your current diet is already healthy and balanced, you may need to make more significant changes to see results.
Getting into Intermittent Fasting, for example, can set you on the path for quicker weight loss (12).
Check out our guide on the Best Way to Lose Postpartum Belly Fat, where we explore fasting as one of the best options for new moms.
Certain health conditions can make it more challenging to lose weight and a pooch belly. If this is the case, it’s essential to seek medical advice and support.
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Knowing how to get rid of the pooch belly the natural way is essential for long-term results. Here are some proven remedies that can help:
Regular exercise is crucial for losing weight and toning your midsection.
Aim for at least 30 minutes of moderate to vigorous exercise, five days a week.
Exercises that target the abdominal muscles, such as crunches, planks, and bicycle kicks, can help strengthen and tone the area (4).
Cardiovascular exercises like running, cycling, and swimming can also help burn calories and reduce overall body fat (21).
For a more targeted workout plan to lose a pooch belly, consult a certified personal trainer.
Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains is essential for losing weight and reducing belly fat (10).
Avoiding processed and sugary foods, as well as excessive alcohol consumption, can also aid in weight loss.
Meal prepping and planning ahead can help you make healthier food choices throughout the week.
Finding ways to manage and reduce stress levels can be beneficial for losing a pooch belly (11).
Incorporating activities like yoga, meditation, or deep breathing exercises into your daily routine can help reduce cortisol levels and promote relaxation (11).
Additionally, finding healthy coping mechanisms for stress, such as talking to a therapist or going for a walk, might prevent you from turning to food for comfort.
Getting enough high-quality sleep is essential for overall health and weight loss (19).
Studies have shown that inadequate sleep can lead to an increase in appetite and lead to dysregulation of metabolism, making it harder to lose weight (19).
Aim for 7-9 hours of uninterrupted sleep each night.
In some cases, medical interventions may be necessary to lose a pooch belly.
Hormonal imbalances can be treated with medication or hormone therapy, while cosmetic procedures like liposuction or tummy tucks can remove excess fat and skin (20).
However, these options should always be discussed with a doctor and used as last resorts after trying natural remedies.
We cover these remedies in detail on our blog: How to Get Rid of Mommy Pooch
Before you see changes on the scale, you may notice physical changes in your belly appearance.
Here are some non-scale victories to look out for:
Read more: 10 Exercises to Flatten Stomach, and What Else You Should Do to Lose Belly Fat
Five foods that have been shown to aid in belly fat loss are green tea, spices like ginger and turmeric, avocados, probiotic yogurt, and fatty fish like salmon.
Fatty Fish – a good source of Omega-3 fatty acids, which can help reduce inflammation and support weight loss outcomes (5).
It can take 2-3 months to start seeing a significant change in your lower belly pooch, but it can take longer depending on various factors such as consistency, weight loss goals, and overall diet and lifestyle.
Having a big stomach, or belly pooch, can be caused by several factors, including genetics, hormonal imbalances, and lifestyle habits like poor diet or lack of exercise.
It is not realistic or healthy to expect to lose a significant amount of belly fat in just 7 days.
Rapid weight loss can often lead to muscle loss and other negative side effects.
Instead, focus on making sustainable lifestyle changes like incorporating exercise and eating a balanced diet to see long-term results.
A pooch belly may be stubborn and difficult to get rid of, but with proper understanding and lifestyle changes, it is possible.
By addressing underlying factors such as hormonal imbalances, lack of exercise, and unhealthy eating habits, and incorporating natural remedies like exercise, healthy eating, and stress management techniques, you can achieve a flatter and healthier midsection.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!