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.
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There are different ways abdominal fat shows up, and for many women and some men, it’s in the form of a low belly pooch. This stubborn pocket of fat that sits just below the belt line can be frustratingly difficult to shed. It’s not just an aesthetic concern; it can also be an indicator of underlying health issues. From hormonal imbalances to poor posture, a sedentary lifestyle to unhealthy eating habits, there are several factors that can contribute to the development of this unwanted bulge.
In this article, we will get into nine possible causes of low belly pooch and provide practical tips on how to address each one.
The reasons for lower belly pooch are many. Our bodies are complex systems influenced by various elements, including diet, physical activity, stress levels, sleep habits, and even our genetic makeup. Here are 9 most probable belly pooch causes:
Diastasis recti is a condition that often occurs during pregnancy, where the right and left bands of abdominal muscles separate due to the growing uterus. This separation can cause a ‘pooch’ or bulge in your lower belly (5).
Even after giving birth, this gap may persist and contribute to the appearance of a lower belly pooch. It’s not just limited to postpartum women; men and women of any age can develop diastasis recti due to incorrect exercise techniques, obesity, or straining while lifting (14).
Frequent weight fluctuations, also known as yo-yo dieting, can significantly contribute to the development of a lower belly pooch. When you gain weight, your skin stretches to accommodate the increased fat. If you then lose weight rapidly, your skin may not retract right away, leading to loose skin or a ‘pooch.’
Genetics can also influence the likelihood of developing a lower belly pooch. Just as eye color and height are determined by genetics, so is the way your body stores fat. Some people might be genetically predisposed to carry excess weight in their lower abdomen (23).
While you cannot change your genetics, understanding this can help you set realistic expectations about your body shape and the effort needed to maintain a healthy weight.
With aging comes changes in metabolism and body composition which can lead to an increase in abdominal fat. As we age, our metabolic rate slows down, meaning we burn fewer calories at rest. This can lead to weight gain if calorie intake and activity levels are not adjusted accordingly (1).
Additionally, aging is associated with loss of muscle mass, which can further reduce metabolic rate and promote fat storage. Hormone changes with age, such as reduced levels of growth hormone and testosterone, can also contribute to increased belly fat.
Ultra-Processed foods are typically high in calories, fat, and sugar, which can lead to weight gain when consumed in excess. These foods lack essential nutrients and fiber that help you feel full and satisfied, causing you to eat more throughout the day (24). Over time, the extra calories can accumulate as fat, especially around your abdominal area. Also, ultra-processed foods often contain additives and preservatives that aren’t very healthy for you anyway.
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A sedentary lifestyle is a major contributor to overall weight gain and specifically, the development of lower belly pooch (15) (16).
Regular physical activity is crucial for burning calories and maintaining a healthy weight (10). However, if you’re not exercising enough, your body may start to store excess calories as fat.
While it’s true that you cannot spot reduce fat (i.e., selectively lose fat from one particular area of your body), a combination of cardio and strength training exercises can help you lose overall body fat and tone your muscles, including those in your lower abdomen (21).
Chronic stress can also be a significant factor in the development of a lower belly pooch. When you’re stressed, your body releases the hormone cortisol, elevated cortisol levels can lead to an increased appetite and cravings for sugary and fatty foods (12).
In addition, cortisol can cause your body to store additional fat, especially in the abdominal area. Associations between chronic stress levels and increased fat accumulation, in particular visceral fat, have been observed. (3).
Sleep plays a vital role in various aspects of health, including weight management (17). Lack of sleep can disrupt your body’s metabolism and appetite-regulating hormones, which may influence food choices and alter eating habits. (27).
Furthermore, when you’re sleep-deprived, your body may produce more cortisol, the stress hormone that promotes belly fat storage. Therefore, consistently getting inadequate sleep can contribute to the accumulation of fat in the lower belly.
Hormonal changes, particularly those associated with aging and menopause, can contribute to the development of lower belly pooch. As women age, their metabolism slows down, and their body composition can shift, including fat increasingly being stored in the abdominal area (26).
Similarly, during menopause, declining estrogen levels can cause fat redistribution, leading to increased fat storage in the belly (9). This hormonal shift, combined with age-related muscle loss, can result in a pronounced lower belly pooch.
Having a belly pooch does not necessarily indicate poor health or fitness level. Many factors contribute to the presence of a lower belly pooch, including genetics, aging, hormonal changes, and life events like pregnancy. So in some cases, it is absolutely okay to have a lower belly pooch.
Body shapes and sizes vary significantly among individuals, and it’s perfectly normal and healthy for some people to carry a bit more weight in their lower belly. What matters most for health is maintaining a balanced diet, staying physically active, managing stress, and getting regular health check-ups.
However, if your lower belly pooch is causing discomfort or you’re concerned about its impact on your health, it would be a good idea to speak with a healthcare provider. They can help determine if there may be an underlying health issue contributing to the pooch and advise on appropriate dietary, and lifestyle modifications or treatments.
Therefore, while societal beauty standards often promote flat stomachs as the ideal, it’s essential to understand that these are unrealistic for many people. Body diversity is natural and healthy, and self-acceptance and body positivity are crucial for mental well-being.
There are a number of ways to reduce abdominal fat. Usually, a multi-step approach is best. This should include an evaluation of your diet and lifestyle, as well as a regular lower belly pooch workout to help tone the area.
Additionally, you may also want to seek advice from a doctor or nutritionist if you have any underlying medical conditions that could be contributing to your belly pooch.
Here are some ways to get rid of stubborn fat in this area:
If your diet consists of a high proportion of ultra-processed foods, it might be time to reconsider your dietary habits. By ultra-processed foods, we mean anything that contains high levels of sugar, salt, fat, and calories, and low nutritional value.. Think chips, candy, sodas, and fast food.
Transitioning to a balanced diet can make a significant difference. This involves incorporating whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals (4). These foods are not only nutrient-dense but also high in fiber, which can help you feel full for longer periods, thereby reducing overeating (7).
Cooking at home allows you to control the ingredients and portion sizes, helping you avoid hidden sugars and fats found in processed foods.
Read more: The Best Way to Lose Postpartum Belly Fat and Get Your Pre-Baby Bod Back
A sedentary lifestyle is defined as any activity that expends minimal energy, such as sitting for long periods or lying down. If you find that most of your day is spent sitting or with minimal physical movement, integrating regular exercise into your routine is crucial.
The American Heart Association recommends a minimum of 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training exercises two days a week (2).
A combination of cardio exercises like walking, running, or cycling with strength training can help boost your metabolism and build muscle mass (21). This not only aids in overall weight loss but can also help tone your abdominal muscles, reducing the appearance of a belly pooch.
According to the American Psychological Association, chronic stress can be defined as a response to emotional pressure, experienced for an extended period of time (19). The length of time can vary from person to person.
To counteract the negative effects of stress, it’s important to incorporate stress management techniques into your daily routine. These could include mindfulness practices such as yoga and meditation, which have been shown to help reduce stress levels (28).
Deep breathing exercises can also be beneficial (22). Additionally, ensuring you have leisure time to engage in hobbies and maintain a strong social network can provide natural stress relief.
Aim to get between seven to nine hours of sleep per night. Establishing a regular sleep schedule and creating a conducive sleep environment can significantly improve the quality of your sleep. This includes going to bed and waking up at the same time every day, keeping your bedroom dark and quiet, and avoiding caffeine and electronic devices close to bedtime (18).
If you’re experiencing symptoms such as hot flashes, mood swings, and irregular periods, and have noticed weight gain primarily in your abdominal area, hormonal changes could be the cause (25).
In such cases, it’s advisable to consult with a healthcare provider. They can conduct tests to determine if hormonal imbalances are contributing to your weight gain and suggest appropriate treatment options. This could include lifestyle modifications or hormone therapy to balance your hormones.
Regular check-ups can also help monitor your hormone levels and manage potential health issues.
If you notice a bulge in your stomach, especially when your abdominal muscles are strained, you may have diastasis recti. A healthcare provider or physical therapist can confirm this diagnosis.
There are some ways to check if you have diastasis recti:
Physical therapy is the most effective way to treat diastasis recti. A physical therapist can teach you exercises to help strengthen the muscles and restore abdominal function. These exercises may include planks, squats with resistance bands, and modified crunches.
Additionally, wearing a belly band or abdominal wrap may help provide extra support and reduce the risk of straining the muscles.
It’s extremely important to perform these exercises correctly, under the guidance of a professional, to avoid worsening the condition.
Gradual weight loss, about 1-2 pounds per week, is considered healthy and sustainable (11). Extreme diets promising quick weight loss often lead to rapid weight regain and can be harmful to your health. Instead, focus on making long-term changes to your eating and exercise habits.
Maintaining a steady weight can help prevent the skin stretching and altered fat distribution that contributes to a belly pooch.
If you’re noticing more fat around your lower belly as you age, adopting healthy aging practices can help manage this change. This includes maintaining a balanced diet, staying physically active, managing stress, and getting adequate sleep (20).
Regular health check-ups are also crucial to detect any potential health issues early and keep track of changes in your body. While aging is a natural process, maintaining a healthy lifestyle can help minimize its effects on your waistline.
Whether a belly pooch or ‘mommy tummy’ ever goes away can depend on several factors, including its underlying cause.
If the pooch is due to excess body fat, it can be reduced through a combination of a balanced diet and regular exercise. Adopting healthier eating habits and engaging in both cardio and strength training exercises can help decrease overall body fat and tone your abdominal muscles (8).
If the pooch is due to diastasis recti, a condition where the abdominal muscles separate, specific exercises can help close the muscle gap and reduce the appearance of a pooch. However, in some cases, if the separation is severe, physical therapy or even surgery might be required (6).
A pooch caused by loose skin from pregnancy or significant weight loss may not completely go away without surgical intervention. While exercise can help tone muscles and improve appearance, it cannot tighten loose skin.
Hormonal changes, especially those associated with aging and menopause, can cause increased belly fat (26). In such cases, lifestyle modifications, hormone therapy, or other treatments recommended by a healthcare provider can help manage this change.
So, while it’s possible to reduce the appearance of a lower belly pooch, whether it ever completely goes away can depend on its cause and the strategies used to address it.
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Excess lower belly fat can be caused by several factors including a diet high in ultra-processed foods, a sedentary lifestyle, chronic stress, inadequate sleep, hormonal imbalances, diastasis recti (especially post-pregnancy), frequent weight fluctuations, and natural aging (13) (14).
Difficulty in getting rid of a belly pooch could be due to underlying factors such as hormonal imbalances, diastasis recti, or the body’s natural tendency to store fat in the abdominal area.
It may also be due to an ineffective fitness routine or diet. It’s always best to consult with a healthcare provider or fitness professional for personalized advice.
Several hormones could contribute to lower belly fat, but cortisol, often called the “stress hormone,” is a common culprit.
When your body is under chronic stress, it releases higher amounts of cortisol, which can lead to increased appetite and fat storage in the abdominal area (3). Hormonal changes due to aging or menopause can also lead to increased belly fat (26).
The size of a belly pooch varies from person to person and largely depends on individual body shapes, sizes, and genetics.
Having a belly pooch doesn’t necessarily indicate poor health or fitness level. However, if you’re concerned about your belly pooch, it’s best to speak with a healthcare provider who can assess your overall health and provide guidance.
The lower belly pooch can be attributed to various causes, including diet, sedentary lifestyle, stress, lack of sleep, hormonal changes, diastasis recti, weight fluctuations, and aging.
While it’s completely normal and okay to have a belly pooch, understanding its cause can help in finding an effective solution. This may involve adopting a balanced diet, regular exercise, stress management techniques, adequate sleep, hormone balance, physical therapy, maintaining a steady weight, or embracing healthy aging practices.
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