You may have been told that having a belly bulge is the result of a sedentary lifestyle or unhealthy eating habits. But this is not always the case. Many hidden factors can contribute to a bulging belly.
What Do We Mean by Belly Bulge?
The term belly bulge refers to an increase in fat accumulation over a specific area, i.e., the belly. Although fat accumulation is the main cause, other factors may also contribute to a bulging belly. There are two main kinds of belly fat involved here.
Subcutaneous Fat
Subcutaneous fat refers to the fat that builds up immediately under the skin. Some subcutaneous fat is necessary as it has certain benefits.
- It serves as padding for muscles and bones and may serve as protection in case of injuries.
- Plays a role in controlling your body temperature.
- Serves as a conduit for blood vessels and nerves between the skin and muscles.
However, too much subcutaneous fat may not only cause a belly bulge but may increase your risk of certain health issues, including diabetes, heart disease, and stroke.
Visceral Fat
A bulging belly could also result from the accumulation of visceral fat. Visceral fat refers to fat found on the inside of the abdominal cavity. In other words, we find this fat between our organs. Some visceral fat is healthy as it protects the organs in case of injury. However, too much can have a damaging effect on your health.
Visceral fat makes more cytokines than subcutaneous fat.1 These proteins promote low-level inflammation. This type of inflammation increases your risk of chronic inflammatory health conditions and heart disease. It also promotes the production of a protein that causes an increase in blood pressure levels due to its restricting action on blood vessels.
Health issues that may arise due to too much visceral fat include diabetes, high blood pressure, heart disease, and certain types of cancer.
Common Causes of Belly Bulge
Aside from the accumulation of subcutaneous or visceral fat, sometimes other factors contribute to a bulging belly.
Food Intolerance
Food intolerance, or food sensitivity as it is also known, is not the same as a food allergy. It refers to your body experiencing difficulties in digesting certain foods. One of the symptoms of food intolerance is bloating which could result in belly bulge. Besides bloating, other symptoms include stomach pain, diarrhea, and gas. The most common food intolerances include gluten, lactose, and caffeine.
The most effective way of dealing with food intolerances is through an elimination diet. Here, you would stop eating foods you suspect you are sensitive to for a while to find out if symptoms disappear. Then you reintroduce foods one at a time, slowly, to see if the symptoms return.
Bloating
Other health issues may also result in bloating and a bulging belly. Gas is the most common cause. Consuming too much food over a very short period may also cause this. Other causes of bloating include:
- Bacterial infections
- Indigestion
- Irritable bowel syndrome (IBS)
- Gastroparesis, i.e., delayed emptying of the stomach
- Constipation
- Gynecological issues like ovarian cysts
If you feel bloated and it persists over an extended period, please talk to your healthcare provider because it may result from something other than gas or bad eating practices.
Too Little Sleep
Various studies show a marked correlation between obesity and sleep patterns.2 A possible reason is that not getting enough sleep may disrupt the production of hormones associated with appetite control. Interestingly, adults who tend to sleep less than six hours every night tend to have a bigger waistline than those who sleep for seven to nine hours. The same pattern is seen in adolescents.
Aging
The aging process results in changes to your body. Weight gain, for example, is common in women dealing with menopause. This results from the hormonal changes a woman’s body experiences. The weight gain may start during perimenopause and only end once menopause is reached. This type of weight gain mainly affects a woman’s belly. The factors that contribute to this gain in weight include:
- Changes in estrogen levels
- Sleep deprivation due to, for example, hot flashes
- Increased resistance to insulin
- Decreased muscle mass
After menopause, women may also see a marked decline in progesterone production. This could result in water weight gain and bloating, further increasing belly size.
Men can also experience weight gain due to aging.
Many men, as they grow older, tend to experience a decline in their testosterone levels. As a result, they gain more fat around their bellies.3 This is because of aromatase, an enzyme that converts testosterone into estrogen. The higher estrogen concentration signals a lower testosterone production. This results in hormonal imbalances in many older men.
Adrenal Stress
Any factor that your body sees as a threat causes stress. This includes psychological stress, e.g., experiencing the loss of a loved one or work issues; physiological stress, e.g., a health issue, infection, or injury; or environmental stress, e.g., exposure to toxins, loud noises, or chemicals from foods we eat.
The moment you experience stress, your body goes into a fight-or-flight state. We call this the NeuroEndoMetabolic (NEM) stress response. This response combines nerve and hormonal signals from the brain to tell your adrenal glands they need to produce more stress hormones like cortisol.
Once the stressor disappears, your adrenals will stop producing high quantities of these stress hormones.
However, If stress persists, your adrenals will continue producing these higher stress hormone concentrations. While cortisol plays a remarkable role in your body’s ability to survive, continuously high amounts harm your health. It could result in Adrenal Fatigue, a condition where the body is unable to keep up with long-term stress, resulting in various symptoms like heart health issues, hormonal imbalances, and even weight gain. The latter is because cortisol affects your body’s fat storage, especially around the abdominal area, to keep it available for quick energy if needed.
Another result of stress is that your body’s metabolic processes slow down. In other words, fat metabolism does not occur as it normally would. So, even if you follow a healthy diet, you may still see an increase in girth because fat accumulation outstrips fat use for energy. Furthermore, increased cortisol production interferes with the production of brain hormones related to appetite control. This means you may eat more.
Postpartum Belly Bulge
Many women have a belly bulge after delivering a baby and picking up weight while pregnant is natural. And even though the birthing process may see you lose a significant number of pounds, most women pick up more weight while pregnant than they lose due to giving birth.
Another cause of what many refer to as postpartum belly is diastasis recti. This condition can affect both men and women, however.
Diastasis Recti
Although relatively common in pregnant women, this condition can also affect obese men and women.
This issue crops up due to a separation of the rectus abdominis muscles.4 Here, we see a weakening and stretching of the connective tissue between these muscles. A bulge then forms in the abdominal area.
The situation usually reverts with weight loss and certain core strengthening exercises. Certain medical procedures can also rectify the situation.
High Alcohol Consumption
Alcohol is high in calories. An average beer, for example, contains about 150 calories. This high-calorie intake may promote a belly bulge.
Also, beer contains phytoestrogens. This is a plant compound very similar to estrogen, the female sex hormone. This hormone may thus contribute to the formation of a ‘beer belly’ in men who consume large quantities of beer.
Addressing Belly Bulge
Fortunately, you can get rid of a belly bulge. Your success, however, depends on your dedication.
Diet for Belly Bulge
Making the correct dietary choices is the first step on your weight loss journey for better health. Unfortunately, diet does not limit weight loss to only a single part of the body. It affects all parts of your body.
Eating more fiber is the first step to addressing a belly bulge. This means consuming plenty of vegetables and fruit.
You should also drink a lot of water. This not only helps prevent constipation but helps with weight loss too. Water helps to curb your appetite.
Cutting out junk food is a crucial next step. These foods, high in sugar, refined carbohydrates, and trans fats contribute to both weight gain and bloating.
Instead, focus on foods like lean meats, fish, eggs, whole grains, vegetables, and fruits.
You can also practice portion control to lose weight. An easy way to trick the eye into thinking your portion sizes have not changed is by using a slightly smaller plate to eat from.
Get Moving
Exercise does not only refer to strenuous sweaty physical activities. Someone starting out could consider light exercises like a walk with their dog. They could progress to walking faster or longer later. Disciplines that promote gentle forms of exercise, like yoga, tai chi, or Pilates, are also good options. Resistance training has also been shown to reduce belly fat.
Other ways to get moving include taking a flight of stairs instead of the elevator, parking further from your work and walking the last distance, and cycling.
However, people suffering from Adrenal Fatigue should not engage in strenuous activities as it could worsen their condition. They should, rather, first talk to their healthcare provider before considering any form of exercise.
Get Enough Quality Sleep
Getting enough quality sleep may help with weight loss and stress management. This means aiming for at least seven or eight hours of uninterrupted sleep at night.
These tips may help ensure you get enough quality sleep.
- Make your bedroom an inviting, relaxing space.
- Do not partake in any electronic activities for an hour or so before your bedtime.
- Ensure your room is dark.
- Do not have electronic devices in the bedroom.
- Do something that relaxes you before going to bed, e.g., take a warm bath, drink a glass of warm milk, or read a good book.
Medications and Supplements for Belly Bulge
Certain medications or supplements may help you with the issue. Fiber supplements may help you with constipation and promote weight loss. Probiotics, focused on restoring gut health, may help with bloating, as may certain medications used for IBS.
Women suffering from menopausal weight gain could talk to their healthcare providers about hormone replacement therapy or other treatments that would help address their symptoms, including weight gain.
Certain supplements may also help address the issues surrounding weight gain. A supplement like Chromaster may help as it contains chromium. This essential trace mineral supports healthy blood glucose levels and is important in how your body uses protein, fat, and carbohydrates. You could also consider BerbeBlast. This supplement enhances your overall well-being and supports healthy cholesterol and blood sugar levels as well as promoting metabolic health.
Reduce Stress
You could also try cutting back on activities that cause you stress. Practicing different relaxation techniques also helps to reduce stress levels. Good options include yoga, deep breathing exercises, and meditation. Listening to your favorite music may also help.
Lastly, try to do something you enjoy as regularly as possible. This may include spending some time with friends, a hobby, or just stroking your pet. If it makes you happy, just do it.
Belly Bulge: In Closing
While an unhealthy diet and lack of exercise contribute to belly bulge, they are not the only causes. Many factors can contribute to weight gain around the abdomen. A holistic approach would take all possible contributing factors into account and deal with them.
If you feel you need someone to help you along your journey, please consider joining the Adrenal Fatigue Recovery Program. The program is filled with tips and tricks and a healthy eating program that will help you address your issues. In so doing, it may help you turn your life around!
