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Home Keto Diet Why Does My Stomach Stick Out at the Bottom? 4 Key Factors

Why Does My Stomach Stick Out at the Bottom? 4 Key Factors

What To Do When Gut Sticks Out Without Being Overweight

Dealing with stubborn belly fat can be incredibly frustrating. No matter how much you exercise or what you eat on a diet, your lower stomach continues to stick out. 

It can feel disheartening when you don’t see noticeable progress. Even if you don’t want to lose weight, having that belly bulge could diminish your confidence. Fortunately, there are ways to reduce the appearance of a bulging belly.

Keep reading to discover the causes of lower belly fat and methods to try when reducing this stubborn fat.

Why Does My Stomach Stick Out at the Bottom?

Your lower stomach may stick out due to bloating, hormones, dehydration, high stress levels, and a poor diet. These are key factors that affect the way your belly appears. Age, physical activity, genetics, and gender could also play a role in body fat distribution. 

The most common reason for a bulging belly is a poor diet. Eating processed foods or drinking sugary beverages can cause excess belly fat. A study found that an unhealthy meal plan promotes visceral fat, which is a type of fat that wraps around your abdominal organs. 

Losing belly fat means you have to exercise, consume nutrient-dense food, and drink more water. You could even tone your abdominal muscles to gain the effect of a smaller waist. Turning these positive actions into daily habits could spark your self-confidence again. 

A belly bulge doesn’t always mean body fat. Some people may struggle with bloating after meals or have poor posture that causes the belly to naturally protrude. It’s important to make healthy lifestyle changes if you want to reduce the appearance of a stubborn belly bulge. 

Why is my upper stomach bigger than my lower stomach?

Common reasons for a protruding belly include stress, unhealthy lifestyle choices, and lack of sleep. Some people struggle to lose this fat during weight loss, so it’s important to take the right steps to reduce stubborn belly fat.

The upper stomach might look bigger because you’re consuming more calories than you can burn within 24 hours. Your metabolism can only use so much energy in a day. Studies show that the average daily maintenance calorie requirement is 2,000 for women and 2,500 for men. 

Eating too much junk food causes fat to accumulate around the abdomen, which naturally makes your upper belly bulge out. Both stress and a poor sleep routine can encourage negative behaviors like binge eating, which means it’s easier to gain weight without realizing it.

What Causes Lower Belly Fat? 4 Reasons Behind Belly Bulge

There isn’t always one cause for that stubborn abdominal fat. Everyone is different when it comes to eating patterns, sleep routines, and poor posture. You should consider changing your current diet and speaking to a registered dietitian about achieving sustainable weight loss. 

Here are 4 reasons why you might have a belly bulge: 

#1 Poor diet

Diet-related belly fat can make your lower abdomen stick out. That’s because you’re eating the wrong foods that promote fat production. Instead, eat plenty of lean protein, fiber, green vegetables, and whole fruits to prevent excess body fat in a balanced diet.

Is Reducing My Carbs Worth It


A study found that meals high in sugars and saturated fat will promote weight gain. People who don’t get enough nutrients could face the dreaded visceral fat. 

Some great foods to eat include plain yogurt with berries, chicken wraps, apples, green salads, salmon, and eggs. Make sure to choose foods high in protein, fiber, and healthy fats if you want to lose weight around your stomach. 

#2 Alcohol

A high alcohol intake could be another reason why your belly sticks out. Research suggests that drinking too many alcoholic beverages stops the body from burning fat. Once your metabolism slows down, you are more likely to experience weight gain due to the high-calorie drinks. 

Some people even get a beer belly after consuming alcohol excessively. Any type of alcoholic beverage, whether that’s gin or wine, contains many calories. Your body has no choice but to store those calories as stubborn belly fat. 

It’s recommended that people drink alcohol in moderation or avoid it altogether if they are trying to lose weight naturally and quickly.

#3 Hormonal changes

Sudden changes in your hormone levels can cause weight gain. Certain hormones help to regulate your hunger and metabolism, while others influence fat production. A hormonal imbalance in insulin, cortisol, leptin and the thyroid could trigger body fat fluctuations. 

Common signs of hormonal changes include hair loss, fatigue, sugar cravings, and constant stress. 

#4 Stress

Prolonged stress is never good because it encourages more visceral fat. This type of fat increases the risk of heart disease, high blood pressure, and type 2 diabetes. Cortisol, being a stress hormone, naturally boosts blood sugar and feeds the accumulation of belly fat.

Being stressed also leads to poor eating behaviors on a diet. Some people get sudden hunger attacks that urge them to eat junk food. On the other hand, stress could steal your appetite completely, meaning your body has to hold onto fat to maintain high energy levels.

How to Get Rid of a Protruding Belly? 

Following some simple steps can help you shed stubborn fat. Getting a flat stomach means you have to make changes to your dietary routine and mindset. 

Below are some ways you can prevent weight gain around your belly: 

#1 Start exercising 

Regular exercise is one of the best ways to lose weight and naturally tone your abdominal muscles. Going for a daily run or walk can burn enough calories and fat. It’s recommended that people get at least 30 minutes of exercise a day if they want to achieve their goals. 

Why Do I Have A Big Gut When I’m Not Overweight

You could even try strength training to build muscle. Studies have proven that those with greater muscle mass burn more calories throughout the day compared to people who don’t. This means you’re burning excess fat for energy, which can help reduce your lower belly bulge over time. 

#2 Take care of your mental health 

Always put your mental health first to ensure you’re not falling into bad behaviors. Consider practicing mindfulness to relieve stress and get enough sleep during the night. A study discovered that meditation can ease paranoid thoughts and negative thinking. 

One way to improve your mindset is to set goals and priorities. Focus on eating healthy meals and drinking more water to reduce fat storage. Getting the body you want takes time, commitment, and consistency.

It’s also worth talking to a registered dietitian or personal trainer. These professionals are there to support your progress and offer the best advice on how to lose belly fat.

#3 Sleep well 

Sleep is very important for improving your overall health. Not getting enough rest could lead to more hunger cravings and binge eating episodes that fuel weight gain. 

Remove electronic devices from your nightly routine. Constantly being on your phone or computer keeps the brain awake, so it’s much harder to fall asleep naturally. Instead, reach for a book to read in bed or try some meditation to relax your thoughts. 

You should also avoid caffeine 1–2 hours before sleep since it increases your energy. If you want to sleep without waking up at night, ensure your environment is dark, quiet, and comfortable.

A Word From a Personal Trainer

Beer belly, adrenal stress fat, post-pregnancy, general weight gain, and food intolerance are common reasons for a bulging belly. Everyone is different when it comes to managing stress or losing weight on a diet, so create a routine that works for your personal health and weight goals.

Chronic stress increases vulnerability to abdominal obesity. You might be more prone to binge eating or drinking more alcohol throughout the week. If you feel like falling into these habits, focus on going for simple morning walks and making time to enjoy your current hobbies. 

Speak to a medical professional if you need more guidance. Registered dietitians and personal trainers can give you tips on how to lose weight in a calorie deficit. Saying goodbye to lower stomach fat requires following a balanced diet and taking good care of your mental health.


Poor diet may be the reason why your tummy is bulging out. Too much stress and not enough sleep can also contribute to a larger waistline. You should tone your abdominal muscles with exercise to achieve the appearance of a flat stomach while eliminating the belly bulge.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

What To Do When Gut Sticks Out Without Being Overweight

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