How to Stop Weight Gain and Stomach Bloat

Woman Weighing Herself On Balance Scale
To reverse the trend of weight gain and bloating, you need to make specific lifestyle changes. (Image: tetmc/iStock/Getty Images)

Weight gain and bloating are often brought on by lifestyle factors that you can control. Reversing the trend takes a deliberate strategy, but with persistence, you can do it. But bear in mind that certain medical conditions, like thyroid disease, can lead to unwanted weight gain. If you make changes to your lifestyle and the trend persists, consult your health care provider to see if other factors are involved.

Step 1

healthy yoghurt woman
Reduce your portion size. (Image: Warren Goldswain/iStock/Getty Images)

Reduce your portion size. By downsizing the food items on your plate, you can make a significant cut in calories throughout the day. Set your fork down between each bite and chew your food thoroughly to enjoy the aroma, texture and flavor.

Step 2

Close up of a woman holding some cherries
Eat plenty of fiber rich-foods. (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

Eat fiber-rich foods. Fiber prevents weight gain by keeping you full for longer. Fiber is also helpful for reducing bloating by regulating bowel movements. Fiber-rich foods include whole fresh vegetables and fruits, nuts and seeds. If you are gaining weight, eat whole grains sparingly, and avoid all processed food.

Step 3

refreshing water athlete
Drink plenty of water. (Image: Warren Goldswain/iStock/Getty Images)

Drink 8 to 10 glasses of water daily. Trading out high-calorie beverages for water helps you skim calories off your daily intake. Water also flushes out sodium in the blood to diminish bloating.

Step 4

Athletic woman lifting a barbell
Weight train all your major muscle groups. (Image: Antonio_Diaz/iStock/Getty Images)

Do resistance training for all your major muscle groups. Weight training makes you stronger and corrects poor posture, while revving up your metabolism. Added muscle strength means higher energy all day long, enabling you to perform daily tasks more easily. The American College of Sports Medicine recommends two to three sessions per week, on non-consecutive days.

Step 5

Seniors exercising with bicycle
Increase your physical activity. (Image: kzenon/iStock/Getty Images)

Increase your physical activity. For weight loss, the American College of Sports Medicine recommends you do 250 minutes or longer of moderate-intensity endurance exercise weekly, like walking, running, cycling or swimming.

Step 6

Women stretching on the floor
Manage your stress. (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

Get adequate sleep and manage stress. Sleep deprivation and stress alter your body chemistry, making you more prone to weight gain. Your judgement may also be impaired, leading to poor food choices and low motivation to exercise.


Take a daily probiotic supplement, or eat foods like natural yogurt and kefir to improve your bacterial flora. Foods and medicines that contain antibiotics can destroy your gut flora, leading to a plethora of health problems, including bloating and weight gain.


Avoid trigger foods. If dairy, cabbage, legumes or broccoli make you feel bloated and gassy after eating, eliminate these foods from your diet. After menopause, you may need to increase physical activity and cut back calories even more to prevent weight gain.

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