How to Stop Feeling Fat and Bloated?

Written by: Shruthi Chacko – M. Sc (Psychology)
Last updated date : March 05, 2023

Do you ever wake up in the morning and think to yourself ” How can I stop feeling fat and bloated?”. You are not alone. A lot of us can feel this way. This feeling can make you do two things- you feel motivated to lose weight. On the other hand, you may feel like you can’t lose the weight and you continue to do nothing. In fact, remember that feeling fat has nothing to do with your weight. It is everything to do with the way you feel about how you look and how you feel. Everybody has such thoughts it does not matter if you are – fat, thin, short or tall. Hence, we all have those days when we feel fat and bloated. Such days it is important to be kind to our bodies and minds.

Here are some super easy and practical ways in which you can stop feeling fat and bloated.

“Practical and insightful” David

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Chapter 1:

6 Steps to Stop Feeling Fat and Bloated

Have an Active Lifestyle
Having an active lifestyle not only makes you physically fit but also improves your mental health. Specifically, if you are overweight or obese medically, it is best that you adopt a healthy lifestyle. In fact, eating a well-balanced diet and exercising can do wonders for your health. It can be a little addition to your lifestyle. Drinking a glass of water first thing in the morning has more benefits than you think. This helps in getting rid of the toxins. Similarly, next time you go to the mall, take the stairs. Hence, including these little things into your routine helps you to feel like you are taking care of your body and this can gradually stop making you feel fat and bloated.
Make a List of Your Good Qualities
I know this is a hard one. You find it hard to look at your positives when you are feeling fat and bloated. You are not in the right headspace to think about something that you appreciate about your body. But, you will soon find that it is very helpful once you make the list. It is okay to look yourself in the mirror and see the weight around your stomach and your heavy arms. It is really okay. Your journey to love your body comes from acceptance. When you do this simple activity, you start seeing yourself and your body in a better light. This helps you to appreciate your body better than yesterday. Therefore, go ahead, take a notebook and a pen and make that list!

You are not too sure how to go about this whole list-making activity? Don’t worry, have a look at a few of the examples.

Physical Qualities
  • Write down five of your physical abilities ( Clue: Play tennis, Good arm strength, stamina etc )
  • Name a physical feayure that you admire of yourself.
Non-Physical Qualities
  • What are the few qualities that people mostly complement you on? ( Humbleness, Strong sense of self, Kind etc)
  • Name your abilities and talents (Determination, Good communicator)
Stop Telling Yourself That You Are Fat
Do you believe words have power? Of course, they do. We become what we tell ourselves. Just like how we become what we think, what we eat. All these things are true. In fact, most of the times people stop exercising is when they tell themselves that it is impossible to lose weight. Further, makes them indulge in emotional eating. Unfortunately, this brings them back to square one. Back to feeling fat and bloated. Sometimes it gets hard to stay consistent with exercising and eating healthy. It is okay to have a few cheat days. Nobody in this is born without any flaws or imperfections. We have days when we want to snuggle in bed under the blanket and eat a delicious pizza. You should not feel guilty in doing so. However, you should be mindful that it does not happen very often.
Turn a Deaf Ear to Stop Feeling Fat
You are maybe okay with the way you look. But, people around make you feel that you are unhealthy and call you “Fat”. A lot of people experience this. It really very unfortunate that people are not kind and empathetic to others. If your friend/ family member body shame you. Especially, makes you feel like you do not look good because they think you are fat. These comments from the people that you love can hurt your feelings. But, you always need to watch out for yourself. You need not listen to such comments that are hurtful. It can hurt but remember you are stronger than you think. Have you ever thought this negativity can be fueled to attain your health goals? Yes, that is right. Isn’t that such a great idea? These hate comments can be turned into a healthy and active lifestyle.
Make a Health Goals Board
This is a very helpful tip. When you visualise your goals it is more likely that you achieve them. Make a health goals board that keep you motivated. Instead, you can even keep a journal to note your health goals. It is up to you how you want to visualise your health goals. In fact, many studies have shown that keeping a health goals board can be beneficial. Do you want help to get started on your very own customised health goals board? These are a few easy tips for you to get started:
  • Take a white chart paper or white cardboard sheet
  • Paint or stick a calming wallpaper
  • Write your goals ( Eg, Doing a 30 minutes of exercise, eat a high fiber diet etc)
  • Write inspirational messages or quotes ( You can easily find them on google)
  • Work towards your goals and make it a reality.
Be Kind to Yourself
Even if the world around you is spreading hate and judging bodies. The key to loving yourself is to be kind to yourself. Practice self-care. This helps you to prioritise your health and your peace of mind. Find activities that you have a great time with. Take a walk down the neighbourhood, meet up your friends, go watch your favourite movie, have that pizza that you have been craving for a long. Also, you should not restrict yourself from doing the things that bring you joy. Most importantly stop telling yourself that you are fat. Hence, prioritise your health and yourself.

Chapter 2:

Tips to Help You Debloat

Sometimes along with self-love, healthy eating and working out, it is very helpful to know a few tips and tricks that you can use when you are feeling super bloated. Here are some tips from Dieticians and Nutritionists.
Consume Pottasium Rich Foods
Nutrionalists recommend having a potassium-rich diet. This can help in flushing out the excess sodium and water retention in the stomach. It is also very important to drink water. Warm water can also help you.
Try Drinking Ginger or Peppermint Tea
This can be your miracle drink when you are uncomfortably bloated. Ginger and peppermint are popularly known for their digestive benefits. It is a natural and gentle quick fix that mother nature has blessed us with. Also, did you know drinking ginger or peppermint tea after a meal can help you digest food better? isn’t that truly wonderful?
Take a Walk
Walks can reduce your belly bloat. It can help stimulate your digestive system contract. Take a walk and you will soon find that you get relief. Walking helps in releasing the trapped gas as your body muscles and joints are moving. It also helps you declutter your mind. Being in nature can bring calmness and a sense of peace.
Rule Out Your Food Intolerances
There are many times that people are unaware of their food intolerances. You might be lactose intolerant or are allergic to nuts. Hence, it is best to rule out the food items that can make you have gas, stomach pains and bloating.
Drink Water to Stop Feeling Fat and Bloated
Whether you had a pizza or a balanced breakfast bowl, drinking enough water helps you debloat. Doctors, Dieticians and Nutritionists advise drinking plenty of water for general wellbeing. In fact, drinking water helps to flush out toxins from our body and helps you debloat and keeps your weight in check.

At Espychonline there are a series of self-help courses including Body Image Concerns” that can help you to understand your body image struggles and learn healthy coping skills. Please visit the Courses page to find more information about it. You may also find it interesting to read up a bit more on ” How to Stop Being the Fat Friend in Your Group?” to understand how to stop feeling fat.

"Practical and insightful" David

70 sections

6-Weeks Self-Paced

  • Educational Content
  • Quizzes
  • Self-reflection material
  • Suggestions & feedback
  • Worksheet, tips & tools to use

$9.00 $12.00

25% discount