Excess belly fat versus bloating: How to tell the difference?
Difference between belly fat and bloating
If you feel bloated or have accumulated fat in the abdominal region, it can both pose several challenges to your body. From being unable to fit into your favourite pair of jeans to feeling uncomfortable in your own skin, a lot can go haywire if you're suffering from bloating or have gained weight around the belly area.
However, the two must never be confused with one another. While bloating is temporary and will gradually reduce on its own or with some remedy, belly fat is something that is stubborn, difficult to get rid of and may also give light to different health issues.
What is bloating?
Bloating is a condition in which your stomach swells up and feels full or tight, most often because of gas. One of the common causes of bloating is constipation, wherein a person finds it difficult to pass stool. This in turn leads to fewer bowel movements, leading to straining and a lot of pain.
Some of the prevalent symptoms of bloating include stomach pain, discomfort, gas and a grumbling stomach. In severe cases, it may also lead to blood in the stool, nausea, vomiting, heartburn and more.
What is belly fat?
Belly fat refers to excess abdominal fat that builds up gradually as you consume more than what you burn, leading to weight gain and stubborn fats around the waist. These then become difficult to lose in the long run. The main reason behind belly fat accumulation is poor diet, stress and inactivity. Given that the belly fat majorly consists of visceral fat, which is fat hidden in the belly region, wrapped around the organs, these can lead to health complications. That said, proper lifestyle changes can help minimize stubborn stomach fat and also cut down the risk of developing severe illnesses.
Belly fat vs. bloating: Key differences to note
While belly fat and bloating may look the same, they feel and are very different. Some of the key differences are as follows:
- Bloating is something that may be temporary and may go down with a bowel movement. However, when it comes to belly fat, it will never go down, unless you make some drastic changes in your lifestyle.
- While bloating is localized, which means it only occurs in the stomach region, which expands when there is excess gas accumulation, belly fat is more widespread. You will notice excess fat erupting everywhere in the body including in the abdomen, thighs, hips and more.
- As compared to belly fat, with bloating, you're more likely to feel fuller and will experience a tighter stomach. Belly fat is more spongy.
- Bloating can be painful, whereas belly fat is painless. But in the long run, excess abdominal fat may do more damage than a temporary bloating.
How to relieve bloating?
Experts believe eating fibre-rich foods is the best way to maintain a healthy gut. Fibrous foods like broccoli, cabbage, cauliflower, oats can all reduce the risk of persistent bloating.
Additionally, probiotics like kefir, kimchi, kombucha, tempeh, sauerkraut, and yogurt can help tremendously in strengthening your gut.
Apart from that, regular activity, exercises can also maintain good overall health, keeping bloating at bay.
Exercises to reduce belly fat
Belly fat is accumulated fat around the waist that may take time to reduce. However, with a proper diet and regular exercise, you can get rid of it. Here are some belly fat-burning, core-strengthening exercises you can do at home.
Mountain climbers
Step 1 - Situate your hands and toes on the floor in a plank position.
Step 2 - Engage your core and pull your right knee towards your chest as far as possible.
Step 3 - Step back to plank position and now, pull your left knee towards your chest.
Step 4 - Do this alternatively.
Burpees
Step 1 - Situate your hands and toes on the floor in a plank position.
Step 2 - Engage your core and pull your right knee towards your chest as far as possible.
Step 3 - Step back to plank position and now, pull your left knee towards your chest.
Step 4 - Do this alternatively.
Forearm plank
Step 1 - Start with a push up position with your elbows bent, placing the weight on your forearms.
Step 2 - With your core engaged and tightened, clench your glutes and keep your body straight from head to heels.
Step 3 - Hold the position.
Russian twists
Step 1 - Sit on the floor, bringing your legs out straight.
Step 2 - Lean back slightly and form a V-like shape with your torso and legs.
Step 3 - Tighten your core and twist your torso from side to side without moving your legs.
Step 4 - Repeat until you choose to take a break.