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. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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10 exercises that you can do in 10 minutes to lose belly fat

Here are 10 exercises for belly fat

A saggy and flabby belly is a major area of concern for most of the people. Unhealthy food choices, poor lifestyle habits and sitting all day long in front of the laptops lead to fat accumulation particularly in the mid-section, making your clothes feel tighter. A bulging belly not only makes you feel conscious about your look but is also unhealthy. This type of fat is referred to as visceral fat, which is linked with type 2 diabetes, heart disease, and other conditions. The most annoying thing about abdominal fat is that it is hard to lose, especially if you do not have enough time to spare in the gym due to your busy schedule. Luckily, even 10 minutes a day can help you come to shape. Here are 10 exercises that work particularly on your abdominal muscles and help to burn all those extra fat from the mid-region. You need to do each of these exercises for 45 seconds, followed by 15 seconds of resting period. 

Flutter kicks

Step 1: Lie down on your back with your legs together and hands underneath your buttocks.

Step 2: Lift your right leg off the ground slightly past the hip height. At the same time lift the left leg so it hovers a few inches off the floor. Your back should be on the ground.

Step 3: Hold this position for 5 seconds, then switch the position of the legs, making a flutter kick motion.

Step 4: To make this exercise more challenging, lift your head and neck off the floor.

Kettlebell Swing

Step 1: Stand with your feet shoulder-width apart and hold a kettlebell from the handle with both hands.

Step 2: Bend your knees slightly, push your hips back, and swing the weight between your legs.

Step 3: Stand up, contract your glutes and swing the kettlebell up to about chest height.

Step 4: At the top of the momentum, lock your elbows, keep core tight, and quads and glutes contracted. Return to the squat position and repeat.

Leg raise

Step 1: Lie down on your back with your legs straight and together.

Step 2: Place your hands by your side and keep your legs straight and lift them to the ceiling until your butt comes off the floor.

Step 3: Slowly lower your legs back to the ground.

Step 4: Wait for 2-3 seconds then again take your legs up.

​Bhujangasana or Cobra pose

Step 1: Lie on your stomach with your feet wide apart from each other and hands stretched overhead.

Step 2: Join both your legs and rest your forehead on the ground.

Step 3: Pull back your hands underneath your shoulders (palms resting by the side of chest), keeping your elbows close to the body.

Step 4: Take a deep breath and gently lift the upper half of your body.

Step 5: Breathe in and out in this pose for 4-5 seconds and then come back to the starting position.

​Leg ins and outs

Step 1: Sit down on the ground with your knees bent and feet placed firmly on the ground.

Step 2: Keep your hand next to your hips. Your entire body weight should be on your butt and hands.

Step 3: Slowly extend your legs out and back in towards your chest.

​V-ups

Step 1: Lie on your back and extend your arms behind your head. Feet should be kept together and toes pointed.

Step 2: Keeping your legs straight, lift them up and at the same time raise your upper body off the floor.

Step 3: Keeping your core tight, reach out for your toes.

Step 4: Lower yourself and return back to the original position

​Mountain Climbers

Step 1: Get into a high plank position with your hands placed directly under your shoulder and toes tucked in. Your back should be in a straight line.

Step 2: Bend your right knee and bring it near your chest, pause and then take it back to its original position.

Step 3: Repeat the same with your left leg. It should look like you are running on your hands and knees.

​Russian Twist

Step 1: Sit down on the floor with your knees bent and feet lying flat on the ground.

Step 2: Lean back slightly so your torso and thighs form a V-shape or a 45-degree angle.

Step 3: Clasp both your hands in the front and lift your feet slightly off the ground.

Step 4: Engage your core muscles to twist your torso first to the right, then back to centre, and then to the left.

​Side plank with leg lift

Step 1: Lie on your right side and balance your body weight on your right forearm and right leg.

Step 2: Lift your hips in the air to form a straight line from shoulders to ankles.

Step 3: While keeping your torso stable, lift your left leg without bending your knee.

Step 4: Take your left leg up (1 foot) then bring it back to the starting point. Try not to drop your hips.

Reverse Crunches

Step 1: Lie on your back comfortably with your legs stretched and arms resting by your side.

Step 2: Bend your knees and lift them off the floor to bring them to your chest level. This is the starting point.

Step 3: Roll your pelvis upward so that your knees come close to your forehead.

Step 4: Hold the pose and then lower the pelvis back to the starting position, keeping your knees near your chest.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement