How do you get rid of belly fat and bloating?

Overall, losing abdominal fat is a balance of diet, exercise, and lifestyle changes. This includes eating more fruits, vegetables, and lean protein, and reducing the amount of trans fat, refined carbs, sugar, and alcohol you consume.

healthline.com - Bloating vs. Fat: How to Tell the Cause of an Enlarged Belly - Healthline

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If your midsection feels slightly larger than usual, you might wonder if this size increase is caused by weight gain or bloating. Although the two may look and possibly feel the same, weight gain and bloating have key differences. According to Bryan Curtin, MD, MHSc, director of the Center for Neurogastroenterology and GI Motility at Mercy Medical Center in Baltimore, bloating is the subjective sensation of abdominal fullness, pressure, or trapped gas. In other words, it’s when your belly becomes enlarged with gas or fluid. It’s generally a temporary condition. In contrast, belly or abdominal fat develops over time. It requires a lower calorie intake and an increase in exercise to go away. With that in mind, here are the main differences between bloating and abdominal fat, the causes of each, and ways to find relief. How to tell if you’re gaining fat or if your belly is bloated Not sure if you’re gaining fat or just dealing with belly bloat? Here are some ways to tell the difference. Appearance and storage You have a couple of easy ways to tell whether it’s fat or bloat, says Matthew Olesiak, MD, chief medical director at SANESolution. “Fat is stored throughout the body via adipocytes (fat cells),” he says. So, if you’re gaining fat, Olesiak says you’ll notice it on several other areas of your body, such as your back and thighs. But if your belly is the only body part that has expanded, Olesiak says it’s likely bloat. How it feels The next time you feel your abdomen expanding, pay attention to how it feels. Bloating will usually cause your belly to feel hard and tight, whereas abdominal fat will feel soft. Length of time One way to know if you’re gaining fat or just dealing with a bout of bloating is how long it lasts. Curtin says that bloating comes and goes. But generally, abdominal fat is more constant. Measurable on the scale “Belly bloating is an uncomfortable sensation that everyone has experienced at some point,” says William Li, MD, author of “Eat to Beat Disease.” It can come and go, and it’s not something you can measure on a scale. Gaining weight from fat is different. “Actual weight gain from fat is seen on a scale and doesn’t go away by itself,” Li says. Remedies for stomach bloat When it comes to bloating, you have two options to keep it in check: you can avoid foods and activities that trigger bloating, and you can intervene when you first notice your stomach feeling full or swollen. The good news is there are as many remedies for bloating as causes. Here are some remedies to try the next time you feel bloated. Reduce gas-producing foods Olesiak says if you’re dealing with stomach bloat after eating, consider reducing the following gas-producing foods: broccoli

cauliflower

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beans

cabbage

oats Avoid processed foods Curtin says the sugars and preservatives in processed foods can be a common source of bloating. Monitor bowel movements Keeping a regular schedule of bowel movements can help prevent bloating by providing information about potential triggers of the bloating. Eat slowly This includes eating smaller portions. Slowing your eating also helps lower the amount of air you swallow, which can trigger stomach bloat. Sip on some herbal tea The following herbal teas may help reduce bloating: peppermint

ginger

cinnamon

lemon balm

chamomile Use peppermint oil Peppermint oil taken as a supplement may help improve various symptoms for people with IBS by reducing muscle spasms, according to a 2014 research review . Speak with a doctor before taking any supplements, as they are not closely monitored by the Food and Drug Administration (FDA). Some supplements may contain stronger concentrations of active ingredients that could pose health risks, as well as other ingredients not listed on the label. Skip the carbonated drinks Carbonated drinks like soda and energy drinks deliver gas into your intestines, causing belly bloat. Be proactive Li recommends taking probiotics or eating fermented foods. This can help restore healthy gut bacteria and lower the production of gas and other irritating toxins by harmful bacteria. Go for a walk You might feel like taking a nap after your meal. But Kristen Fleming, MS, RD, says that moving at a steady pace while taking a walk can stimulate the passage of gas through your digestive tract and offer relief. Try an abdominal massage Fleming says that with the correct technique, abdominal massage can release tightness, cramping, and gas. A 2015 study found that abdominal massage is helpful in reducing malignant ascites, which is a buildup of fluid in your abdomen. Press gently with your fingers to perform this abdominal massage: Starting on the right side of your stomach by your pelvic bone, rub in a circular motion upward until you reach your ribs for 1 minute. Move straight across to the left side for 1 minute. Rub in circular motions downward until you reach your left hip bone for 1 minute, then back up to your belly button for 2 to 3 minutes. You can press gently with your fingers. Repeat the massage in a clockwise motion for 10 minutes. What causes abdominal fat gain? Unlike stomach bloat that comes and goes throughout the day, abdominal fat, also called visceral fat, sticks around unless you make permanent changes to eliminate it. Abdominal fat usually the result of overall weight gain. This happens when you consume more calories than your body is burning. For some people, abdominal fat is the result of an unbalanced diet and minimal physical activity. But for others, it might be caused mainly by diet, and more specifically, eating too many calories. This can happen even though they exercise regularly. Foods that can contribute to abdominal fat gain include: sugary foods and drinks

alcohol

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foods with high levels of trans fats According to a 2021 research review , carrying excess fat around your midsection can put you at risk of: type 2 diabetes

heart disease

high blood pressure

problems with metabolism Menopause is another factor that contributes to an increase in abdominal fat. This is due to a drop in estrogen levels which causes fat to be stored in the abdomen. How to lose abdominal fat Most of us deal with abdominal fat. If you’re trying to lose a few pounds to reduce abdominal fat, you may decide to adjust your diet and increase your physical activity. Overall, losing abdominal fat is a balance of diet, exercise, and lifestyle changes. This includes eating more fruits, vegetables, and lean protein, and reducing the amount of trans fat, refined carbs, sugar, and alcohol you consume. On the movement side, make sure to get at least 150 minutes of cardiovascular exercise each week. Additionally, 2 days of strength training per week can help reduce abdominal fat. When to contact a doctor with concerns about bloat or abdominal fat Bloating is generally a temporary condition you can manage at home. But sometimes, visiting a doctor is a good idea. Contact a doctor if your stomach is bloated and also distended, which is when the stomach gets noticeably larger after a meal. Also schedule an appointment if you’re experiencing bloating and: severe pain

nausea and vomiting

weight loss You can also see a doctor if you are gaining abdominal fat. A doctor can provide helpful information about proper diet and exercise techniques you can use to lose fat.

healthline.com - Bloating vs. Fat: How to Tell the Cause of an Enlarged Belly - Healthline

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