Many people look at their reflection after a meal and wonder, “Have I gained weight overnight?” In most cases, the answer is no. What you’re experiencing could be bloating, a common digestive issue that makes your belly feel tight, stretched, and uncomfortably full.
Understanding whether it’s excess fat or bloating is crucial. Dr Vishal Khurana, Director of Gastroenterology at Metro Hospital, Faridabad, tells Moneycontrol, “Both fat and bloating may make your abdomen appear larger, but their causes and treatments are completely different.”
Difference between bloating and belly fat
While both conditions can make your stomach look bigger, Dr Khurana explains the differences between the two:
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Fat builds up slowly and can usually be pinched or grasped. It’s the result of consuming more calories than you burn, along with factors such as low activity levels and metabolism.
Bloating, on the other hand, happens suddenly — often after eating. It’s caused by trapped gas or digestive disturbances and typically subsides within a few hours or days.
“Bloating gives a feeling of tightness or swelling, but you can’t physically grab it like fat. If your abdomen looks distended and feels uncomfortable after meals but returns to normal later, it’s likely bloating,” explains Dr Khurana.
However, he warns that both can coexist, especially in people with sedentary habits or poor digestion.
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Common causes of bloating
Dr Khurana points out several everyday habits and medical conditions that can trigger bloating:
- Eating too fast or overeating large portions
- Gas-producing foods like beans, cabbage, and certain grains
- Food intolerances, such as lactose or gluten sensitivity
- Digestive disorders like IBS, GERD, constipation, or SIBO
- Stress, hormonal changes, or certain medications
“These issues are quite common and often manageable through lifestyle adjustments,” he informs. However, not every swollen belly is harmless. Abdominal distension can also indicate deeper issues such as liver disease, inflammatory bowel disease, or, in rare cases, abdominal tuberculosis or tumours.
“Persistent pain, unexplained weight loss, weakness, or visible swelling that doesn’t go away should never be ignored. These symptoms call for immediate medical evaluation,” cautions Dr Khurana.
How to avoid bloating
Dr Khurana shares simple steps to manage a bulging tummy: "Healthy habits," he says, "can go a long way in keeping your stomach flat and comfortable."
- Limit processed and fatty foods; eat more fibre-rich fruits and vegetables
- Identify and avoid food triggers that cause gas or bloating
- Eat slowly and chew thoroughly to support digestion
- Stay physically active to maintain metabolism and gut function
- Seek medical advice if symptoms persist or worsen
- Listen to your gut
A bloated or bulging tummy can be your body’s way of asking for attention. “Don’t ignore ongoing discomfort or sudden changes in your abdominal shape. Early medical advice helps rule out serious causes and ensures quick relief,” says Dr Khurana.
FAQs on How to Burn Belly Fat
1. What exercises are effective for burning belly fat?
Cardio exercises like running, cycling, and swimming, combined with strength training and core workouts such as planks and crunches, can effectively target belly fat.
2. Can a specific diet help reduce belly fat?
Yes, a diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains while avoiding processed foods and sugar can help reduce belly fat.
3. How important is hydration in burning belly fat?
Staying hydrated aids in digestion and can help control hunger, making it easier to maintain a healthy weight and reduce belly fat.
4. Does stress affect belly fat accumulation?
Yes, high stress levels can lead to the production of cortisol, a hormone that can increase belly fat storage.
5. How much sleep is necessary to help burn belly fat?
Aim for 7-9 hours of quality sleep per night, as insufficient sleep can disrupt metabolism and contribute to weight gain, including belly fat.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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