Am I gaining weight...Or am I just super bloated?
Whether it’s after a fun night out filled with salty snacks and pizza or seemingly for no reason at all, you’ve probably woken up to a distended stomach and tighter pants at some point in your life. But how do you know when you’re just bloated—or if it's actual body fat?
We talked to five experts for how to tell the difference between the two—plus how to address either one if that's your goal.
Meet the experts: Allison Koch, RD, is a Chicago-based nutritionist. Mary Sabat, RD, is the founder of Body Designs by Mary. Bryan Curtin, MD, is a gastroenterologist and the director of the Center for Neurogastroenterology and GI Motility at Mercy in Baltimore, Maryland. Alex Caspero, RD, is a plant-based chef behind the Delish Knowledge and a certified personal trainer. Lisa M. Davis, PhD, is a clinical consultant in nutrition.
Bloat and body fat look and feel different from one another.
“Bloating is when your abdominal region or belly feels full, tight, and has the appearance of being swollen or distended,” says Allison Koch, RD, of the Running Dietitian. It can occur when you eat, drink, or have too much gas. It may feel different from person to person, but it can range from mildly uncomfortable to intensely painful.
Fat, especially if it builds up around the midsection, develops over time and tends to stick around longer. “It feels soft instead of tight,” Koch adds. But, remember: Not all body fat is harmful to health. It keeps you warm and stores vitamins like A, D, E, and K, which are essential to organ and tissue function. Fat is also important for the proper functioning of blood sugar, the brain, hormones, and metabolism.
“Stomach fat refers to subcutaneous fat, which is the fat that accumulates just beneath the skin in the abdominal area,” says Mary Sabat, RD, founder of Body Designs by Mary. “It is the fat you can physically feel and pinch.” This type of fat is generally considered less harmful to overall health than visceral fat, which is located deeper within the body, per Sabat.
Bloating typically resolves on its own, while you’ll need to get rid of fat by lowering your body fat percentage overall through exercise and diet.
Belly bloat also shows up more suddenly compared to belly fat, which accumulates over time.
Weight gain due to excess fat shows up on the scale gradually, while weight gain as a result of bloating can show up quickly, such as overnight or even within the same day, says Koch.
Here are a few other tips to help you identify out you are dealing with bloat or excess fat in the stomach area.
Check the mirror in the a.m. “When we wake up in a fasted state, our food has already left our stomach and is probably well into our colon, so we do not get that bloated feeling and look,” says Alex Caspero, RD, the owner of Delish Knowledge. “If you wake up with a stomach that is a good two sizes smaller than when you go to bed, something is going on in your gut.”
Think back to your bathroom activities. “Being backed up causes you to weigh more until your body releases the waste it is holding onto,” says Lisa M. Davis, PhD, a clinical consultant in nutrition. This can literally expand your stomach. While every woman’s regular is slightly different, if yours is not on a pretty reliable schedule, it is not regular. Irritable bowel syndrome (IBS), low fibre intake, PMS, sleep changes, stress, and even traveling can all contribute to constipation, she says.
Dehydration can also cause bloating. “Your pee should be a light lemonade color. It does not need to be clear or very pale, but it should not look like iced tea or dark lemonade,” says Caspero.
Know your body. “When you gain weight, it is rarely in one area,” says Caspero. It spreads out over your arms, belly, butt, face, thighs, etc. Though you might notice it most in areas where you tend to carry more of your body fat, bloating is all about the abdomen, she says.
Consider your cycle. Throughout the menstrual cycle, changes in female sex hormones, especially estrogen and progesterone, can result in serious water retention. “The fluid can spread around the body, but seems to affect your tummy most of all,” says Davis.
Re-evaluate after meals. “Bloating tends to happen around and after meal times and changes throughout the day. If you eat lunch and feel bloated afterward, but that feeling goes away when you hit the gym, it is likely bloating,” Caspero explains.
What you eat matters too—consuming a lot of carbs or salt can cause tissue to hold onto water, says Davis, noting that just two cups of water weighs one pound. If you are on a low-carb eating plan, you can expect more fluid in your system post-pasta.
Top causes of belly bloat
“Most of the time bloating is due to an accumulation of gas in the GI tract,” says Bryan Curtin, MD, a gastroenterologist and the director of the Center for Neurogastroenterology and GI Motility at Mercy in Baltimore, Maryland. This can be due to a variety of reasons, which include the following:
Chewing a lot of gum
Eating too quickly
Having a digestive disease such as Crohn's disease, irritable bowel syndrome (IBS), or ulcerative colitis
Drinking a lot of carbonated beverages
Consuming too many fibre-containing foods
Being constipated
Having dairy when you have lactose intolerance
“Medical conditions, such as food allergies, gluten intolerance, infections, or even a bowel obstruction can also cause bloating,” Koch says, adding that certain medications may have bloating as a side effect as well.
“If you have recently undergone abdominal surgery and experience bloating along with severe constipation and loss of appetite, or if you have bloating along with a distended belly, abdominal pain, difficulty breathing, heartburn, nausea, or vomiting, consider contacting your doctor or visiting the nearest emergency room,” says Koch.
Top causes of belly fat gain
Excess calorie intake, together with lack of physical activity and a stressful lifestyle, can lead to weight gain that preferentially shows up as fat deposits around the midsection, Koch says.
Certain foods may contribute to abdominal fat gain, including alcohol, foods high in fat (specifically those containing trans fat), and sugary beverages and foods, according to Koch.
Menopause could also be to blame, thanks to the change in hormone levels, specifically a decrease in oestrogen.
How to reduce belly fat safely and sustainably
“It is important to understand that spot reduction of fat is not possible,” shares Sabat. “To reduce stomach fat, you need to engage in overall weight loss strategies by creating a calorie deficit through a combination of a healthy diet and regular exercise.” This will lead to overall fat loss, including in the abdominal area. Here are a few ways to do just that:
Aim for a calorie deficit. A tried-and-true way to reduce fat around your stomach is by creating a calorie deficit by consuming fewer calories than you burn. This can be achieved through mindful eating, portion control, and regular exercise.
Eat a balanced diet. Focus on a well-rounded diet that includes fruit, healthy fats, lean proteins, vegetables, and whole grains. Avoid or minimize processed foods and sugary beverages and snacks.
Get a sufficient amount of sleep. Aim for seven to nine hours of quality sleep per night. Inadequate sleep can disrupt hormone levels and increase appetite, leading to weight gain.
Manage stress. Chronic stress can contribute to abdominal fat and weight gain, which is why Sabat says to practice stress-reducing techniques like deep breathing, engaging in hobbies, or meditation.
Engage in regular exercise. Combining cardiovascular exercises (i.e. cycling, running, or swimming) and strength training exercises (i.e. bodyweight exercises or weightlifting) can help boost metabolism, burn calories, and increase muscle mass. HIIT workouts, which involve short bursts of intense activity followed by periods of rest, can also help change your body composition.
Incorporate core moves. We repeat: It is not possible to target fat loss in specific areas of the body, but there are ways to focus on strengthening and toning the abdominal muscles. “This can create a more defined appearance and improve core strength,” says Sabat. “Incorporating exercises that specifically target the abdominal muscles, such as bicycle crunches, planks, and traditional crunches can help strengthen and tone the muscles in that area.”
How to relieve bloating as quickly as possible
Koch points out it is best to identify and address the cause of bloating, and prevent it before it happens. Here are a few tips to consider:
Reduce your consumption of certain types of foods. “For excess gas accumulation, you may find reducing your consumption of the types of foods that contribute to bloating may help,” Koch says. This includes fibrous foods like beans, broccoli, cabbage, cauliflower, and oats, as well as carbonated drinks, and gum.
Eat more gut-friendly foods. Incorporating fermented or probiotic-containing foods like kefir, kimchi, kombucha, tempeh, sauerkraut, and yogurt, can help strengthen your gut bacteria, which aids in breaking down food and digestion. “I encourage my clients to eat at least one fermented food or probiotic per day,” says Koch.
Slow down at mealtime. “Put your fork or spoon down between bites, stay mindful, try not to multitask while eating, and consider smaller portions. This will help slow your eating, which can impact the amount of air you swallow, reducing stomach bloat,” Koch says.
Go for a walk. Taking a short walk or including some light movement post-meal can also encourage gas to pass through your digestive system, providing relief. Laying or sitting down can contribute to gas buildup and bloating.
Consider an OTC option. Dr. Curtin says some over-the-counter (OTC) products like Gaviscon, Simethicone, or natural products like peppermint oil can help. But he emphasizes that the best way is generally to try and have a bowel movement and avoid carb or sugar-heavy foods.
When to talk to your doctor
Sabat says to look out for these signs that it's time to talk to a pro:
Your abdominal fat is not going away. If you are struggling with excessive abdominal fat and have tried lifestyle modifications without significant improvement, it can be helpful to consult a healthcare professional. They can provide guidance, evaluate your overall health, and recommend appropriate strategies for weight loss or further investigation if necessary.
Your bloating is persistent or severe. If you experience chronic or severe bloating that is accompanied by other symptoms such as abdominal pain, blood in the stool, changes in bowel movements, or unexplained weight loss, it is important to seek medical attention. These could be signs of an underlying digestive or gastrointestinal issue that requires evaluation.
You notice rapid or unexplained weight gain. Sudden or unexplained weight gain, especially in the abdominal area, should be discussed with a doctor. It could be a sign of an underlying medical condition such as fluid retention or hormonal imbalances that needs to be addressed.
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