Belly Bulge: Is it Bloating or Belly Fat?

We all experience bloating, particularly after a large meal. It can cause not just your jeans or pants to feel tight, but also your stomach to feel full and swollen with some discomfort. It can sometimes be confused with belly fat, which can cause your stomach to protrude and your waistline to increase. 

Bloating and belly fat, however, are not the same and are dealt with differently. Continue reading as we discuss the differences between the two and share a few ways on how to reduce bloating and belly fat. We also provide a brief rundown on a few non-invasive fat reduction procedures that can shape/contour stubborn areas.

What is bloating? 

Bloating is more of a feeling or sensation of fullness and tightness in your stomach. It causes your abdomen to become expanded or appear swollen, which can be due to gas, fluid, or solids buildup. Bloating is temporary; it is least or looks less noticeable in the morning and worse in the afternoon following a meal. 

The thing with bloating is that it can appear or happen suddenly, usually after a meal. It can also cause burping, cramps, gas (flatulence), and diarrhea or constipation. It can be due to several factors, such as:  

• Consuming lots of high-fiber foods
• Eats lots of carbohydrates and salty foods
• Overeating or eating too fast  
• Drinking a lot of fizzy or carbonated drinks
• Irritable bowel syndrome (IBS)
• Constipation 
• Bacterial overgrowth
• Food intolerance
• Hormonal fluctuations (including before your period or during menopause)
• Stress
• Certain medications

What is belly fat? 

Belly fat refers to the pinchable bulge in your stomach. Unlike bloating, it develops over time and commonly shows up when you eat more calories than you are burning off. Belly fat includes the layer of padding beneath the skin (subcutaneous fat) and fat pads that surround the internal organs (visceral fat). 

Having a large amount of belly fat increases your risks of high blood pressure, diabetes, heart disease, and certain cancers. You can find out if your belly size is a concern by measuring your waist (just above your hip bone). A measurement of more than 35 inches (89 centimeters) in women and more than 40 inches (102 centimeters) in men indicates a large amount and greater health risk.

Causes of belly fat include: 

• Eating too much and working out too little (consuming more calories than you burn)
• Poor diet (foods with high-calorie content and low nutrients, such as sugary and processed foods)
• Having a sedentary lifestyle
• Too much alcohol 
• Stress
• Genetics
• Aging (and a decrease in muscle mass and function)
• Decreasing levels of estrogen

How to reduce bloating

Bloating, in general, is temporary but for some, it can happen more often than normal. If bloating is a recurring problem for you, it is best to talk to your healthcare provider. There are also ways to avoid or reduce bloating, such as:

• Increase the amount of water you drink.
• Eat slowly or mindfully to avoid overeating.
• Choose meals that are high in protein and complex carbohydrates.
• Eat smaller meals, instead of three big meals a day.
• Eat high-fiber foods, but avoid sudden or large increases in the amount of fiber when doing so. 
• Exercise regularly. 
• Avoid carbonated drinks.
• Take probiotics or eat fermented foods. 

How to reduce belly fat

The best approach is to make lifestyle changes. Just make sure to avoid drastic changes like extremely cutting your calories or avoiding all types of fat. The same is also true for trying “special diets or tricks”, which may put you at risk for further health issues. Some of the things that can help include. 

• Drink lots of water.
• Consume more protein and complex carbohydrates.
• Avoid sugary and processed foods.
• Reduce your calorie intake by reducing portion sizes. 
• Limit or avoid alcoholic beverages.
• Engage in regular physical activity, like aerobic exercise and strength training.
• Reduce stress and get enough sleep.

How Sanctuary by Cutis can help

At Sanctuary by Cutis, we believe that healthy lifestyle changes are the best way to approach belly fat. We, however, also know that sometimes it is okay to consider treatments, especially for stubborn fat bulges or those that don’t respond well to diet and exercise. We have:

CoolSculpting Elite – uses fat freezing in Singapore to target and freeze fat cells. It features dual sculpting that enables the treatment of two areas at the same time and C-shaped applicators that complement the body’s natural curves. CoolSculpting Elite can reduce up to 27% of stubborn fat in the treated area and is US FDA-approved for nine areas, including the abdomen, thighs, flanks, and under the chin. 

ZLipo – also uses controlled cooling temperatures to eliminate fat cells and reduce fat layer thickness. It features 360° applicators and a larger handpiece that can treat more fat cells and cover more skin surface. ZLipo can also treat two areas at the same time and be used on the abdomen, hips, waist, arms, and double chin. 

Vanquish ME – uses radiofrequency heating to melt and kill fat cells. One thing that makes Vanquish ME in Singapore unique is that it is contactless; it can treat fat bulges without touching or coming into contact with the skin. It is US FDA-cleared for circumference reduction in the belly and can treat large areas such as the flanks and thighs. Additionally, it doesn’t require a specific BMI, unlike other fat reduction procedures. 

Want to learn more about our non-invasive fat reduction and body shaping procedures? Contact us via WhatsApp at +65 9780 2079 to find out how we can help or book an appointment.