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Is Your Swollen Stomach Belly Fat Or Bloating? 4 Questions To Find The Answer

Is Your Swollen Stomach Belly Fat Or Bloating? 4 Questions To Find The Answer

For those of you who have ever suffered from a swollen stomach, you will be aware that this can be an uncomfortable and emotionally distressing experience. What you may not know is the root cause of this. While many believe that it occurs as the result of excess belly fat, it may actually be the manifestation of bloating.

It is important to distinguish between these two issues, as both have entirely different triggers and are indicative of potentially diverse health problems. A lack of knowledge and understanding may also cause you to use the wrong approach to deal with the problem, which could exacerbate the issue and the symptoms you are forced to manage.

How Can you Tell the Difference Between Belly Fat and Bloating?

When presented with a swollen stomach, the first step is to monitor your symptoms to determine what is the most likely cause. This can enable you to make an informed decision on how you deal with the problem, ensuring that you pursue suitable courses of treatment that deliver the desired result.

With this in mind, here are four important considerations when attempting to distinguish between belly fat and bloating:

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1. Is the Swelling Localized or Widespread?

To begin with, examine your stomach visually. Is the swelling localised, or can you identify bulges in other places on your body? If you answer yes to the former, you are most likely suffering from bloating that has targeted the stomach and the abdominal regions. If you notice additional bulges elsewhere and particularly on the thighs, hips and buttocks, however, you are probably carrying excess fat.

2. Is Your Swollen Stomach Firm or Spongy?

At this point, take the time to press your stomach and focus specifically on the most pronounced areas of swelling. As a general rule, stomach fat will feel spongy and malleable when pressure is applied, whereas bloating usually makes your abdomen appear tight and noticeably firm. As a result of this, anyone who can grasp more than an inch of your stomach, it is probably carrying excess fat.

3. Is the Swelling Constant or Intermittent?

The duration of your swelling is also a key indicator of the root cause, as fat cells build up over time and are likely to remain constantly. In contrast, bloating occurs in intermittent periods, meaning that the shape of your stomach may fluctuate throughout the course of each day.

4. Is the Swelling Painful?

On a final note, it is important to check whether or not the swelling is accompanied by pain. After all, bloating is almost always a painful experience to some degree or another, whereas excess fat is not known to cause any physical discomfort. The presence of excess gas is also a symptom of bloating, particularly if it coincides with the expansion of your stomach.

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How Can you Deal with a Bloated Stomach?

Establishing your precise symptoms should offer a clear indication into the root cause of your swollen stomach, and at this stage, you can begin to plot a clear course of action. This is crucial, as the failure to distinguish between fat and a bloated stomach causes many to categorise swelling as a trivial and unimportant problem that only impacts on their physical appearance.

This is a significant oversight, as a bloated stomach may also be indicative of a serious health concern known as dysbiosis. This refers to an imbalance that exists between good and bad bacteria within your stomach, where unhealthy and unnatural organisms such as yeast and protozoa become prominent in the intestines and alter the bodies fundamental nutrition patterns.

This imbalance, which hinders the growth of the 400 organisms that are naturally found in the stomach, can cause a multitude of health complaints in addition to bloating (including indigestion, diarrhoea, nausea, iron deficiency, stomach infestations, fatigue and even skin conditions).

So if you have determined that your stomach is bloated rather than covered in excess fat, here are some initial steps you can take to manage this problem:

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1. Stay Hydrated At All Times

Let’s start with the basics, as when you are not drinking enough fluids, your body automatically retains water to prevent dehydration. So, by maximising your fluid intake and drinking at least six, eight-ounce glasses of liquid each day, you can remain hydrated and prevent the retention of water. Just be selective about the drinks that you consume, with the best bet being to focus on water and avoid sugary or artificially flavoured drinks.

2. Consume Largely High-Protein Meals

Similarly, high-protein meals can also reduce water retention and alleviate the symptoms of bloating. This is because such diets promote the elimination of fluids through urine, helping tissues to dry out over time. This is particularly effective for women, who are most likely to suffer from water retention and subsequent bloating.

3. Reduce your Carbohydrate Intake

In case you weren’t aware, irritable bowel syndrome (IBS) remains the most common digestive disorder in the world, affecting an estimated 14% of the global population (most of whom are undiagnosed). Bloating is a common symptom of this ailment, but even if you are not suffering from IBS, this conditions may offer an insight into the root cause of your problem.

More specifically, indigestible carbohydrates known as FODMAPS are known to drastically increase stomach bloating and exacerbate the symptoms of IBS, so reducing or at least modifying your carb intake can lead to a dramatic improvement in your condition over time.

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What if You are Suffering from Belly Fat?

For those of you who find that they are simply carrying excess belly fat, here are some tips and techniques that can help you to trim this and restore a healthier physical form:

1. Avoid Refined Sugar and Simple Carbs

Interestingly, those carrying excess belly fat should also look to manage their carbohydrate intake carefully. Avoiding ‘simple’ carbs that are loaded with fat is a good starting point, as it eliminating the type of refined sugar found in chocolate, sweets and so-called energy drinks.

2. Create a Protein and Fibre Rich Body

The cultivation of a protein and fibre rich body can also help to reduce stomach fat over time. Protein is known to reduce unhealthy food cravings by 60%, for example, while also boosting metabolism by between 80 and 100 calories. A diet containing soluble and viscous fibres also triggers a slower and more effective digestion process, making you feel fuller for longer and maintaining a reduced, natural appetite.

Just remember that fibres are similar to carbohydrates in terms of their complexity, so you will need to determine which ingredients are the most conducive to fat and weight loss.

3. Combine Diet with Exercise

When looking to trim body fat, exercise is a key consideration. This should be aligned with diet to achieve the optimal results, although it is important to strike the ideal balance between cardiovascular and muscle work-outs. Performing abdominal exercises alone is not enough to reduce belly fat, as you must engage in high-intensity activity to burn the fat and reduce the circumference of your weight.

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

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        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

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                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

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                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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