Fat or Bloat?

Time isn’t real, the scale is the enemy, and the earth is flat. Well, two of those three things are true. You know that feeling where you’ve worked out consistently and went all in throughout the week to only be rewarded with the struggle of buttoning up a pair of your favorite jeans? Defeated much? Or that feeling where you’ve improved your eating habits, dedicated more time to your physical fitness, only to step on the scale and see the number increase by a few pounds. Yet again, defeated much? I’m pretty sure most women who are conscious about their health and fitness have felt this at some point during their fitness journey. I am going to tell you something that I wish someone could have told me at the beginning of my fitness journey. You might not actually be gaining any fat, you might just be bloated.

What is the difference between bloat and fat?

Fat is the result of a caloric surplus whereas bloat occurs as the result of your stomach becoming enlarged with fluid or gas.

What causes bloating?

IBS - Irritable Bowel Syndrome - IBS causes the large intestine to become inflamed after eating trigger-foods. Bloating is a symptom of IBS. If this is an issue in your life, or you predict that this may be, I recommend that you consult with your medical professional for proper evaluation.
High Fibrous Foods - Too much of a good thing is a bad thing - i.e, eating too many high fiber foods such as cabbage, broccoli, Brussel sprouts.
Lactose Intolerance - Believe it or not, humans are not designed to drink milk from a cow, or to digest dairy at all really. Some of us were lucky in the natural adaptation chain and do not have lactose intolerance issues. Others, not so much.
PMS - It’s no secret that right before a woman’s menstrual cycle she is dealing with an influx of hormones which can result in bloating right before, and during the first few days of her period. Note to self - Relaxxxxxx, It’s normal, and it’s going to go away.

How can I prevent bloating?

Avoid foods that are intolerable - Many of us have specific food intolerances that have yet to be addressed. If you’ve been having an issue with bloat lately, there may be one or two common reasons as to why this keeps occurring. I recommend working with a nutritionist if the issue occurs continuously and keeping a daily log of what you’re eating. This will help you figure out what your gut is not tolerating well.
Stop chewing so much gum - I don’t know about you but I definitely used to be a gum addict. My relationship with food was not the best at one point and I found gum to be a happy medium as it gave me the impression that I was eating food, with only a fraction of the calories in between meals. I’ve come to learn that chewing gum can actually cause bloating as you are trapping more gas and air in your stomach with each chew.
Take Digestive Enzyme Supplements - The gut powers the brain, so we want to always ensure it’s functioning properly. With loads of good and bad bacteria in the body, it’s quite normal for your stomach to need some help once in a while to keep everything afloat. I recommend taking an OTC digestive enzyme, or finding a good probiotic to incorporate into your daily life. It’s been life-changing for me!
Apple Cider Vinegar shots - There are several reasons why you should take an ACV shot (diluted with water) each morning. If this comes apart from your normal routine, you won’t even notice bloating becoming less frequent, but you’ll also notice a slight curve in your appetite. In addition to this, ACV tends to help with this as well.
Drink less coffee and alcohol - Alcohol is one of the #1 thing that can cause bloating. This is simply because we are simply dehydrating ourselves when we drink alcohol and do not drink enough water at the same time. Eliminate it from your diet altogether during the times of bloat.

What to do when you're bloating?

Focus less on cardio and do more strength training core workouts - Sometimes to get the ball moving, you have to well, move it. Some people feel that once they’re bloated and they notice that shift on the scale they have to run miles and miles to break even. You’re going to want to target your core muscles when you’re bloated to help be-rid of any trapped gas or potential blockages as this will cause your muscles to contract. Watch my 5 minute lower ab workout for ideas!
Drink LOTS of water - This may sound like an odd statement but the best way to beat bloat caused by water retention is to well, drink more water. The water needs to be flushed out of your system and the more water you drink, the more flushing occurs. It’s kind of like a walking paradox really, but it helps.
Avoid swallowing air and gas - Try not to chew any gum during this time or drink from straws. This will prevent more gas from being trapped in your stomach!
Take a Magnesium pill - Magnesium pills are proven to help reduce water retention in the body. If it’s that time of the month, or you’re just simply bloated, try taking a magnesium pill before you sleep to assist with release.

How can I tell if I’m gaining fat vs being bloated?

When you pinch your stomach you do not notice much of a difference, but you still feel heavier. This is a sign that you’re bloated and there is air/water trapped in your belly.
Your stomach size has changed dramatically over a span of a few days - Fat gain does not happen in the course of a single day, or a few days. Oftentimes, if you measure your waist area in the morning, it tends to be a bit bigger by the end of the day because of what's being digested throughout the day. This is normal, and doesn’t mean you’ve gained fat right away.
Only your stomach is bulgy - If the only problem area is your stomach and you have not noticed weight gain in any other area, you may just be bloated.