Are you less than happy with the width of your waist? Before you call yourself "fat" and blame it on pounds, consider another culprit: bloating. Bloating is uncomfortable and can make you feel less-than-stellar in your own skin. It may also be indicative of an underlying health issue. Resolving bloating takes a different approach than simple weight loss. Therefore, it's important to know what you're up against.
Causes of Bloating
Bloating can have multiple causes. Many people with underlying physical ailments, such as Crohn's disease, IBS, and coeliac disease, experience bloating. For most conditions, dietary changes will vastly reduce the occurrence of bloating. For example, individuals who are lactose intolerant will experience bloating after drinking milk; the best solution is to remove dairy from the diet.
Are you Really Bloated?
You may be questioning if you are experiencing bloating or weight gain. One of the best clues is to examine how you feel. Bloating will often cause discomfort around the abdomen. Does it hurt to press down on your stomach? Then it's probably bloating.
However, bloating doesn't always cause discomfort. To truly determine if it's bloat or weight gain, examine yourself in the mirror when you wake up. After a full night's sleep, your body is in a fasted state and your intestines should be clear of any bloat-inducing food. If your stomach is flat in the morning but expands after meal times, it's safe to say something you're eating is causing bloating. If your issue is true weight gain, you're less likely to see such wild fluctuations over a matter of hours.
How to Resolve Bloating
It's worth talking to your doctor to find out of your bloating is caused by an underlying health ailment that needs further treatment. A doctor can also help you diagnose the problem and provide sound medical advice. For most, bloating is caused by food and can be resolved by removing bloat-causing foods from the diet. An elimination diet is the best way to determine which foods are the culprits. A food journal can also help you determine which foods are safe, and which cause bloat. Many find that removing or reducing carbohydrates such as bread can help reduce bloating.
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That Time of the Month
If you're coming up on your time of the month, your issue may very well be bloating. Many women find they experience some amount of bloating before and during their period. Be on top of your diet during this time; cut out sugary foods, caffeine, and alcohol. Reduce starch. Make sure to get plenty of fluids so you don't retain water. Pre-menstrual bloating can be vastly improved by paying special attention to diet.
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Closing Thoughts
Many people think they've gained weight when, in fact, they are experiencing bloating. Diagnosing the problem is half the battle. If you're experiencing bloating, track what you're eating. Cut out foods that cause you to bloat. You'll soon find yourself looking and feeling better.
