We have all said the magic phrase, "I feel fat" at one time or another. While it may be a common saying, does it accurately describe what we are feeling? What exactly does fat feel like? If fat doesn't have a feeling, what exactly are we feeling? Looking deeper at this question might help you decide the best course of action to take to feel something different.

Being bloated is a possible cause of feeling fat. It is a feeling of discomfort in the abdominal area that may also include gas and cramping. Gas and bloating can be the result of a variety of sources. Food intolerance or food allergy is a common cause. As intestinal bacteria feast on food sugars, they produce gas. There are six foods that are thought to be the most gas producing – broccoli, cabbage, beans, raw apples, milk and raisins. If you are experiencing gas and bloating issues, take note of your meals and snacks to see if those issues come shortly after consuming one or more of the big six and then adjust your diet accordingly.

Water or fluid retention is another frequent reason people can feel fat. Premenstrual water retention is a common but temporary problem that many women experience at one time or another. It is possible to retain five to six pounds of water especially in the abdomen and breast areas of the body. Since the menstrual cycle is controlled by the endocrine system, if you have medical conditions that are endocrine in nature, you may be more prone to monthly water retention issues and temporary weight gain. Edema is the accumulation of water in atypical places throughout the body especially under the skin. People with medical conditions such as hypertension, cardiac (heart), hepatic (liver), or renal (kidney) disease all frequently deal with issues of edema. They rely on diet modifications and a variety of medications to keep things under control. If you have a medical condition that is susceptible to variations in sodium concentrations, water retention from a high sodium intake is likely. When you find you are feeling fat, look at the previous day's intake and take note of the high sodium choices to see if fluid retention could be the cause. Making wise choices the following day and drinking plenty of water will soon get things back on track.

Eating too much at one time and being overfull is another cause of feeling fat. Eating large portion sizes is the most obvious reason. Consuming a large number of high fiber foods or a high fat meal are also possible causes as well. Pain and discomfort are possible especially if your full stomach creates pressure on the pyloric sphincter at the top of the stomach. If you experience this type of full feeling, evaluate your portion sizes, meal timing, and meal composition. Aim for smaller meals and snacks eaten more frequently so that you are not over extending the stomach at any one time. Also, determine if you are including too many high fiber foods or high fat foods. A high fat or high fiber diet can result in a slower rate of digestion that can leave you feeling fuller, longer. Look at how much fluid you consumed with your meal or snack when you are feeling overfull. Too much fluid with food can cause temporary stomach distention. Try saving your fluids for between meals and limiting fluids with meals to reduce this problem.

I would dare say feelings of guilt are most likely what feels fat. Guilt for eating too much, guilt for eating the wrong thing, guilt for giving in to temptation, and a host of any other feelings of guilt related to food. The feelings do not come before you eat because if they did, you most likely would have made different choices. Emotions frequently cause havoc with our food and snack decisions. Once we have emotionally made choices, it is easy to slip into the feelings of guilt and suddenly you are in a cycle that can cause you to say why even bother any more. Here is one word of truth. You CAN stop feeling guilty and turn that feeling into an action plan. Admit you gave in to temptation, took a larger portion than you intended, did not realize the calorie content of the item you selected or whatever is your reality. Own the choice or the lack of a choice. Decide what you will do the next time you are in the same situation. Say goodbye to feelings of guilt in favor of feelings of empowerment. Turn those feelings of fat into feelings of strength that you realized the problem, own the choice or lack of choice and have an action plan for the next time. Enjoy feeling empowered and how thin that feels.

Feeling fat can lead to a whole host of negative feelings and actions that can sabotage our weight loss efforts. It is important to decide where the feeling originates so you know the best course of action to elevate it in the future. The next time you are ready to utter that magic phrase, think about what you are really feeling. Determine what changes you will make to reduce the chances of the feeling returning. Once you have created a plan, move on, leaving the feeling behind you. This prevents the negative self-talk that can follow. It eliminates those feelings from festering and leading to a downward spiral of negative thoughts and feelings that lead you to giving up on your goals.

Do you say the magic phrase often? Are you able to identify what you are really feeling? What action steps will you take the next time you feel this way to allow you to feel empowered instead?