Having too much of body fat is not good for health – a fact that we are all aware of. The focus always remained on how much body fat do we have, but something that needs to be attended and needs to be paid attention is the distribution of the body fat that we have, that is where do you have it.
This means, there are some places where having fat does not matter much, whereas having an excess of fat at some other places could be problematic.
How to know about the difference?
Here are some facts that you should know about the distribution of fat in your body and the impact that you have on your health. And yes, a know-how of how you can attain balance for a good health.
It is not in our control to manage the distribution of fat
We have a good knowhow of the entire amount of our body fat. And what about where does that fat show up? Is a bit difficult to manage.
Accumulation of fat along the midsection, or thighs, or on hips is very common. But how much fat we have and where it hangs up depends on the individual sex, age, genes, and one’s hormones.
How is the body fat allocation determined?
- Genes – studies have shown that around 50% of the distribution of body fat may be determined by our genetics. There are good chances to follow your family pattern if most of them have heavy hips or round bellies.
- Sex – researches have shown that in females, the level of healthy body fat lies between 14% to 31% and for males, it ranges from 6% to 24%. Women have the tendency to accumulate fats around hips and buttocks while men’s tendency is to accumulate added fat around the midsections.
- Age – as we get older, the tendency of having overall body fat also increases due to slow down in the level of metabolism and steady loss in our tissue muscles. We tend to most likely have visceral fats instead of subcutaneous fats.
- Level of hormone – in our 40’s hormones and weight are generally liked together due to natural fall of hormones like estrogens in women and testosterone in men.
Types of Body Fats that need to be paid Attention
Different fats are located in different parts of the body and they all have different functions.
- Subcutaneous fats – mostly around butts, thighs, and hips.
- Visceral fats – can’t be felt much but lies around abs
- Brown fats – chest and shoulder
Subcutaneous fats have its benefits too
Subcutaneous fats are basically the stored energy. Its little amount has great benefits.
Hormones like leptin are pumped giving signals to the brain of fulfillment and help in overcoming overeating. An anti-inflammatory hormone Adiponectin is released that helps in maintaining a healthy level of blood sugar.
So stop jiggling and look out for positives.
Increase in Visceral fats can be dangerous
Visceral body fat is stored around the vital organs. The fat may have an effect on the liver, turning into cholesterol and travel to the bloodstreams and end up in clogging up of the arteries.
Visceral body fat signals the release of inflammatory chemicals and helps in resisting chemicals.
Increase in Visceral fat may increase the risk of
- High BP(blood pressure)
- Heart disease
- Certain Cancers
Research shows men and women who are considered to have normal weight, in fact, have a lot of visceral fats.
It is important to be aware and pay attention to the amount of midsection body fats.
Our lifestyle affects the Level of Visceral Body Fats
Our lifestyle plays an important role.
Intake more of junk food
Junk food tends to get quickly absorbed into the bloodstream triggering up insulin, that works as fat retention hormone. Visceral fats build up with the intake of saturated fats.
Inactive and laziness
Spending most of the tie sitting would likely increase the circumference of your waist. Take a stroll.
With time, constant stress also increases the level of visceral fats. Cortisol – the main receptor of stress hormone is found deep in the tissues of visceral fats.
How to have fat distribution in a healthy way
We may not have a total control over our preference where to have fat in our body. But this does not mean there is no way out to end up excess fat from harmful places like in our belly. To distribute fats healthily
Eat healthy fats
Walnuts, flax, salmon have polyunsaturated fats are a good intake and can be swapped with saturated fats. These polyunsaturated fats support calories, while saturated fats promote added storage of fats.
Choose Complex Carbs and Proteins
This helps in digesting at a slower pace maintain the level of insulin that may add up in belly fat.
Exercise regularly at least 30 minutes a day
Walking, aerobics, yoga, are effective ways to reduce body fats.
Cortisol level gets flooded with constant taming of stress that turns up in excess body fat in visceral tissues.
Sleep six to seven hours at night
Lack of sleep increases the visceral fat by 15%. Sleep well.
Take alcohol in controlled limits
Calories get stored up as visceral fat with flooding up our body system with an excess of alcohol in one sit. Heavier drinkers have a tendency of having a higher level of belly fat.
Enjoy and Take baby steps inculcating them in lifestyle and build up a lifelong habit to enjoy a healthy life today and always. God Bless.