Body fat: “Easy to gain, hard to lose.”
Although it’s needed for warmth, energy, and cushioning of the internal organs, body fat has a nasty reputation.
Even at the peak of the body positivity movement, body fat is still one of the most significant problems when it comes to health and fitness.
There are many websites that offer meal prep plans, workout classes, 30-day challenges, and “magic” herbal supplements in order to lose body fat. But to successfully tone it down and become healthy, you must understand the science behind body fat.
The “Low Down” on Stubborn Fat
Humans have two different types of fat: brown fat and white fat.
Brown fat, also known as the “good fat,” acts like muscle tissue in that it burns calories.
A Harvard study showed that people who have small amounts of brown fat tended to have healthier metabolisms. White fat, also known as subcutaneous fat, is the type associated with risks. It can typically be found settling around your hips and thighs, among many other places.
Another factor to consider isn’t so much the amount of body fat that you have, but where it’s stored in the body.
Body fat distribution varies.
Some people store most of their fat around their stomach, which is known as apple-shaped, whereas others who are pear-shaped store their weight around their hips, thighs, and butts.
The apple-shaped distribution is more dangerous, as it surrounds many of the internal organs.
It might surprise you that you can’t actually target fat loss, as much as you’d like to try. If you’re looking to lose that bit of belly or thigh fat, it’s going to take a lot more than crunches or squats to see results.
Getting rid of stubborn fat in most cases requires a combination of “eating right,” working out, and having the mental fortitude to stay focused and committed.
For those who want to try to get rid of those obstinate fat cells, there are many things you can do.
Create a Caloric Deficit
Calories, the units of energy that we get from consuming different foods, play arguably the most crucial role in losing stubborn fat.
Research has shown that in order to achieve fat loss, you need to burn more calories than you’re taking in, otherwise known as a caloric deficit.
In order to create a caloric deficit, you must first know how many calories you need for your daily activities. There are many websites that have calorie calculators, which will not only tell you how many calories you need to maintain your current weight, but also how many you’ll need to lose some.
Get Moving
While it’s possible to lose body fat without working out, physical activity – even just 15 minutes a day – can help to burn calories and excess body fat.
There are also many other health benefits to working out, including increased energy and improved brain function, and there’s a reduced risk of developing chronic diseases.
Catch Some Zzz’s
Many people have underestimated how important sleep is to the fat burning process.
Most people need to get between 7 and 9 hours of sleep every night. Getting any less can trigger cortisol to spike, which causes the body to conserve energy. It also causes the release of ghrelin, a hormone that increases your appetite.
Lastly, poor sleep may decrease your resting metabolism, causing your body to burn fewer calories at rest.
Be Patient
One of the most important parts of the weight loss process is being patient.
A major problem with weight loss is that you currently see advertisements and social media feeds tricking you into thinking that your dream body is just a month away.
The reality is that it takes time to see some results and reach your goal. Taking it one day at a time can make the difference between shedding unwanted body fat for good and completely falling off the wagon.
Sources:
- James O. Hill, Holly R. Wyatt, John C. Peters. Energy Balance and Obesity. NCBI. Jul 2013. Internet: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401553/
- Aaron M. Cypess, Sanaz Lehman, Gethin Williams, Ilan Tal, Dean Rodman, Allison B. Goldfine, Frank C. Kuo, Edwin L. Palmer, Yu-Hua Tseng, Alessandro Dorua, Gerald M. Kolodny, C. Ronald Kahn. Identification and Importance of Brown Adipose Tissue in Adult Humans. NCBI. Apr 2010. Internet: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859951/
- Caroline Pullen. 7 Ways Sleep Can Help You Lose Weight. Jun 2017. Healthline. Internet: https://www.healthline.com/nutrition/sleep-and-weight-loss#section5
