We are all aware that too much fat in the body can kill us, but this story is far more complex. Here is a short guide to understanding fats in all their forms, and then you can fight the bad ones.
At the beginning of the whole story about fats, we have to define one important thing – fats are good and necessary. Life cannot exist without fat, and all the world’s experts in the field of health and medicine claim that. Our body needs fat to function normally, although that sounds wrong to many people.
Fat is also very smart. It is an active metabolic organ that, just like our brain and immune system, communicates with the rest of our body and sends over 400 signals in the body, most of which we do not understand. These signals affect the heart, liver, appetite, mood and fertility. However, not all fats (or adipose tissue) are created equally, as there are several different types, some of which are good and some bad for our health. Scientific research shows that one third of the total number of obese people examined are actually metabolically very healthy. Conversely, there are many lean people who have harmful fats around their organs (visceral fats), which puts their health at great risk.
Take a look at this fat guide, and then include the exercises that follow the text to reduce your risk of heart disease, Alzheimer’s disease, infertility, then increase energy levels and of course have a beautiful, slender body.
Save your heart
Some people naturally store excess fat under the sternum and around the heart. This is bad from a mechanical point of view, but research shows that fats can also be stored inside the heart cells themselves. This leads to a far higher risk of heart disease.
Take advantage of a secret ally
Most fats in the body are known as “white fat” which stores energy. However, there are also a few grams of “brown fat” that is usually found on the back or around the collarbone, and which actually burns energy. Brown fat is thermogenic, which means that it creates heat. This mechanism has evolved to prevent shivering in newborns, and today scientists believe that it can fight obesity. Exercising in cold conditions stimulates brown fat, which uses the energy stored in white fat as fuel for a given activity. This method is confirmed to burn up to 500 calories a day.
Breathe more comfortably
Fats are not stored in the lungs, but they can certainly affect them. Increased fat tissue on the chest presses on the lungs, and if your neck is thickened, the air channels in your neck narrow, which leads to difficulty breathing. If you snore, feel drowsy while driving or are constantly tired at work, be sure to see your doctor.
As you accumulate visceral fat around the organs, it is wasted on the liver where it can be catastrophically harmful. There is a close link between fat in the liver and the development of type 2 diabetes. Fat in the liver causes increased glucose production. Fats send signals similar to those caused by infection or injury. Because of these signals, you feel lethargic and do not have the energy to exercise, which creates a bad cycle.
An internal killer
It is associated with a high risk of developing diabetes and heart disease, and even Alzheimer’s disease, and you do not have to look obese to gain weight. Visceral fat coats the internal organs and sends metabolic signals that increase fat in the liver and bloodstream. During the period of excessive food intake, it accumulates quickly.
Danish research shows that people who drink up to a liter of cola a day have 23% more visceral fat and as much as 139% more liver fat compared to those on a diet.
Make “beige” fat
One promising study published in the Journal of Natural Medicine indicates that regular aerobic activity can cause a portion of your white fat to take on the characteristics of brown fat.
In layman’s terms, fat burns itself. During exercise, your muscles send a signal to fat cells that make them generate heat. For this reason, it is much better to exercise than to correct the diet when it comes to reducing body fat.
An increased amount of fat in the body reduces the level of testosterone and slows down the blood flow to the penis. Scientific research published in the Journal of Sexual Medicine shows that obese men who lose 5-10% of body fat have a significant improvement in sexual power and erectile function.
Store blood lipids
If you eat too much hydrogenated fats (pastries, snacks …) you increase the amount of fat globules that circulate in your bloodstream (cholesterol and triglycerides). They are necessary for every cell in the body, but when there are too many of them, they accumulate on the walls of the arteries and form a substance called plaque, which slows down the flow of blood to the heart, which leads to worsening of cardiovascular health.
The subcutaneous fat that is under the skin layer is neutral for health. It accumulates in many places in the body, and men tend to accumulate it mainly around the abdomen. Unfortunately, this is the most stubborn type of fat in the body to start, but if you don’t have it so much that it physically slows down and interferes with you, you don’t have to worry about its effect on health.
Fat is stored energy. In order to disappear, you must burn it. Everything we do that increases physical activity will help burn fat. Different tactics will give different results depending on your body composition and build, the type of fat you carry and the way you train.
1. Beginner at the starting line
You are obese, but determined to change that.
The key moment here is tolerance. You need to have a realistic plan. Train larger muscle parties: gluteus, quadriceps or latissimus. If you are big, then you are already strong, so this will work in your favor. Training breaks will increase your aerobic capacity, so you should think about that as well.
2. Beginner in the zone
You are chubby and mobile or slender but immobile
In both cases there is a danger of visceral fat. Continuous aerobic activity is the solution. Research at the University of Birmingham shows that during endurance training you burn the most fat when you are at 68-79% of your maximum heart rate. Other research shows that if you train for more than an hour, fat burns more than the energy needed for a certain activity.
3. Stomach fighter
You are relatively slender, but stubborn subcutaneous fat will not start.
Try an 0 tolerance approach and interval training here. With intervals, you increase the energy that must be created from somewhere, and that is exactly the reserves of fat. On a treadmill, bike, or even when working with weights, divide activity into 20-second intervals with high-intensity performance and 30 seconds with slower-pace performance. Repeat this cycle 5 times.
4. Final definition
You are in good shape and you need a final touch for beautiful abs.
Follow steps 1 to 3 and increase resting thermogenesis (NEAT). This is every movement you make when you are not in the phase of regular training, starting from tapping your thumb on the office desk to standing in the carriage. Research at the Mayo Clinic shows that this way you can burn an additional 350 calories a day. Your fats won’t even know what happened to them.
Diet – lose weight easily, read how!
Replace the bagel with eggs. Have you noticed that you are less hungry during the day if you eat eggs for breakfast. This is because eggs prevent the secretion of hunger hormones, ghrelin. This helps reduce excess weight, provided you do not eat 10 eggs for breakfast.
Replace crunchy snacks with popcorn. Popcorn is a great source of fiber that suppresses hunger, and contains less salt than other crunchy snacks. A portion of popcorn provides 70% of the required daily intake of whole grain cereals and is an excellent source of antioxidants. The only problem is the toppings, so don’t overdo the topping with butter and any sugar toppings.
Replace classic potatoes with white (sweet) potatoes. White (sweet) potatoes are a food with a low glycemic index, which means that they will not raise your blood sugar level as fast as other foods, so you will not experience an energy breakdown after a meal and crave snacks. White potatoes also increase the level of the protein hormone adiponectin, which resists insulin by reducing its level, which the body stores as fat.
Replace creamy with hot. Avoid meals with fatty, milk sauces and dressings in the evening. You better eat something spicy to speed up your metabolism. Capsaicin, which is responsible for the hotness in hot peppers, increases the production of proteins that stimulate the breakdown of fats and use thermogenesis to affect weight loss. This process increases body temperature and the ability to burn calories.