The Truth About Fat

The Truth About Fat

For most of use, body fat has a bad reputation. From the dimply stuff that plagues women thighs to the beer bellies that can pop out in middle-aged men, fat is typically something we agonize over, scorn, and try to exercise away.

Fat has more functions in the body than first thought.

Fat is known to have two main purposes;

  • Fat stores excess calories in a safe way so you can mobilise the fat stores when you’re hungry.

  • Fat releases hormones that control metabolism.

There are actually 5 types of fat in the body.

Brown Fat - 

In recent studies, scientists have found that lean people tend to have more brown fat than overweight or obese people, and that when stimulated can burn calories.

As children you have more brown fat than adults, and its what helps them keep warm. Brown fat stores calcite in adults but still help with warmth.

Brown fat is now thought to be more like muscle than like white fat. When activated, brown fat burns white fat. 

White Fat - 

White fat is much more plentiful than brown. The job of the white fat is to store energy and produce hormones that are then secreted into the bloodstream. 

Small fat cells produce a “good guy” hormone called adiponectin, which makes the liver and muscles sensitive to the hormone insulin, in the process making us less susceptible to diabetes and heart disease.

When people become fat, the production of adiponectin slows down or shuts down, setting them up for disease.

Subcutaneous Fat - 

This kind of fat is found directly under the skin. It’s the fat thats measured using skin-fold callipers to estimate your body fat percentage. 

In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad and may have some potential benefits. But this kind of fat on the belly may be another story. Theres emerging evidence that the danger of big bellies lies not only in the deep visceral fat but also the subcutaneous fat. 

Visceral Fat -

Visceral fat wraps around the inner organs and spells trouble for your health. Visceral fat drives up the risk of diabetes, heart disease, strokes, and even dementia.

Visceral fat is thought to play a larger role in insulin resistance, which boosts risk of diabetes, than other fat. 

Leptin is a hormone released by belly fat. It plays a role in appetite regulation but also in learning and memory. This is why excessive visceral fat can lead to dementia and its connection with the hormone leptin.

Belly Fat -

So this fat is both visceral and subcutaneous fat. If you are a woman with a waist line larger than 35 inches or a man with a waist line larger than 40 inches you are more at risk of disease. 

Abdominal fat is viewed as a bigger health risk the hip or thigh fat. And could mean having a worse effect on insulin resistance, boosting the risk of diabetes, and a worse effect on blood lipids, boosting heart and stroke risks.

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Thigh Fat, Buttocks Fat

While mean tend to accumulate fat in the belly, its no secret women, especially if “pear-shaped” accumulate it in their thighs and buttocks.

Unsightliness aside, merging evidence suggests that pear-shaped women are protected from metabolic disease compared to big-bellied people.

Weight Loss and Fat Loss

So when you lose weight, what kind or kinds of fat do you shed?

"You’re losing white fat”

“People tend to lose evenly all over”

The results change a bit, however, if you add workouts to your calorie reduction. If you exercise plus diet you will tend to lose slightly more visceral fat from your belly.

https://www.webmd.com/diet/features/the-truth-about-fat#1

So what percentage should my body fat be in order to be healthier and even leaner?

We can use callipers or a stat measurement device to help check your body fat.

We can use callipers or a stat measurement device to help check your body fat.

So those that regularly exercise should be between 10 - 20% for men and 20-30% for women ..

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This chart above shows you the visual effect of each type of body shape in relation to their body fat percentage.

If you wish to discuss some extra training or advice on nutrition so your own body fat should be within a healthier area then please get in touch with us .. ever phone 01751 475363 or email pete@peternelsonfitness.co.uk