If you are thin or muscular, you should pay attention to where fat is stored in your body. This is because it is giving you important health signals that need your attention so that you can live a healthy life with a captivating silhouette.
Here CrfatSide, we will help you discover if your curved pieces have a little extra weight and we will reveal ways to reduce those areas.
How to Identify The “extras” Around Your Body
- Breasts and arms: your white fat cells can be stored around your breasts and arms due to genetic reasons and only burn for total body weight loss. That is why you must first know your body mass index. BMI can be calculated by dividing its height by the square of its height. You can use an NIH BMI calculator to find out yours. A BMI of 30.0 is considered obese and is a call for weight loss.
- Abdomen: For women, a waist size of more than 35 inches or 88.9 centimeters is considered obese and for men, a waist size of 40 inches or 101.6 centimeters is considered an important marker of extra fat around the abdomen
- Hips and thighs: to understand if you have additional weight in this area, it is necessary to verify the waist/hip ratio (WHR), which can be calculated by the size of the waist divided by the size of the hip. According to the World Health Organization, the ideal WHR should be 0.9 inches or less for men and 0.85 inches or less for women.
A recent study shows that a thick waist is a sign of a possible heart attack or diabetes in the future. The fat around the waist area is called visceral fat, which is actually stored around the vital internal organs. This is what makes it dangerous. The Mayo Clinic suggests that apple and pear-shaped bodies are more likely to have heart problems due to visceral fat.
- Pear shape has a narrower waist and shoulders than the hips. If you have a pear-shaped body, it does not necessarily mean that you are at risk. However, pear-shaped women tend to gain weight and become an apple, especially after menopause.
- An apple shape has a larger waist than the shoulders and hips. This is the one to avoid.
Once you start exercising with a high fiber diet, your waist area will be one of the first parts of your body to show good results. However, even if you do a lot of abdominal exercises, you will not see any definition without a general weight loss. Focus on cardiovascular exercises such as running and cycling before preparing for your 6 pack. Also, don’t forget that stress and irregular sleeping patterns can increase extra fat around your waist.
Breasts and arms
Although general weight loss is generally suggested, you can benefit from localized fat reduction, where you burn fat in specific areas and tone the muscles underneath. In addition, you should control your insulin levels if you suffer from obesity.
Drinking a lot of water and eating high-fiber foods, along with bodyweight exercises, such as push-ups, planks, and triceps can help in trying to thin the breasts and arms. Do more aerobic exercises to tone your muscles and get a balanced figure.
Hips and thighs
The fat around the hips and thighs is considered subcutaneous fat. This means that these acids do not enter the bloodstream and damage internal organs by accumulating under the skin, which makes it relatively safer than waist fat. A study by the University of Oxford shows that a large bottom can help prevent heart disease and diabetes, because the fat stored in the thighs, the lower part and the hips contain fatty acids from the food we eat.
It is possible to reduce fat around the hips through weight loss. Replace processed foods and sugar with fresh seasonal foods and natural sugar. As soon as your body gets used to the new diet, it will begin to burn the stored fat for energy. This is the best time to start exercising! You can probably benefit from high-intensity interval training, which can provide effective results. For this type of training, you will do short periods of intense exercise and rest for a specific period.
Know the type of “good” fat!
There is another type of fat cell known as “brown fat cell”. Science still reveals its mysteries, but it is safe to consider it beneficial. Stored primarily in small deposits, such as the neck, shoulders and collarbone areas, it is packed with iron, which gives it its color.
When a brown fat cell is burned, it produces heat, but without producing “tremors.” This means that this is the type of fat you don’t want to burn. However, you may want to convert your white fat into brown cells to lose weight and get a healthier body. Christian Wolfrum, Ph.D. says, “Creating just 2 ounces of active brown fat can increase calorie burning by 20%.”
Always look for what works for you to achieve your best figure. Do you have other tips and tricks to share with our community?