Dummies' Guide To All Types Of Fat And How To Lose Them
Introduction to Fat
According to Wikipedia, Fats are one of the three main macro-nutrients , along with carbohydrates and proteins Fat molecules consist of primarily carbon and hydrogen atoms and are therefore hydrophobic and are soluble in organic solvents and insoluble in water. In this article, we are going to explain to you on the different types of body fat and how some of them may contribute to your weight gain and lead to issues such as heart diseases. We will then explain how you can lose the right type of fat through a healthy diet, aerobic exercise and strength training. Read on!
What is Brown Fat?
This body fat is composed of several small lipid (fat) droplets and a large number of iron-containing mitochondria (the cell’s heat-burning engine). The iron, along with lots of blood tiny blood vessels, gives this fat its brownish appearance. Brown fat is usually found in the front and back of the neck and upper back.
The body can actually produce other types of body fat, but essential fat comes exclusively from the food that we eat. It can be found within the bone marrow, nerves, brain, and visceral membrane that shields your organs. Often considered a good fat', brown fat actually aids the body in burning calories, lowering body fat percentage, keeping warm, and in avoiding obesity induced by diet.
Brown fat, also called brown adipose tissue, is a special type of body fat that is turned on (activated) when you get cold. Brown fat produces heat to help maintain your body temperature in cold conditions. Often considered a good fat', brown fat actually aids the body in burning calories, lowering body fat percentage, keeping warm, and in avoiding obesity induced by diet.
What is White Fat or White Adipose Tissue (WAT)?
This type of body fat is composed of a single lipid droplet and has far less mitochondria and blood vessels, thus resulting in its lighter white or yellow appearance. White fat is the predominant form of fat in the body, originating from connective tissue. White adipose tissue also acts as a thermal insulator, helping to maintain body temperature.
White adipose tissue ( WAT ) or white fat is one of the two types of adipose tissue found in mammals. The other kind is brown adipose tissue. In healthy, non-overweight humans, white adipose tissue composes as much as 20% of the body weight in men and 25% in women. Its cells contain a single large fat droplet , which forces the nucleus to be squeezed into a thin rim at the periphery. They have receptors for insulin , sex hormones , norepinephrine , and glucocorticoids.
When kept at a healthy level, white fat is effective in preventing the risk of diabetes and heart disease in the body, which is certainly a bonus (and a good reason to read up on the different types of body fat).
What is Visceral Fat or Hard Fat?
One harmful type of body fat is called visceral fat (aka hard fat) which lies deep underneath our abdominal muscles, wrapped around the organs in our abdominal cavity.
According to Tom Rifai, MD , a board-certified physician who specialises in metabolic disorders, visceral fat is often caused by a diet high in saturated fat, trans fats , refined carbohydrates and alcohol. When visceral fat surrounds our organs it can cause "metabolic mayhem," Dr. Rifai says, by releasing harmful chemicals such as cytokines that generate inflammation and disrupt healthy organ function.
While visceral fat responds to the rules of caloric balance, just like subcutaneous fat does, research shows that it's particularly sensitive to the inflammatory effects of processed foods . Meanwhile, evidence shows that a diet rich in unrefined foods, protein, unsaturated fatty acids, whole grains, and fibre can significantly reduce visceral fat levels. As can getting the recommended seven to nine hours of sleep per night. And one 2015 study found that strength training is more effective at preventing age-related increases in belly fat compared to cardio.
What is Subcutaneous Fat?
Subcutaneous fat is the layer of body fat found right underneath our skin. About 90 percent of fat in our body is in the form of subcutaneous fat. A combination of white, beige, and brown fat, and a certain amount of subcutaneous fat is healthy. But, again, too much of the white variety can spell trouble by throwing off hormone levels and sensitivity.
How Exercise May Turn White Fat to Brown Fat?
Brown fat, which is actually brown in colour, burns calories. It also is known to contribute to improved insulin and blood sugar control, lessening the risk for Type 2 diabetes. Most babies, including human infants, are plump with brown fat, but we humans lose most of our brown fat as we grow up. By the time we are adults, we usually retain very little brown fat.
The browning program in white fat cells is normally suppressed by a protein called FLCN, researchers have found. It performs this function in cooperation with a major cellular signaling hub, a protein complex known as mTOR. Harnessing this knowledge may one day provide the key to better treatments for obesity.
There are certain drugs that can cause the browning of white fat. Thiazolidinediones (TZDs), a drug used to help manage insulin resistance, can help with brown fat accumulation.
Which Fat is Suitable for Fat Freeze?
Fat freezing (including Wellaholic's WellaFreeze) will not reduce visceral fat. It is however effective against subcutaneous fats. Subcutaneous fat comes in many forms — as an extra belly roll, love handles, or inner thigh bulges and, if treated on an otherwise healthy-weight person, it could be dwindled with CoolSculpting or Fat Freeze.
How to Manage Weight and Lose Fat?
The management of body weight is mainly based on lifestyle modifications and modulating the absorption of food. On the other hand, approaches aimed to enhance EE represent an alternative tool for counteracting obesity and related cardiometabolic disorders.
The factors that influence fat distribution are partially controllable by you, and even the genetic factors can be mitigated to some extent. It's important to remember that fat distribution is influenced by hormones; genetics; race; presence of toxins; physical activity (type and amount); malnutrition; and stress. Of these, you have complete control over the last four toxins, physical activity, nutrition and stress management.
While visceral fat responds to the rules of caloric balance, just like subcutaneous fat does, research shows that it's particularly sensitive to the inflammatory effects of processed foods. Meanwhile, evidence shows that a diet rich in unrefined foods, protein, unsaturated fatty acids, whole grains, and fibre can significantly reduce visceral fat levels. As can getting the recommended seven to nine hours of sleep per night. And one 2015 study found that strength training is more effective at preventing age-related increases in belly fat compared to cardio.
Hence, to lose fat, you need to understand the different types of fat. Always manage up your physical activity and exercise, improve your fibre intake and stick to a healthy diet with plenty of vitamins, and reduce stress. Last but not least, avoid a diet rich in processed foods. Get enough rest of at least seven hours every night.