People have varying body shapes, and there is nothing wrong with that and no need to change it. That said, though, there is also no shame in wanting to rock a Jason Momoa or an Angela Bassett kind of body. Unfortunately, fat loss is no easy feat, and numerous moving parts are involved. Apart from diet, exercises for burning body fat, and cosmetic treatments, there are getting enough sleep, managing stress levels, and overcoming hormonal imbalances, to name a few.
However, there has not been enough publicity or information concerning the various types of body fat and how you can effectively target them. Luckily, this guide delves a little deeper into every kind of fat and the most effective ways to keep them off for good.
The Different Types of Body Fat Explained
There are six types of body fat. Here is everything you need to know about each one:
Full Upper Body Fat. This form of body fat is triggered by inactivity, overconsumption of sugar and overeating. It accumulates quickly since the individual consumes more calories than when they can burn away. Upper body fat distribution is associated with atherosclerosis, glucose intolerance, hypertension, and insulin resistance. If you are in this category, you can try the following to get rid of the unwanted fat:
1. Aerobic Exercises – Physical activity, whether bodyweight arm workout, jogging, or walking, can help you burn excess calories. It would be best to consider swimming since the water buoyancy helps you work out without increasing the risk of injuries. Resistance training like dumbbells, lifting, or Pilates also goes a long way to targeting upper body fat.
2. Proteins Are Your Friends – Proteins digest slower than carbs and help you feel full longer. Some studies also show that proteins help boost metabolism and retain muscle mass. Some of the best protein sources include:
- Omega-3 fatty acids
- Greek yoghurt
3. Sail Down The Intermittent Fasting Lane
Choose – to eat or to fast? It is hard, right?
Well, intermittent fasting allows you to do both by helping you alternate periods of consuming food with periods of fasting, enabling you to shed the extra fats. There are various approaches to intermittent fasting, and some may involve eating only breakfast and lunch, while others restrict eating to specific days. Nonetheless, studies show that the practice can help reduce weight and maintain muscle mass.
4. Lower Abdomen Fat – This form of body fat is caused by anxiety, depression, and stress. All three reactions produce cortisol, a hormone that causes your lower abdomen to store excess fat when triggered. Irregular sleep patterns can also cause various negative reactions in your lower abdomen. So, next time you feel anxious or stressed, think about your belly.
The best way to get rid of lower abdomen fat is by:
● Getting More Zzz’s – It does not matter if you are an early bird or a night owl; getting 7-8 hours of sleep matters. Various studies have linked adequate sleep with weight loss. In one study, over 200 women who took part in a six-month weight loss program boosted the probability of weight loss success by 30%, thanks to getting seven hours of sleep.
● Breathe – Everyone experiences stress at some level. Stressful situations cause our bodies to release cortisol, a hormone that raises blood pressure, destroys immunity, and leads to weight gain. By incorporating strategies to help you reduce stress, you can manage your weight and achieve a happier life. Some ways to manage stress include:
Anything that calms your mind and promotes relaxation possesses stress-handling potential.
5. Lower Body Fat (Thighs & Buttocks)
This form of body fat is triggered by excess gluten in your diet, like whole grain or bread. The more calories you consume, the more fat you will gain around your thigh area. Therefore, reducing your calorie intake is the first step to managing body fat. You can do so by:
● Subscribing to Ketosis
You can either take the keto diet or invest in the best weight loss supplements. These may allow for ketosis, enabling your body to use the stored fats as an energy source. It would be best to also cut down on deep-fried foods, fatty foods, and refined carbs such as French fries, pasta, pizza, vegetable oil, and white rice.
● Go Mediterranean
Compared to low-fat diets, lower-carb meals are better for handling lower body fat. According to a 2019 Journal, low-carb Mediterranean diets are more effective at reducing body fat than low-fat diets.
If you have to consume fats, go for non-saturated fats like avocado, nuts, and olive oil. You should also subscribe to whole grains over refined carbs – these can put the kibosh on any body fat.
● Fiber Arts
You might also want to consume fiber-rich foods like flax seeds, oats, and oranges. These help you feel full and help manage weight loss.
● Belly Fat
It is mainly triggered by the excessive consumption of alcohol, difficulty breathing, lack of sleep, and munching on refined foods. So, what can you do other than get rid of the bad stuff to achieve that snatched waistline? Here are some ideas:
● Don’t Say No to Cardio.
Some exercises for burning fat include dancing, kickboxing, running, and walking—these condition your heart and lungs, which are essential for your overall health. Research even shows that 20 to 40 minutes of moderate cardio helps boost metabolism and increase lean muscle mass. Need some #kickstarting inspo? Try biking, swimming, or chasing Meatball around the house.
● Snack on Healthy Noms
Keeping up with your fitness, belly fat, and the Kardashians can be daunting. However, it would help if you did not forget to eat. Tiny adjustments to your diet can significantly impact your body composition. You should also try dietary supplements like Plenity to help keep you full for longer and speed up your metabolism. You can check out the Plenity review on numerous sponsored sites.
● Bye-Bye Soda, Booze & Processed Juices
Constantly sipping on carbonated drinks like soda can add a ton of calories to your body, contributing to body fat. Another culprit? Booze. Alcohol contains numerous calories not usually listed on the bottle. Therefore, that bottle of whisky you love downing every weekend contains more calories than the adverts claim.
Booze also lowers your inhibitions, which causes you to overeat or snack on unhealthy foods. So, swap these drinks for a glass of water or a zero-calorie alternative like green tea. Water is essential for your health, while green tea is packed with antioxidants that boost your immunity, enhance your energy levels, and protect you from free radical damage.
6. Lower Body Fat (Leg Fat)
This form of body fat is caused by genetics or pregnancy. It is also diagnosed in individuals who often travel on buses, flights, and trains. When you sit for a long time, the lower parts of your body swell, which results in body fat accumulation.
● The Coffee Goodness
If you worship at the Starbucks temple, you have a reason to celebrate – coffee is a winner in the weight loss endeavor. The morning hour elixir contains caffeine, which stimulates your nervous system, revving up your metabolism and breaking down fat.
● Hydrate, Hydrate, Hydrate
Water is essential to your livelihood. Drinking more water and peeing often allows your fluids to go away from your body. Also, avoid salty foods since they trigger water retention in your body. And walk, walk, and walk as much as you can. Rather than using the elevator, take the staircase at work.
● Stomach With Upper Back Fat
This form of body fat is caused by inactivity. Inactive muscles do not work, which will lead to a protruding belly, then an upper back fat, and later increased body fat.
What is the fat-blasting option? There are a few:
● HIIT It!
High-intensity interval training (HIIT) is a high-energy workout that fuses intensity spurts with short rest periods to keep your heart rate up and to keep going. It blasts more calories in a short amount of time than any other form of cardio and has been proven to promote weight loss. Ready to give it a shot? On your next gym appointment, try alternating between Tabata workouts and cardio HIIT for 30 seconds at a time.
● Vinegar For The Win
Listen, yes. Vinegar is best served with salads and marinades, but research shows that taking vinegar boosts cardiovascular health, regulates blood sugar, and stimulates your body’s fat-burning furnace.
A 2018 study also showed that taking one to two tablespoons of vinegar every day for 12 weeks could help reduce body weight and shrink your waistline. So, next time your BFF asks you to take tequila shots, go the apple cider vinegar way, and your love handles will be no more.
If you are not a fan, opt for dietary supplements. Most contain herbal ingredients known to boost metabolism, enhance energy levels, and increase lean muscle mass. You can check out the Plenity review if you do not know where to start.
The Bottom Line
Body fat gets a bad rep, but it is important for normal bodily functions. Fat helps keep metabolism in check and hormones balanced. However, with the good comes the not-so-great. Some fats like the upper body fat or belly fat can put you at risk of various life-threatening diseases.
By consuming fibers and proteins, investing in the best weight loss supplements, and strength training, you can blast body fat and live healthily. Just make sure to be consistent. And when nothing seems to work, ensure you consult a doctor to see if there are underlying issues.
Sophia Anthony is a freelance writer and blogger, covering health and fitness topics through visual representation. She is very passionate about general health and beauty. Apart from work she likes dancing and listening to music. You can also contact her on Facebook, and Instagram.
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