Body fat is a surprisingly complex subject. The idea is very simple: it is the fat stored in the body. But, did you know that there are different types of body fat and that each of them plays an important role in our body? In this article, we tell you how you can lose excess body fat , and what types of healthy fats you should incorporate into your diet.
Discover body fat
First of all, there is one important thing to keep in mind: body fat is not necessarily "bad." In fact, the body needs a certain amount of fat just to perform the basic functions of daily life, such as thinking and breathing . Fat also helps store important vitamins, regulates hormones, and keeps metabolism racing.
So why does body fat get a bad rap? Of course, excess fat is harmful . Still, the degree of damage depends on several factors, including the type and place where it is stored.
Types of body fat
White grease
Also known as white fat tissue, it is the type of fat that most of us think of when we talk about body fat. It is a stored fat, which means that when we consume excess calories, this extra energy goes to the white blood cells of the body and is stored in the form of lipids . These fat cells increase in size and quantity over time as you consume more calories than you burn, leading to weight gain. Losing this leftover white body fat is important.
Brown grease
Brown fatty tissue is a type of fat that kicks in when you're cold. Brown fat uses energy (burning calories) to generate heat (thermogenesis), which helps maintain body temperature . It is linked to a healthy weight, so losing brown body fat is not essential.
Surprisingly, slimmer individuals have been found to have more brown fat than obese individuals . Brown fat affects major organs, arteries, and veins, and can sometimes be found in the neck and armpits, between the shoulder blades, and in the abdomen.
Beige grease
Like brown fat, beige fat is linked to a healthy weight. This type of fat spreads in pea-sized deposits under the skin , near the collarbone and along the spine, according to Harvard Medical School. Although genetically distinct from brown fat, beige fat also burns calories to generate body heat.
Some studies have shown that hormones released during exercise, extreme stress, or cold weather can turn white fat into beige or brown fat . However, most of the studies were small or conducted only in animals. Therefore, more research is needed to better understand beige fat.
Is it easier to lose white, brown or beige body fat?
The easiest type of body fat to lose is visceral white fat, also known as harmful deep belly fat . This is generally the first type of fat to disappear in the process of losing weight.
The reason it is easier to lose this fat first is because when the body is in a calorie deficit, it mobilizes excess fat for energy .
Subcutaneous fat, although less dangerous to health, is much more stubborn and difficult to lose. Local exercise, such as abdominal exercise, can contract the abdominal muscles, but it does not necessarily reduce visceral fat.
How to lose body fat?
When you exercise or do some physical activity, your muscles get energy from stored glycogen . High-intensity cardio burns fat, but strength and resistance training is also recommended, as increasing body muscle mass helps burn more calories and fat , as well as increasing metabolic rate.
