Having body fat is not bad as long as it is within its normal values, so today we want to talk about it without stigmatizing it, we will find out why it can be important to have a little fat in our body, and what should be done when it is , it begins to accumulate in large quantities by the different parts of the body.
What is body fat and what is it for?
To stay healthy, the human body needs a certain amount of body fat, as it is in charge of certain functions such as; regulate body temperature, provide energy, produce hormones and isolate the organs as their mattress and protective shield.
In order to carry out the functions that we mentioned before, the body is responsible for storing two types of fat. One of them is known as essential fat, which is found in small amounts in muscles, nervous system, organs, and bone marrow. Normally, men’s body fat percentages are lower compared to women, and it is because she needs to store more fat for the functioning of her reproductive system.
The other type of fat is localized fat, this is stored by the body as an energy reserve, the problem with it is that unless a famine overtakes us, we almost never manage to end its reserves, because in general we tend to store more of what we spend.
So that the increase in these two types of fat does not affect our health, we must bear in mind which are the normal values established for them, for example; in a man, their normal fat percentages range between 14 and 17% for women this value changes, reaching between 21 and 24% but it must be clarified that these percentages vary a little with age when the body begins to lose muscle mass .
Types of localized fat and how they should be burned
Localized fat is a type of body fat that the body begins to store for energy, the problem for our health comes when we do nothing to spend it or when we do not control the amount of calories ingested based on our activity. Therefore, so that fat does not continue to invade your entire body, we are going to give you little tips to eliminate it according to its location.
Fat accumulated by sedentary lifestyle
People who have very sedentary lives tend to accumulate fat in the abdomen, hips and back, in order to get rid of all that fat it is necessary that you definitively break with those long periods of inactivity, instead you should try to do a lot of cardiovascular exercise, accompanied by a good diet To try to keep your metabolism accelerated, you should also start doing series with weight and increase it over time.
Fat accumulated by circulatory problems
This type of fat accumulates due to a genetic factor, it is characterized by fluid retention in the legs, making them look thicker compared to the rest of the body. Pregnant women can also experience this type of fat. In order to eliminate it, it is necessary to perform physical activity that causes very little impact on the lower joints, a good example of physical activity for these people is swimming and spinning sessions. Foot and leg massages should also be performed to activate circulation.
Fat accumulated from poor diet
It is easy to recognize it, it is characterized by causing an increase in body fat in the double chin, stomach, back and arms. It is the most dangerous way to accumulate fat because it can lead to obesity, and it can also cause serious health problems, such as cardiovascular and coronary problems. It accumulates mainly by abusing hypercaloric foods where sugar, saturated fats and refined carbohydrates predominate, leaving very little space for the consumption of fresh foods such as vegetables and fruits.
In order to eliminate it, more emphasis should be placed on food, the person should start consuming raw vegetable fruits, low-fat animal proteins or if you prefer to reduce them to give more space to proteins of vegetable origin, you should also consume whole grains and take natural drinks without or low in sugar. Finally, avoid resorting to street food and start eating healthier meals at home, to this you should add cardiovascular exercise and series with weight.
Localized stress fat
People who are very subjected to periods of stress and anxiety tend to indulge in excesses with certain types of foods, leading the body to eat on a whim. As a result, fat begins to accumulate in the area of the abdomen known as the famous love handles. To begin to eliminate this fat, the person should try to find activities that produce a feeling of well-being and thus break with the addition to food due to stress. To relax, you may want to do zumba, swimming, yoga, tai-chi, and bike rides. When you can keep your emotions in check, you will begin to control what you eat. In addition, it must be remembered that the body when it is very stressed begins to accumulate more fat and go into catabolism .
Localized fat in the buttocks
Women who are going through stages of hormonal imbalances such as menopause or adolescence, become more susceptible to accumulate fat in the buttocks. To prevent this from continuing to increase, you should avoid spending a lot of time sitting, you should also abandon unhealthy habits such as alcohol and cigarettes. Instead, they should start exercising like HIIT and combine it with routines that help tone the legs and buttocks, in this way, the fat is burned but the body is also toning.
Fat accumulated in the abdomen due to obesity
This type of fat is common in people with metabolic and atherogenic obesity, they are easily distinguished because they look like a pregnant belly. The accumulation of this fat can occur untimely as a result of diabetes, or progressively in people who are genetically predisposed to accumulate it.
A factor that accelerates the accumulation of this type of body fat is alcohol, so stopping its consumption is necessary to make it disappear. In addition, people with this type of problem see their breathing greatly affected as a result of the prominent abdomen, these people are also very tired and occasionally experience heat waves.
To try to eliminate abdominal fat, you should start to include aerobic exercises little by little, following a type of diet that gives you more time of satiety between meals.
