When we talk about body fat, the discussion often veers toward the emotions or the politics surrounding it. Fat is rarely just seen as part of the body’s composition, a natural element that we all have in varying degrees. Yet, it’s important to understand that fat doesn’t always equate to bad. In fact, there are three distinct kinds of body fat: brown, visceral, and subcutaneous. Each type interacts differently with the body and has unique health implications and functions.

Understanding the Types of Body Fat

Brown Fat — And How to Gain It

Brown fat is actually beneficial. It’s more metabolically active and helps generate heat by burning calories. Studies have shown that higher levels of brown fat are linked to improved metabolism and a lower risk of type 2 diabetes, coronary artery disease, and high blood pressure. To increase brown fat, consider cold water immersion and ensure your diet is rich in iron. Regular exercise can also convert white fat cells to behave like brown fat cells.

Visceral Fat — And How to Lose It

Visceral fat is often referred to as the most dangerous type of fat. It surrounds internal organs and is linked to severe health issues, including heart disease and diabetes. This fat often accumulates around the midsection and releases inflammatory markers and hormones that can lead to insulin resistance and high blood pressure. To combat visceral fat, focus on managing blood sugar and cortisol levels. This involves a balanced diet, reducing caffeine, incorporating vitamin D, and engaging in regular physical activity.

Subcutaneous Fat — And How to Lose It

Subcutaneous fat is found just beneath the skin and above the muscles. While it is essential for storing energy and cushioning organs, an excess can lead to health issues. To shed subcutaneous fat, it’s crucial to consume fewer calories than you burn, but beware of extreme calorie counting. Instead, prioritize a high-fiber diet, regular aerobic and strength training exercises, and enough sleep. In-clinic treatments like CoolSculpting, the Emerald laser, and enzymatic injections are options for targeted fat reduction.

General Tips for Fat Loss

Losing fat generally involves a combination of diet, exercise, and lifestyle changes. Genetics, hormones, and lifestyle factors all play a role in fat distribution. Times of hormonal changes such as menopause, perimenopause, and conditions like PCOS can affect how and where our body stores fat. Additionally, stress levels significantly impact fat accumulation and loss.

For a healthier body composition, focus on creating a sustainable and balanced approach, integrating regular exercise, a nutritious diet, and effective stress management techniques.

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Sources:

– Dr. Sophie Shotter, Aesthetic Doctor

– Dr. Liza Osagie-Clouard, Founder of SOLICE

– Michaella Mazoni, Nutritionist