Almost all people who care about their health and monitor their figure know how fat is burned in the body. But what types of deposits are there? Why are they necessary for our body and how do they interact with each other? Consider these issues in the article.
White fat
This is the very source responsible for the production of hormones, which fills our body with energy and stores it. The accumulation of fat occurs in adipocytes, so in medicine it is often associated with this name. It really has a white color, can give a little yellowness. Adipocytes are cells based on adipose tissue. Their main functions are to save energy.
The hormone adiponectin is associated with insulin, respectively, reduces the risk of cardiovascular disease and diabetes. If a person gains weight, then the production of biologically active substances may slow down or stop. And such an outcome leads to the development of diseases.
And also white fat influences the production of leptin, which regulates the state of hunger and appetite. But this does not mean that the presence of white fat always positively affects the body. After all, when its excess occurs, an irresistible feeling of hunger and the accumulation of excess weight appear.
Brown fat
The role of fats in the human body is great and each type of such tissue has its own nature and the functions assigned to it. For example, brown is significantly different from the white type. It helps not to accumulate energy reserves, but to spend them. Some scientists believe that brown fat is more suitable for the category of muscle tissue. If it comes into activity, then the rapid burning of white fat begins to occur.
According to statistical indicators, slender people are endowed with a large amount of brown tissue in the body, in contrast to people with overweight. For example, a person weighing about 70 kilograms has 20 to 30 kg of fat. And no more than 800 grams is accounted for by brown. But even this amount is enough for a person to be able to lose about 450 grams of body weight per week.
By increasing the number of accumulations of brown tissue, it is possible to enhance the breakdown of fats in the human body. Increase its amount, for example, using hardening procedures. But this method only works if it is used regularly, and from a very early age.
Beige fat
This type of fat has a unique ability. It affects adipocytes, converting them into beige accumulations, thereby reducing body weight. Studies have shown that this process is most active during stress or colds. In addition, regular exercise has the same effect. During physical activity, our body launches special proteins that have a direct effect on the process of conversion to beige fat.
Subcutaneous fat
This subcutaneous layer makes up 90% of the total amount of fat in the human body. It is localized in the dermis and serves as a kind of protection for us. In most medical centers, you can measure the fat content in the body, of this nature.
Physical activity and a reduction in carbohydrate foods in the diet, as well as the daily calorie intake, can reduce this indicator.
Subcutaneous fat has the ability to protect our body from the cold, it accumulates energy in case of hunger. Especially a lot of it is deposited in women during pregnancy or lactation.
As well as indicators of subcutaneous fat are dependent on age, that is, in old age, its amount decreases.
It is important to understand that excessive accumulation of fiber in the thighs and buttocks of women can negatively affect health and provoke diseases of the reproductive system or the occurrence of varicose veins.
Subcutaneous fat is the main culprit in the occurrence of cellulite. But this type of structure of connective tissue among the fair half of humanity is not a disease and does not require medical intervention.
Visceral fat
The amount of fat in the body, which is concentrated around the abdominal cavity, liver, intestines and heart, is essential because it affects the functioning of all organs.
Poor accumulations are insulin resistant. This can adversely affect your health. Namely, their excess threatens the occurrence of type 2 diabetes or glucose intolerance.
To reduce the amount of fat in the body, nutritionists recommend increasing the intake of cereal products, as well as fiber. And it is very important to observe the correct daily routine and play sports.
Causes of Fat Accumulation
Fat in the body of women and men has a lot of reasons for education. These include:
- Violation of metabolic processes in the body. Improper daily routines and the use of harmful foods lead to a slowdown in metabolism. As a result, the body does not have time to burn calories from food. And they are successfully deposited in the form of fat deposits in the hips, buttocks and waist.
- Retention of excess fluid in the body. It occurs due to problems with the cardiovascular system or kidneys. Edema can reach up to 10 kg.
- Disturbances in the work of the gastric tract provoke disruptions in the digestion and lead to constipation. As a result, the body does not have time to get rid of toxins and toxins from food on time.
- Eating foods based on trans fats. They tend to help toxins accumulate on the walls of the gastrointestinal tract. And ultimately lead to the deposition of excess fat in the thighs, buttocks and abdomen.
- Increased cholesterol and blood sugar contribute to the growth of adipose tissue in the abdomen. And slender people as well.
- The stress experienced by the body in connection with a variety of life changes and situations increases adrenaline and cortisol in the blood. As a result, a person's appetite increases and there is an irresistible desire to eat up problems with something sweet.
The role and possible danger of fat in the body
Adipose tissue helps in the production of hormones and energy needed by humans. If the weight indicators are within normal limits, then fat serves as a defense for internal organs: kidneys, liver and pelvis.
But as soon as the value exceeds the mark of 10 kg, something needs to be done. And most often the body itself begins to sound the alarm. An overweight person complains of shortness of breath, lack of energy, weakness, fatigue and decreased immunity. All these are consequences of the metabolic syndrome, which leads to fat deposits in the waist and abdomen.
Unfortunately, obesity provokes very serious diseases, such as diabetes, cancer, stroke and others.
How is fat burned in the body?
This is a rather complicated process. The thing is that body fat is an untouchable reserve of the human body. It accumulates in order to survive the state of hunger in the future and survive. That is, fats inherently provide energy reserves that will be used if necessary.
It is so arranged that subcutaneous and internal accumulations are very interconnected. For this reason, burning subcutaneous fat is not possible. When you increase physical activity and reduce the calorie content of your diet, internal fat begins to burn. And subcutaneous, on the contrary, becomes more stable. Along with this, the metabolism slows down, passing into the energy saving mode. Accordingly, our body is losing weight comprehensively, and not in any one part.
The body tends to accumulate fat reserves when more energy is supplied along with food than is expended. It follows that in order to start the process of fat burning, it is necessary to increase physical activity or reduce the amount of energy that the calories eaten per day supply.
This is due to the fact that the process of splitting fats is a rather laborious process, and the body uses it only in emergency situations.
Important! The amount of muscle mass has a direct effect on fat burning. Therefore, do not neglect strength training.
Body fat reduction
As you know, you must drink at least 2 liters of water per day. It is this amount that helps to eliminate toxins from the human body and lose weight.
In addition to this rule, the following recommendations should be observed:
- Prevent hunger. Food should consist of small portions and be regular. And do not forget about the body's need for fats, such as olive oil, avocados and other foods.
- Sports and diet work much more efficiently in tandem, unlike simple dietary restrictions.
- Avoid stressful situations. They contribute to the appearance of uncontrolled appetite.
- Reduce “bad” carbohydrates and reduce fat in your diet.
As soon as a person actively takes up the process of losing weight, it is worth noting that in the first place, fat deposits on the stomach go away. On average, 10% of the lost total body weight accounts for 10 to 30% reduction in accumulations in the abdominal cavity.
Optimal fat loss
We examined the issue of how fat is burned in the body. But how important is this process to happen correctly. The acceptable value is about 1 kg per week. It is with such weight loss that the minimum of muscle mass is lost, and the possible harm to the body is significantly reduced.
Usually girls with a decent overweight are concerned about the speed of losing weight. The calculation is quite simple. Suppose you have about 10 extra pounds. If you lose about 500 grams per week, then it will take you about 4-5 months to lose weight.
It is worth noting that when you are very close to the goal, the metabolism may slow down, and accordingly, weight loss may stop. This is normal!
The best helpers in the process of burning fat
How is fat burned in the body? Key recommendations:
- Use a calorie calculator. Analyze your diet for a week and reduce your daily diet by 300-500 kcal.
- Exercise cardio loads aimed at reducing body weight. And remember the pulse, its rate should be at least 70% of your maximum relative to age.
- Do not neglect power loads. As discussed above, the more muscle in the body, the more efficient the fat burning process.
Compliance with the basics of proper nutrition and exercise will help to cope perfectly with unnecessary fatty deposits. A protein diet and foods that actively influence the process of burning fiber will help speed up this process.