Causes of body fat
So what?
ICYMI Carrying excess body fat can have negative impacts on your health and wellbeing. Reducing your body fat percentage can lead to improvements in areas such as increased energy levels, better mobility and joint health, reduced risk of chronic diseases like heart disease and type 2 diabetes and potentially even a boost in confidence and self-esteem. As you embark on your journey to reduce body fat, it’s important to understand the different types: visceral fat (stored around vital organs), subcutaneous fat (stored under the skin), and brown fat (which generates heat to help burn calories). In this blog series, we’ll explore the causes of harmful visceral and subcutaneous fat as well as the healthy brown fat.
Brown fat
Unlike visceral and subcutaneous fat, brown fat is actually considered beneficial for your health. Brown fat, also known as brown adipose tissue, is a special type of fat that generates heat to help burn calories and regulate body temperature. Newborns have a higher proportion of brown fat which helps them stay warm. In adults, exposure to cold temperatures is one of the main triggers that can activate existing brown fat cells and potentially generate new ones as well. Other factors like exercise, certain nutritional supplements/foods (like capsaicin from chili peppers) and hormones may also play a role in brown fat activity levels. Having more metabolically active brown fat has been linked to lower body weight, better insulin sensitivity and increased calorie burning.
How to reduce
To effectively reduce visceral and subcutaneous fat, a multi-pronged approach is key. Creating a calorie deficit through a balanced, nutrient-dense diet and regular cardiovascular and strength training exercise is crucial. Focus on eating more protein, fibre and healthy fats while limiting your intake of added sugars, refined carbs and saturated fats. High-intensity interval training (HIIT) and strength training have been shown to be particularly effective for reducing belly fat. Stress management techniques like meditation, yoga and getting enough quality sleep are also important as high cortisol levels promote visceral fat accumulation. Other lifestyle factors like limiting alcohol, quitting smoking and staying hydrated can further support visceral and subcutaneous fat loss. Be patient and consistent, as reducing these fat stores takes time and commitment to sustainable lifestyle changes.
What now?
- Send us a message if you would like to find out about how to reduce body fat.