Getting rid of fat is by far one of the most irritating and hardest things to do. There are countless of articles on the internet each advocating some remedy or the other but don’t you find many of them robotic in nature. Hot gals and guys pumping iron, telling you to hit the gym regularly, yet no one gives you specific information of what you need to do to rid yourself of those obese love handles or underarm fat, upper body fat and abdominal fat (the worst kind) to name a few. The fact that you are a working person, a homemaker or a businessperson hardly gives you time for such things unless of course you have the most accurate information at your fingertips minus all the hype.
There are different types of excess weight in relation to a particular body type as mentioned above. Understanding how each part of your body gains fat is the key to losing it. Not always will your fat be a cause of weight gain from diet, it could be a hormonal problem too. Regardless of that here are the reasons for the most common type of body fat and how to reduce types of body fat.
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The most basic explanation for the layman to understand how you gain fat is simple. Calories and more calories. Your body needs a certain amount of calories everyday to burn and produce energy for your physical activity. The more the activity, the more calories you burn, But when you start piling on the calories more than your body can burn, the excess gets stored as fat. Abdominal fat is the easiest fat to gain and the hardest to lose as you shall read below.
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The reason for upper body fat:
This is usually because of excess calories, no physical activity and overeating. This ultimately leads to obesity. Consuming a diet higher in carbs, sugary foods and processed meats lead to quick weight gain making you unhealthy. Besides the most common reason for poor diet and lifestyle, there are many other factors that can lead to upper abdominal fat or visceral fat.
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The more you lead a sedentary lifestyle the fewer your body manufactures your fat burning cells called mitochondria which are the energy stores of the body. Lack of energy then causes fatigue and tiredness, once you start getting active, your body realizes it needs more energy and starts to manufacture mitochondria for storing energy. This is why once you start exercising or are physically active, you feel energetic and vibrant.
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Aerobics is the best way to cut down upper body fat. In fact, there are many good exercises to burn fat. Its logical when you realize upper body fat is due to lack of physical activity, then aerobics and other forms of cardio too can burn fat effectively. Walking, running, swimming, jogging, skipping, jumping jacks cross fit routines, and Tabatha workouts and High-intensity exercises can burn fat long after you stop exercising.
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Just 30 minutes of exercise a day would be enough to burn your upper body fat. In fact, a good HIIT (high-intensity interval training) workout that will take no more than ten minutes of your time is excellent for weight loss. The timing of exercise is equally important. If you are overweight, then a short workout before breakfast or 4 hours after lunch between 4-6 pm is the best time to work out.
Cut down on all sugar based foods and high calories foods. Eat more of fruits and vegetables and ensure you have a balanced diet of more protein and healthy carbs. It is also important not to snack at bedtime but if you must, then choose only healthy low calorie snacks.
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Reasons for Lower abdomen fat:
Fat can be stored in the lower abdomen by all of the above including depression, stress, anxiety and unhealthy lifestyle choices. Lack of physical activity is also the cause of lower abdominal fat which along with upper body fat increases the risk of heart disease, weakened immunity and diabetes.
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Try to recognize the reasons for stress and anxiety in your daily life and work on that. Avoiding stress or performing exercises or yoga to de-stress yourself can work wonders. Remember, insomnia and lack of sleep also causes stress. To avoid stress you need to perform breathing exercises or engage in de-stressing activity.
Moreover, you can also eat certain foods that boost your level of serotonin the happy hormone that will elevate your mood. Drinking green tea or herbal teas like Chamomile tea can work wonders and calm you down. Using lavender oil in aromatherapy or sprinkling some on your pillow while you sleep is also great for stress.
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Reason for lower body fat
The biggest reason for fat on thighs and knees could be because of a high gluten diet. Try and cut down gluten-rich foods from your diet which are invariably consumed at breakfast. You could opt for banana pancakes, avocados, eggs, gluten-free breakfast granola, gluten-free oatmeal, quinoa are all healthy gluten-free choices for a breakfast.
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If you want to exercise at home, then the best way to lose fat on your thighs and legs is to do stair climbing. You can also perform stair climbing outdoors as well as hill climbing which is excellent. Not only does this burn fat it will tone your legs and butt too. Another good exercise to tone up your thighs is the fire hydrant exercise.
One huge piece of advice is never to skip a breakfast. As they say, it is the most important meal of the day, a healthy breakfast helps you avoid eating too much during the day.
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Reason for large abdomen:
The biggest reasons for an enlarge abdomen is alcohol after which the usual culprits are sugar and excess eating. Mind you bloating also causes your abdomen to look big and there is much you can do about it like this advice for bloated stomach. However, for further health conditions leading to bloated stomach, you n need to see a doctor.
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Simple: reduce your beer and alcohol intake. Cut down on calories like unhealthy carb choices, sugary food and fruit juices with sugar. Your food intake should be divided into smaller portions that will improve your metabolism gradually helping you to retain more energy. Your stomach will also seem smaller after meals. Consume prebiotic and probiotic foods to improve your gut health.
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Reason for lower leg fat:
There are many women who face the problem of swollen legs due to swollen veins, pregnancy and other medical conditions. Lower leg fat could also be simply fat accumulating on your legs because of lack of exercise.
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To avoid leg swelling you have to cut down on salty foods as sat retention is one of the culprits of swollen legs. When you are working, never remain sitting for longer than 30minutes to an hour. Get up walk around, take a coffee break and resume work again. Keeping your feet elevated will prevent fluid from collecting in your legs. You can also perform leg exercises that will tone down your legs like jogging and strength training exercises.
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Reasons for back fat
Muscle atrophy could be the biggest reason for back fat and this is due to inactivity. Your muscles are losing their strength and tone increasing the risk of fat accumulation. Poor nutrition and specific exercises are also causes of those pouchy folds of fat on your back.
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The best way to get rid of back fat is through exercise workouts such as rowing machine, jumping rope, upper body cycle, supermans, assisted pull ups, single arm dumbbell rows and the plank.
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Regardless of the types of body fat, the best advice to remember is to get enough sleep, drink enough water to keep you hydrated and commit yourself to losing fat by avoiding all the reasons that increase fat. Sleep deprivation increases weight gain. Eat fiber-rich foods to improve digestion and satiate appetite as well the daily requirement of protein. Physical activity is the most important with a healthier lifestyle that will impact your body in a positive way. Here are some indispensible exercises to help you live longer.
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