If you joined us last time you now know 4 of the main factors for extra weight around your middle. But did you know there are 2 types of fat? One is easier to get rid of and the other is far more difficult and can also be quite dangerous for your health. This week we are talking all about subcutaneous fat and visceral fat and what you can do to minimize them and any risks associated with them.
One question to ask your self can you pinch it or push it?
Lets first take a look at subcutaneous fat – this is the fat you can “pinch” and is all over your body and lies directly under your skin. It is the fat that is visibly present in overweight people.
Subcutaneous fat is relatively harmless to our health and is the first fat we lose when we diet and exercise. This fat also serves a function. It keeps us warm and acts as a cushion for our muscles and bones when we fall. It is also the easiest to lose, as it does not take a lot of metabolic intervention to move. It is also a passive fat as it mainly just acts as storage for your fat cells. Of course, too much of a “good” thing can be bad. Added weight due to overeating and lack of physical activity increases the amount of stress placed on joints and can increase the risk of heart disease.
Now visceral fat is completely different. This fat is found inside your abdominal cavity and is the deepest area of fat. It is what contributes to the “beer belly” look in men and woman as it is harder than subcutaneous fat you can feel it when you “push” on the tummy area as it is more dense. It surrounds and covers the intestines & other organs within the abdomen. Even if you are thin you can still have visceral fat.
Visceral fat is metabolically active. What this means is that visceral fat generates bioactive molecules that can have detrimental effects on the body. When visceral fat is metabolized by the liver it is transformed into cholesterol. Cholesterol circulates throughout the blood and may eventually collect in arteries, increasing the chance of heart disease and high blood pressure.
Carrying excess visceral fat creates other dangerous health issues as well, like:
- Increased blood sugar
- Higher insulin levels and increase in type 2 diabetes
- Certain types of cancers
Now while all this may see a little doom and gloom, the good new is you can do something about both of these forms of fat and prevent, if not reverse some of the health problems associated with them. Come back next week when we are talking all about exercise and what foods you should rather be eating to battle the bulge. See you next time Fit Skin Gang!
Feel like you’ve been doing crunches forever or eating like a rabbit and still not seeing the results you’re looking for? Well it all comes down to what you think is right, may actually be wrong. Now before you stop exercising and reach for that lunch bar, hear us out. Diet and exercise are a very important factor in losing weight, and one thing to keep in mind is weight loss is not area specific meaning you cant just lose weight in your tummy, when you lose weight you lose it everywhere.
Are you exercising wrong? You very well could be, again you cannot spot reduce so doing crunches to get a 6 pack is not going to work alone. You need to look at more functional exercises, that use muscles in your core as well as other body parts. More muscles working means more calories burnt. One of our favorites is planking as this not only activates your abdominals, but your arms legs, chest and bum all get in on the action.
The more you move the more you lose
Exercising for at least 30 minutes a day mixing cardio, like cycling, swimming, running or circuit training burns fat faster, and also incorporating strength training as this will slowly burn more calories over time.
Some of our favorite exercises to help tone your tummy include:
- HIIT (High intensity training) this is working at your max heart rate 80% of the time and then resting heart rate 20% of the time
- Pilates – has a strong mind/body connection but with a more intense core focus than yoga
- Yoga - can help you lose weight and tone from head to toe, including your abdominal It also is a great stress reducer which will help with high levels of cortisol
Now lets look at food – here you need to remember the 80/20 rule, diet is 80% of the work and exercise is 20%. But you need both to achieve maximum results. 80 + 20 = 100%
To lose belly fat you need to focus on a diet that is high in fiber and low in carbs as well as remembering to keep the calorie intake low.
You don’t need to go no carb but rather focus more on complex carbs like lentils, sweet potatoes and beans and up your intake of protein and vegetables. How you cook your food is also important, trade frying food for baking and broiling. Also reach for better cooking fats like avocado oil or coconut oil over canola oil. We also came across a great article here with some great suggestions on foods to counter balance hormone disruption.
One last thing to do is get plenty of sleep; Sleep loss and stress can sabotage your health and fitness goals. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
We spoke last week about the 2 types of fat subcutaneous and visceral and the good news is, visceral fat responds very well to diet, lifestyle change and exercise and even better for every kilo you lose, you lose some visceral fat as well!
Last but definitely not least in our Get Waisted series, is the bloat busting, tummy toning Get Waisted Body Shaper. This product will help tighten, de-bloat and discourage fat deposits by increasing lipolysis– the breakdown of fat deposits. When exercise alone won’t give you the tummy you want. Get Waisted creates and increases energy within your skin to promote natural fat burning. Firms and tones your skin so it feels smooth and taut and helps eliminate puffiness for a flatter tummy. Using 7 powerful and fat busting ingredients giving you that dare to bare tummy.
Extracted from laminaria digitata, a special brown seaweed; manufacturer’s studies show a drop in jean size after a 21 day trial.
An extract of rock samphire; proven in lab testing to help improve the performance of Phyco R75 by up to 152%, dramatically increasing the long term contouring effects.
Rhodofiltrat DelessariaTM and Rhodofiltrat PalmariaTM 2 mineral rich extracts from red algae, packed with amino acids. In vitro testing shows these help increase microcirculation and stimulate lipolysis.
AdipolessTM and AdiposlimTM Laboratory tests prove both work together to help boost fat burning and inhibit future fat storage. Manufacturer’s trials showed a 71 % improvement in the appearance of dimply fat.
Oat Protein Complex
Rich in phospholipids, natural moisturisers and antioxidants, amazing at firming and soothing.
Caffeine Pharmaceutical grade, renowned for its circulation- boosting and firming effects.
Massage in one pump for at least 30 seconds using large clockwise strokes (helping sluggish digestion, another cause of bloated bellies). Work all the way around your back. Use once a day for 30 days - no cheating! For maintenance, use once a day for as long as you wish. For an extra boost, layer Get Waisted over Skin Tight.
We’d love to hear about your results let us know it the comments below! Till next time Fit Skin Gang.