Tuesday, July 19, 2016

What kind of fat are you carrying around?

Unfortunately, here in the United States, the government pretty much characterizes everyone as being overweight.  If you've ever sat in a Doctor's office exam room and looked at a Body Mass Index (BMI) chart, you'll know what I mean.

Still, though... unless you're a marathon runner, pro cyclist or some other type of professional athlete, dancer or Hollywood star, you could probably stand to lose a few pounds.  That's what Team Beachbody is all about.

However, before you get serious about some form of weight loss plan, it's good to know where the extra pounds are probably coming from.

I hope that this info might be helpful in some way:


Characterized by
  • Poor diet and exercise regime
  • Healthy or low BMI
  • Lack of muscle tone
  • Poor metabolic health (high-blood lipids, high blood glucose, visceral fat). Visceral fat is normally present when there is a large build-up of fat around the abdominal area.
  • In more extreme cases, visceral fat can coat the internal organs, leading to serious cardiovascular health problems and diabetes.
How to tackle it
  • Identify problem areas by measuring body fat using callipers; a DEXA scan can reveal the presence of visceral fat.
  • Building muscle is key: an exercise program should stress cardiovascular and muscle resistance.
  • Diet should then support the exercise demands: make sure you are fuelled properly if you’re exercising (carb intake should match exercise demands). 


Characterized by
  • Constant tiredness
  • Interrupted sleep patterns or difficulty dropping off
  • Increased appetite and carbohydrate and sugar cravings
  • Tiredness can negatively affect metabolism by causing shifts in “hunger hormones”.
How to tackle it
  • Cutting down on alcohol will help to regulate your sleep patterns.
  • Add protein to every meal – this will help to control your body’s insulin levels by slowing down your rate of digestion. 
  • Introduce a sleep-inducing wind-down time to the end of the day: banish distractions, sip a caffeine-free herbal tea. Have a relaxing bath, read a book in bed. 
  • Supplements that can help with sleep include magnesium, Lactium, taurine and vitamin B. 
  • Introducing regular cardio and weight-bearing exercises will promote a healthier sleep pattern, as well as help you build muscle.


Characterized by
  • Inability to lose weight, even when dieting; weight accumulation around the tummy.
  • Stress fat is normally related to burnt-out fat fat, as they have a knock-on effect to one another – all hormones in the body work together as part of the endocrine system.
How to tackle it
  • Stop dieting: if you deprive yourself, your body will think it’s being starved, which raises stress levels, contributing to fat storage
  • Eat little and often to control blood sugar fluctuations and eliminate refined carbohydrates, sugar and alcohol.
  • Sip herbal tea instead of caffeine (a stimulant makes you more stressed, causing more release of cortisol, thus more fat around the middle).
  • Food also plays an important role in stress relief.  Making healthy food choices – balanced protein, fresh fruit such as raspberries, blueberries and cherries, and vegetables – will aid a sense of well being.  Avocado, asparagus and nuts are good healthy, stress-relieving foods to include.  

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