In this article we are going to talk about how and why do we get fat.
Every day we see on television, magazines and all over the internet information on how to lose weight and to reduce the body’s fat to get in the best shape of your life.
Just by turning on the television or doing a quick search on the internet you can see how many new diets and exercise plans there are. But unfortunately people start to follow these famous programs and after a short period of time they give up on becoming healthy and fit.
So why are there so many people that are still overweight and why aren’t they getting the weight-loss results they want when they are trying these diets and exercise plans?
It’s SIMPLE, because people are not first looking to understand the way their bodies metabolism works.
We´re going to show you in this article one of the most effective and fastest ways of losing weight and reducing body fat.
Losing weight and burning fat is probably the main goal for most people when starting a low-calorie diet and an exercise plan.
However, burning fat can be really hard and difficult sometimes. Being overweight is also really dangerous and can increase the risks for many diseases such as heart diseases, diabetes, high blood pressure and even certain types of cancers.
Today there is an obesity and overweight epidemic around the world.
In the United States, obesity results in an estimated 325,000 deaths annually and accounts for about 5.5% of total direct health care costs.
In 2008, over 200 million men and nearly 300 million women from ages 20 and over were obese.
Many scientists are looking for alternative diets that can be more effective and especially the ones that limit carbohydrates intake in order to try to reduce obesity numbers.
Recent research has demonstrated that low-carbohydrate diets can lead to weight loss and also reduce several diseases related to obesity.
According to Peter Brukner, a famous Australian sports and exercise medicine physician, author of the leading sports medicine text book “Clinical Sports Medicine”, and an enthusiastic of the low-carbohydrate and high-fat diets (known as LCHF), says that the traditional low-fat diet, adopted by many doctors, doesn’t seem to be so effective because the incidence of obesity and type 2 diabetes has steadily increased.
Peter Brukner thinks the reason for this is that the cause of obesity and diabetes is probably due to the excess of carbohydrates rather than excess of fat.
So, it makes more sense to reduce carbohydrate intake and replace it with an alternative energy source: fat. That is the primary concept of the ketogenic diet.
Choosing the right way to lose weight has many benefits like increasing your energy, reducing stress and making you feel physically, mentally and emotionally better.
That’s why ketosis can be the right answer to turn your body into a fat burning machine and help you have a healthy weight loss process.
Why do we get fat?
Obesity and being overweight have many causes, some of them are related to genetic factors and some of them are related to your lifestyle habits such as nutrition, physical activity habits and stress.
When it comes to genetic factors, women generally have a higher percentage of body fat than men and also have a higher proportion of body fat in the gluteal-femoral region, whereas men have more body fat in the abdominal region.
That happens because a woman’s body produces different types of hormones that are responsible for the fat storage and also for the percentage of lean mass.
Although genetic factors are very important to determine your body composition, there are many external factors that can improve your fat gain and that can make you overweight.
It is also really important to say that fat storage is essential to maintain normal hormonal and immune system function.
So, the body should have a minimum percentage of fat tissue, this is called the essential fat.
Men need about 4-7% of body fat of body weight and women need about 9-16% of body fat to make you healthy.
Now, let’s see some other reasons why we get fat and why you are having trouble being in your best shape:
Are you eating too many calories?
Fat tissue is the body’s main calorie storage.
The amount of fat we have depends on how many calories we eat every day, how many calories we burn during our daily activities, and through our normal metabolism performance.
So, the fat loss depends entirely upon the difference between calories burned and calories earned.
If we eat more calories than our bodies need for energy, we gain fat.
So, the opposite is true, if we eat fewer calories than the body needs, you’re going to reduce the fatty tissue.
The source of calories can be from carbohydrates, protein or fat.
Knowing the types of the calorie source and how they impact the appetite can help you sustain calorie deficit and make it less difficult to lose weight.
How is your meal composition?
Another reason why people can gain more fat is the way they choose food.
Many researchers have shown that the satiety system responds strongly to protein more than to carbohydrates.
That means that protein-rich foods such as eggs, fish, meat, yogurt and cheese can make you feel less hungry and can help you increase your fat burning process.
Protein also helps in the fat thermostat regulation in the brain, making it detects the amount of fat we carry using hormones as leptin, adjusting your food intake and also the energy consumption your body needs.
Without a doubt, protein-rich foods are very powerful in the fat loss process.
In general, people also eat a lot of sugar-rich and fat-rich foods like snacks, soft drinks and ice cream that have more calories and can cause many health problems, especially heart disease.
Also, processed foods are more palatable and can also be addicting. They stimulate cravings for you to eat more, even when hunger is absent.
So the more you eat this type of foods, the more you’re going to feel the desire to have them.
So, the right meal composition is really important to make you control your appetite and help you eat fewer calories during the day.
The ideal meal is rich of vegetables, fruits and protein-rich foods, and are poor of carbohydrates and fat-rich foods.
How is your physical activity?
A sedentary lifestyle is one of the main reasons why we get fat.
A person who exercises can burn more calories and also increase appetite. Just reducing calorie intake can help you see a drastic change in your weight loss.
Besides that, physical activities can improve lean mass and make your metabolism more active. Muscles burn three times more calories than fat.
So, if you increase your lean body mass percentage you are also turning your body into a fat burning machine, even during the period you are resting or during your sleep you will be burning calories.
Any type of physical activity can help you burn more calories during the day, but if you combine strength and resistance exercises it can be more effective.
If you are beginning in your journey towards your optimum weight or if you don’t have enough time to exercise, you can start by just walking to your office, or a small walk with your pets, or take care of your garden.
It really doesn’t matter what you are going to start with, the important thing is becoming more active each day, helping you turn your bad habits into better ones.