When it comes to gaining or losing weight, our body has a unique way of determining where to store or burn fat. This process is controlled by a combination of genetics, hormones, and lifestyle factors.
As some probiotics aren’t regulated by the Food and Drug Administration, it’s important to talk with a doctor before adding probiotics or other supplements to your routine. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat (54, 55, 56). Additionally, because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (41, 42). In the Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36). Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20). Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5). Protein supplements such as whey protein powder can boost your protein intake and stimulate muscle growth. However, research shows that the most effective way to meet protein needs is through consuming whole food sources throughout the day. Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass.
There is insufficient understanding in four areas connected to obesity and its causes. The first one is inadequate understanding of the details of how obesity generates serious health problems. The second one is a general unawareness of the limitations of human physiology in control of weight gain and loss. The third one is how our misguided psychology toward eating contributes to overeating. Additionally, the fourth one is insufficient recognition of the features of developed societies that hinder efforts to control our weight.
Genetics
Our genetic makeup plays a significant role in determining where fat is stored on our bodies. Some people are predisposed to store more fat in certain areas than others. For example, some individuals may have a tendency to store fat in their abdominal region, while others may store fat in their hips and thighs.
Regarding human psychological attitudes toward food, human seeking of palatable food, undisciplined eating, social facilitation of overeating, and opportunistic eating when overabundance of food is available at low cost, is examined. A given biological response requires stimulation of a minimum density of receptors. With lower body weight and reduction in the volume of each adipocyte, the density of insulin receptors on its membrane significantly increases, producing ‘spare receptors’ in excess of what is needed to produce the biological response. That is why weight loss that reduces the size of adipocytes produces enhanced insulin sensitivity [12,26]. With obesity, adipocyte size hypertrophies and the density of insulin receptors on adipocyte membranes decreases [27].
Hormones
Thank you to the r/explainlikeimfive community and in particular the following users whose questions and comments formed… There are also body impedance (BIA) scales, which estimate your body fat percentage, Dr. Stanford says. While they usually provide more of an estimate vs. hard and fast results, they can be helpful in tracking progress over time. Fat cells are used primarily for energy to work the muscles and move the body. In addition, energy stored as fat also helps insulate the body and protect its vital organs.
Hormones also play a crucial role in regulating where fat is stored and burned in the body. Hormones such as insulin, cortisol, and estrogen can influence fat distribution. For instance, high levels of cortisol, which is known as the stress hormone, can lead to increased fat storage in the abdominal area.
Lifestyle Factors
In addition to genetics and hormones, lifestyle factors such as diet and exercise can impact where fat is stored and burned in the body. Eating a balanced diet and engaging in regular physical activity can help promote overall fat loss and prevent excessive fat accumulation in specific areas.
FAQs
- How can I target specific areas for fat loss?
- Can I change my genetic predisposition for fat distribution?
Unfortunately, spot reduction is a myth. The body will decide where to burn fat based on its own mechanisms. However, incorporating strength training exercises can help build muscle in specific areas, which can improve overall body composition.
While you cannot change your genetics, you can still make healthy lifestyle choices to optimize fat distribution and overall health.
In conclusion, the body uses a combination of genetics, hormones, and lifestyle factors to determine where fat is stored or burned during weight gain or loss. While you may not be able to control where fat is lost from, focusing on a balanced diet, regular exercise, and overall wellness can help promote healthy fat distribution and achieve your weight goals.
