The discussion is about body fat, and the discussion is definitely not about body fat itself, but about the emotions or politics surrounding it. Fat is rarely just fat, it’s just part of our body composition, something we all have more or less of, but it’s loaded with meaning. And one of the main messages attached is that fat is bad, without any nuance.
Turns out, that’s not always true. In fact, there are three types of fat: brown, visceral, and subcutaneous, all of which interact in different ways with the body and organs, and have different health implications and functions.
The doctors and nutritionists I spoke to wanted to distinguish between the three types – although it should be noted that everyone I spoke to wanted to be clear that excess subcutaneous fat increases the strain on the body’s system, but very little. t is good too. As Dr. Sophie Shotter, a respected aesthetic doctor, tells us, “It is important to understand that some fat is good and important.”
Another thing to remember when considering different types of fat is that BMI or weight is not a good indicator of fat levels. The best and most accurate method is Body Composition Analysis, also called Bioimpedance Analysis. It’s a service offered like Mayrlife or Goodwood, where an electric current is sent through your body to give you an insight into how much muscle, hydration, and body fat you have.
Alternatively, you can try a caliper for an idea of ​​how much white fat you have, but it won’t give you any information on visceral or brown fat.
In general, losing fat, if you think you have too much, involves “a combination of diet, exercise, and lifestyle changes,” says Dr. Liza Osagie-Clouard, founder of SOLICE. But “genetic, hormonal, age, and lifestyle factors affect the accumulation of various types – and menopause, perimenopause, PCOS, and other hormonal changes can change the distribution of fat, while stress levels also play an important role.”
Here’s what types of body fat you need to know – and how to know how each one functions in your body.
Chocolate fat – and how to get it
This is something you don’t need to worry about. Osagie-Clouard says, “it’s more metabolically active and helps generate heat by burning calories.” Shotter added that because of its thermogenic qualities, “people with higher levels of brown fat tend to be leaner and healthier than those with lower levels – and studies have linked this type of fat to better metabolism and risk of type 2 diabetes, lower coronary artery disease, and high blood pressure.”
In short, you want more of this type if possible. Shotter recommends using cold water to increase the percentage of chocolate fat. “It’s activated at lower temperatures before you start shivering.” Keep an eye on iron in the diet, as well, as Shotter said contributes to a healthy level of brown fat, along with eating a healthy diet and exercise – which “can tell white fat cells to act like brown fat cells.”
Visceral fat – and how to lose it
Visceral fat is the baddie of everything. Shotter said, it is “the most dangerous type of fat,” although again he is quick to add that we really need a little to protect the organs, but too much is a problem. “It surrounds the internal organs and is linked to a variety of health problems including heart disease and diabetes,” Osagie-Clouard said. He added that “this type of fat releases inflammatory markers and hormones that can lead to insulin resistance, high blood pressure, and an increased risk of chronic diseases such as heart disease and type 2 diabetes.”
Nutritionist Michaella Mazoni says that fat often accumulates in the middle. “It’s very different from other parts of fat like the one found in the legs – it’s hormonally active and has a level of insulin resistance, which means losing it involves two main things: blood sugar and cortisol level management.” To encourage stable blood sugar, he recommends relying on vinegar (I take apple cider before meals and it can help reduce the spike to a minimum), eat fats and proteins before carbohydrates, and not skip a balanced breakfast.
On cortisol, Mazoni says: “When we are stressed, our body protects the middle part. Cutting out caffeine or eliminating caffeine can help, and vitamin D can also help because it tells the body that it is not winter and there is a lot of food, so weight can be lost. Don’t forget that stress has a huge effect on cortisol, so if you’re trying to lose weight too quickly, it’s going to result in fat loss that won’t work.
Shotter emphasizes a holistic approach, telling us that exercise is beneficial (“Aim for 30 minutes of activity a day”), as is eating a diet rich in fiber, getting enough sleep, and avoiding smoking.
Subcutaneous fat – and how to lose it
While some of this type is important for storing energy and cushioning organs, too much subcutaneous fat, which is just below the surface of the skin above the muscles, will become visceral fat.
If you have more than you feel is healthy, Shotter’s advice for shedding subcutaneous fat is that “ultimately we need to consume fewer calories than we burn.” However, he warns that “counting calories can be very harmful and many people do it too much, which can have a negative metabolic effect for years to come.” Instead, he recommends “focusing on a high fiber intake, avoiding sugar spikes throughout the day, exercising regularly, especially with aerobic and strength training.”
For what is appropriate (you should ask your doctor if you are not sure), Shotter recommends treatment in clinics such as CoolSculpting, “which freezes fat cells to -11 degrees, killing about 25% of the treated cells. area and thus reducing local fat pockets “. The Emerald Laser is another option. It is “a cold laser that creates micropores in the fat cells, allowing the contents to leak out and be removed but the lymphatic system.” Or Shotter describes enzyme injections as “a serum that uses lipase enzymes to break down subcutaneous fat, so it can be removed by the body.”
Osagie-Clouard added that “intermittent fasting can boost metabolism and promote fat loss, while omega 3 (as a dietary supplement or from foods such as fish and flaxseed) can boost metabolism.”
He also recommends cold exposure as “very effective in encouraging white fat to turn into brown fat, so cryotherapy and cold showers are a good idea.” They also have a range of other benefits including reducing inflammation, reducing pain and lowering stress levels, so they are a great place to start improving your wellbeing.