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6 Types of Body Fat & How You Can Remove Them

TL:DR Summary

• Subcutaneous Fat: The pinchable fat that lies just beneath the skin’s surface.
• Visceral Fat: The dangerous fat that surrounds vital organs and increases health risks.
• Brown Fat: The metabolically active fat that helps burn calories and generates heat.
• White Fat: The most common type of fat that stores energy and affects body shape.
• Belly Fat: Stubborn fat stored in the abdominal region, linked to various health issues.
• Love Handles: Fat deposits on the sides of the waistline, challenging to eliminate but not impossible.

The rising problem of obesity 

It’s so easy to put on weight, and so difficult to get back in shape again. Obesity is one of the most common health problems. In fact, nearly 5 million American kids are obese. In England, severe obesity has hit an all-time high among children in England in their last year of primary school, a government report has found. Between 2010 and 2014, obesity surged 24% in Singapore, 27% in Malaysia and 38% in Vietnam.

Singapore – land of mouthwatering food and one of the world’s most beautiful skylines. Unfortunately, it seems that the country’s love for delicious cuisine has come with a price: obesity. According to recent surveys, the number of obese people in Singapore has been steadily increasing over the years. In fact, the current obesity level is the same as it was over a decade ago. Looks like it’s time for the country to put down the fork and pick up some dumbbells!

“Getting rid of body fat is a balance between healthy diet, exercise and self-care; it’s not a one-size-fits-all approach!”

​Not everyone stores fat in the same places

While there are many guides and articles on the internet explaining how to combat obesity and lose weight, a method can be useful for one person but completely unless for another person. Why is this the case? This is because everyone has a specific body type and it is important for each person to understand how his or her body gain weight. Put simply, you have a specific body type. For you to lose weight and get in shape quickly, you will need to know what your body type is and do the right thing. At Wellaholic, we have a list of the body types and how to target each of them for the best weight loss and fat loss results. 

Body Type 1: Full Upper Obesity (Android)

Full Upper Body Fat refers to people who tend to eat a lot and are physically inactive. This type of fat accumulates quickly because the person consumes more calories than what he or she can burn it away. Upper body fat distribution has been suggested to be associated with glucose intolerance, insulin resistance, hypertension, atherosclerosis, and hyperlipidemia.

Best Fat Loss Method for Body Type 1

If you belong to this category, you will need to exercise. Aerobic or cardiovascular exercise is essential, because physical activity will help you to burn off the excess calories. Try starting by doing brisk walking, and then gradually progress to slow jogging. You can also consider swimming as the water buoyancy helps you to exercise without increasing the risk of any injuries from running impact. Also, it would be useful to limit your intake of sweets, especially refined sugars. Always avoid soft drinks and desserts as they pack in a lot of unnecessary sugars. 

Today, the Asia and the Pacific region is home to the largest absolute number of overweight and obese people equivalent to about 1 billion

Body Type 2: Stomach-Centred Obesity (Android)

Fat and cellulite can be easily stored in the stomach or tummy area. This is called Stomach-centred obesity. Abdominal obesity, also known as central obesity, occurs when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. Central obesity has been strongly linked to cardiovascular disease, Alzheimer’s disease, and other metabolic and vascular diseases. An excess of visceral fat and cellulite is known as central obesity, the “pot belly” or “beer belly” effect, in which the abdomen protrudes excessively.
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Similar to Full Upper Obesity, the main cause is net energy imbalance, where your body consumes more usable calories than it can expend. The main culprits would be the consumption of sugars or fructose, greater meat consumption as well as smoking. Also, a study has shown that alcohol consumption is directly associated with waist circumference and with a higher risk of abdominal obesity in men, but not in women.

Best Fat Loss Method for Body Type 2

If you belong to the Body Type 2, you can try to cut down the consumption of sugars. Also try to eat an moderate amount of meat, and wherever possible avoid alcohol consumption. A permanent routine of exercise, eating healthily, and, during periods of being overweight, consuming the same number or fewer calories than used will prevent and help fight obesity

Body Type 3: Lower Body Obesity (Gynoid)

A gynoid (or pear shaped) body type is typically defined as a rounder, lower half of the body, with more fat deposited in the hips, buttocks and thighs. Conversely, those with an android body type may have greater girth around the chest and abdomen. Gynoid fat in females is used to provide nourishment for offspring and is often referred to as ‘reproductive fat’. This is because it contains long-chain polyunsaturated fatty acids (PUFAs), which are important in the development of foetuses. This is also why this body type 3 applies mostly to females. Interestingly, as the female reaches post-menopause, their potential to store fat and cellulite around the hips and bum decreases and they become much more ‘android’ (see below) in their storage capacity (by as much as 42%). This of course makes sense if female reproductive hormones act as a guide for gynoid storage. Although excess fat levels may lead to the client wishing to reduce them for aesthetic reasons, there is no real immediate health risk of obesity related diseases.

Best Fat Loss Method for Body Type 3

For those with a gynoid body shape (generally seen in women, but can also occur in men), high-intensity interval training and total-body resistance training circuits can be used to effectively burn calories, improve cardiovascular conditioning and reduce subcutaneous fat and cellulite. Also, try not to skip breakfast. If you do not have a good breakfast to kick-start your metabolism in the morning, you will end up getting more hungry as the day progresses and this will cause you to eat more as a form of overcompensation. 

Body Type 4: Swollen Stomach or Belly Bulge

Not all belly bulges are the result of excess fat or weight gain. This could be due to either bloating, menopausal hormonal belly bulge, or a beer belly. Bloating is the feeling of pressure or swelling in the stomach. The most common causes are trapped gas or eating too much in a short time. The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly. For menopausal hormonal belly bulge, the hormonal changes that happen to you may contribute to weight gain, usually a few years before menopause. Last but not least, drinking too much beer maybe lead to a beer belly. Beer is made with hops, and hops contain phytoestrogens, which are plant compounds that have similar effects to the female sex hormone estrogen. Though it hasn’t been proven, there is speculation that the phytoestrogens in beer change the way your body stores belly fat.

Best Fat Loss Method for Body Type 4

As with the rest, by exercising more and eating healthier foods while checking on your calories will help you to lose rather than to gain fat. Always limit your alcohol intake as this has been linked to abdominal obesity. Eat more fibre and drink lots of water to maintain regular bowels. Probiotics can also help you lose weight and reduce bloating. 

Body Type 5: Lower Body Fat in the Legs

Sometimes, lower body fat can accumulate in the legs. Leg fat may be comprised of different types of fat cells. Subcutaneous fat is most common in the thighs and located right beneath the skin. Intramuscular fat is the fat dispersed within the muscle itself, much like the marbling seen in meat. Now, most of the leg fat is subcutaneous, which poses fewer long-term health concerns. Leg fat and cellulite, particularly on the backs of the thighs, often takes the form of cellulite, dimpled fat deposits. Cellulite is incredibly common in women and reducing it is a frequently-cited desire among women trying to lose weight.

Best Fat Loss Method for Body Type 5

The best way to burn overall body fat is via aerobic exercise. One of the best aerobic exercises for the legs would be cycling. This low intensity exercise is easy for beginners as it does not strain the knees, while increasing muscle endurance in various parts of the legs such as the calves, hamstrings, glutes and the quadriceps. Another good exercise would be lunges. Lunges are among the most comprehensive leg workouts because they tone the quads and the hamstrings while also slimming the inner thighs and buttocks.

Body Type 6: Upper Back Fat

Are you being bothered by upper back fat? Back fat and cellulite can attack in a few different areas. Most men and women experience fat in one of these three areas:

• (1) Upper back fat – where excess fat spills over from the back of the bra strap
• (2) Mid-back fat – where fat folds near the back of the waist, and
• (3) Lower back top fat – where a pocket of fat spills over from the top of the pants in the back.

The best way to find the area you want to target is to stand with a mirror behind you and hold the second mirror in your hand. Make sure you stand up tall so the lines of your body are apparent.

Best Fat Loss Method for Body Type 6

The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. Your number one line of defence against back fat is pull ups. Your back is made up of many different muscles, and a pull-up is an all-encompassing exercise that tones and sculpts them all. Together with pull ups and back exercises, we also highly recommend that you stick to a calorie-deficit diet, which would certainly accelerate your fat loss objectives. If you have tried dieting and exercise and still have trouble with losing back fat and cellulite, you can consider Wellaholic’s WellaFreeze. 

Conclusion

Well, well, well, it seems like we have identified the six different types of body fat. Who knew fat could be so diverse and unique? But fear not, my dear readers, for the article also offers a solution to the problem of unwanted body fat. So, whether you have full upper obesity, stomach-centered obesity, lower body obesity, a swollen stomach, or just some plain old excess fat, there is hope for you yet. With the right body slimming techniques, you can say goodbye to those pesky pockets of fat and hello to a slimmer, trimmer you. So, let’s bid adieu to our love handles and muffin tops and embrace a more streamlined physique. After all, who needs all that extra baggage weighing us down?

Frequently Asked Questions (FAQ)

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