So, Why Do We Get Fat ?
While the doctors merely pacify you by expounding the “calorie out, calorie in” theory, a bubble popping theory suggests otherwise. That “energy in vs. energy out” mantra of several institutions (including the government) claims to explain eating habits and explicates the reasons why we get fat. Also, ‘too little exercise’ is often pointed out as another reason for sloth and gluttony. But are these the only reasons as of why do we get fat?
While most of the experts used to believe that gaining fat is determined by the First Law of Thermodynamics, Gary Taubes suggest that it is nothing more than an immutable message. The number of calories you inject into a body minus the number you take out via exercise is stored somewhere in the form of FAT. This concept, however true, does not explain obesity entirely.
You might wonder why the person who eats like a horse and works out no more than you is still in a better shape than you are! Chalking this theory to the general universe perversity does not form a sufficient explanation. Thus, there are several other factors that play a crucial role in determining the reason why we get fat. Here’s a list of all the contributing factors (big and small)-
It’s in your genes:
It is a popular belief that some people are bound to gain fat owing to their parent-inherited “fat genes”. Undoubtedly, the human race varies in the genetic makeup. While some are tall, others are fat or broad- shouldered or squat.
So if you are from a family of fat people, there’s a probability involved for you to gain weight over the years gradually. However, it does not necessarily imply that you are doomed to become bulky. There are ways to shoot ahead of those scary genes!
Carbohydrates have been on the hit list for a long period of time and have been accused of being the major reason behind obesity and heart diseases. The disastrous effects and harmful impacts of fried foods, decadent desserts, soft drinks and alcohol is not a tough nut to crack.
But, the carbohydrates referred here, include even those refined ones contained in the whole grains. The excess of any kind of carbohydrate drives insulin (the primary hormone of fat storage in human body) which furthers the fat accumulation.
Lack of Exercise:
Physical inactivity is yet another factor that comes into play in the process of fat accumulation. Lack of exercise is the main culprit in slackening the rate of burning your calories. Urbanization and the advancement of technology (television, mobile phones) are to be blamed for rendering people immobile and inactive.
While there was no mobile connectivity, walking over to the relative’s house was the only option. But now the technical advances have made it wieldy for people to connect worldwide and stay in the comforts of their home even when it comes to shopping (Ebay and Paypal are always at your disposal, right?)
While the conventional “Grandmother wisdom” was to devour everything on the plate, the hunger is satiated. The habits we learn when we grow are critical in determining our bodily functions, metabolism and the fat accumulated over time. For instance, a study suggests that eating while watching television culminates in overeating. Hence, a few tweaks in your lifestyle may strangely affect your body shape and burn those extra calories.
The two main factors that play a vital role in making us tired or fat, depressed or happy are mitochondria and hormones. Once in your life, you will meet two people who eat the same and workout the same, yet one is lean while the other is obese. The mystery is answered by two simple words- Hormones, Mitochondria.
Our body is composed of several sets of hormones- on one hand are those which give signals to burn the fat, and on the other hand there are those that let you store fat, some tell the body to break down the muscles and the others help build it. The key is to get the fat-burning hormones on your side and combat obesity.
Unbeknownst to the common man is the fact that, the toxic substances your body is exposed to wreaks havoc in your body. It affects the mitochondria and hormones, thus disrupting the bodily functions and energy burners.
Mitochondria and hormones control the metabolism and if they are disturbed, they can give you a feeling of being dead on your feet, result in weight gain and cause depression. Chemicals from food pesticides, plastic BPAs, preservatives, artificial sweeteners and electromagnetic waves are few toxins that culminate in serious ailments.
Stress has its own types and keeping oneself abreast of the stressors is mandatory. Secreted by the adrenal glands, Cortisol is the primary stress hormone that may cause serious issues if its level remains high for a long period of time.
Resulting from physical issues (running, exercise), mental issues (work, family), and environmental factors (toxins, contaminated food), Cortisol results in fat accumulation around your mind section, augmenting the odds of heart risks and diabetes. In addition, it burns out the adrenal glands due to over production of the hormone.
Repeating the words of Hippocrates- “All diseases begin in your gut”, researchers have found a relation between gut health and gaining fat. Your gut health possesses the ability to drive your appetite for foods rich in calories, increase systemic inflammation, and extract a larger number of calories from the food eaten. Unsound gut flora and ‘bad intestinal bacteria’ might be the reason why you cannot shed those kilos even after a rigorous workout session!
Improper sleeping habits:
The human body is designed in a manner that it functions its best when it gets proper rest. An improper amount of sleep can be the reason for psychological stress and efficient fat storage. Also, the coping mechanism to handle stress is- reaching out for more food- pounding extra calories from snacking- and putting on an extra layer of flab. Fatigue, drooping energy levels and irritability are a few symptoms that indicate lack of sleep.
We are not talking about the Marijuana here! Even some prescribed drugs used to combat mood disorder, depression, migraines, blood pressure, diabetes and seizures can make you bloat. A few hormone replacement therapies, oral contraceptives and steroids are also attached with the side effect of making that needle creep up. From increasing your appetite to altering the places and the way your body stores fat, a few drugs may change insulin levels and make you look like a beached whale!
Piling on to the list are also a few medical conditions and menopausal symptoms which contribute to the overall fat-accumulation. Hence, it is evident that there is a multitude of factors which might be the real hand behind obesity. The best way to carve that fat-layer out is to determine the real cause and work towards mitigating it.
How to get rid of those stubborn calories stored as FAT?
Being overweight is not only a harrowing risk to your look-conscious ego, but also to your health. Whether you are in your ‘Sweet 16’ or ‘Sedate 60s’, even a single layer of fat around your midsection is a potential threat to your overall health (and also to your dating prospects)! While the rest are still wondering, why don’t you check out the three incredible ways to get a tighter belt?
1) Food for Thought
It’s not just how much you eat that matter. What you feed your body with is an equally essential thing to consider when you are watching that scale. The relation between the food you eat and the amount of fat stored is not an unfamiliar one.
So let’s find out the eight effective foods that should be on your daily consumption list so that you can finally bid goodbye to the ugly flabby fat layers-
Refreshing fruits: Like apples and berries. As the famous adage goes-“ An apple a day, keeps a doctor away”, it’s fundamental. Apples, berries and fresh fruits teem with chemical called pectin. Found in the cell wall of these fruits, pectin boundaries the unwanted fat your body cells can soak.
This places a limit on the total quantity of fat the cells can store. Load your diet with a few apples, applesauce, berries and fresh fruits and let the pectin energy pulverize the unwanted fat accumulated in your cells.
Protein shakes: Being the favorite among professional bodybuilders, protein shakes are popular for a good cause! They are known to rebuild the metabolic rate that is ruined by the eating plans and stops diabetes, knocks out cholesterol, and clobbers hunger to let your body utilize fat for energy production. How does the idea of a knockout punch sound to your fat- loaded tummy?
Soybeans: Soybeans are rich in lecithin, the chemical widely known to shield body cells from accumulating fat. Like a bulwark, this chemical prevents fat from entering and staying in the cells. Also, it breaks down the fatty deposits in the body. Consume these miracle beans thrice a week and boost your body’s capability of getting rid of the unwanted fat and assisting you in your fat-loss mission!
Citrus fruits: The huge concentration of Vitamin C (also known as ascorbic acid) contained in oranges, tangerines, grapefruit, limes and a lemon bears the quality of burning the excess fat.
Boost your fat burning rates by adding a few citrus fruits in your dietary program. Not only will it handle your cholesterol level, but also enhance the potential of your body to ditch those extra calories.
Seafood: Being the ultimate source of proteins and significant amino acids, seafood is undoubtedly the mantra to a successful fat-loss mission.
While fishes are rich in Omega 3 fat acids, salmon and tuna are the quickest alternative to lose fat and stay healthy.
Garlic oil: Garlic juice or garlic oil significantly protects your cells from extra fatty deposits and helps minimize the fat content in your body. If consumed on a regular basis, garlic oil bears the potential to reduce the accumulated fat in the body and prevent further storage.
Poultry meals: Lean and good cuts of turkey breasts or chicken are the finest option when it comes to reducing fat and delighting your taste buds simultaneously. A privilege for non-vegetarians, non-vegetarians, these meats contains protein, niacin, and B6 vitamins along with other nutritional components. Baking or grilling is recommended.
Grain foods: Particularly, oatmeal is a fine choice when it comes to reducing fat at a lightning speed (well, not literally). Grain cereals, brown rice, whole wheat, wild rice, grain corn and oatmeal in the form of rolled oats are a few to name in this classification that give efficient results in a short period of time. However, merely balancing your diet is not sufficient to sustain the quick results.
A proper blend of regular exercise, proper habits and diet management is what it takes to get into that little dress!
Check out how to lose 10 pounds in a week for more details.
2) Eating Habits and Bringing a “Fat” Change
To witness a significant drop in the needle when you mount the dreaded scales, going to a gym is not the ultimate treatment- it’s the comforts of your home and your body. Dietary experts have concluded that making a few tweaks in your eating patterns may bring about a permanent fat-drop as compared to following those rigid, unappetizing diets.
Here are a few tidbits to take cues from-
Limiting fats isn’t the solution: While you spent your life believing that binging on high fat eatables is a crime, Dr. Westman suggests that keeping yourself away from them only makes you feel deprived, giving just the opposite result.
Cheese, bacon, sour cream, heavy cream, cream cheese, oil butter and mayonnaise are actually a low -carbohydrate diet’s healthy parts.
Goodbye Mr. Bread, Rice and Pasta: To shed those extra kilos and maintain your shape, you should limit yourself to twenty grams of ‘total’ carbohydrates in a day. Here, the ‘total’ refers to the grams of carbohydrates minus the amount of fiber intake as fiber is not the reason why your blood sugar is spiking.
Evidently, this rules out rice (a cup of rice equals forty grams of carbohydrates), pasta (a cup equals forty grams of carbohydrates), pasta (a cup equals forty grams of carbohydrates) and bread (two slices equal 24 net grams of carbohydrates). Once the goal is reached, a few carbohydrates can be added slowly without impacting your blood sugar.
Go selective on your veggies: Most of the starchy vegetables that are heavy on carbohydrates and grow underground, as well as corn are off your limits if you’re watching your weight.
To maintain a green diet, go regular on four cups of lettuce, collard greens, and spinach on a daily basis. Limit cauliflower, broccoli, Brussels sprouts, okra and green pepper to a couple of cups a day.
Cut back on hidden sugars: A few concentrated sources of sugar include cakes, candy and soda. A few fruits are also packed with high sugar content. On the other hand you may keep light beer, diet soda, sugarless sweets and dry wine on your menu and continue your journey to a fat-free figure!
Starving is not the key: Instead, eat as much as your hunger allows. When it comes to fat and protein, portion control is not necessary.
The hunger goes down automatically when you follow this advice- you just need to know when you are full and stop right away.
Drink water: Like air is to human beings, water is to cellular activities. All the activities that take place on cellular level use water as a medium, including fat burning and transport of minerals. Additionally, drinking water gives you a feeling of being full, hence you eat less. Dieticians suggest an ounce per two pounds body weight per day.
Balanced and full breakfast: Your body starves the entire night and needs fuel to recharge itself in the morning.
Catching a sandwich quickly and running for work instead of sitting patiently and having a full breakfast adversely affects your body, the workout and all the other activities you indulge in throughout the day. Incorporate complex carbohydrates, sufficient protein and some fruits in your morning meals for an ecstatic day!
Rotate the carbohydrates: Nutrition experts recommend going low on carbohydrates for a few days and then doubling the grams for the next day and repeating this cycle.
Drink black coffee before going to the gym: A cup of JAVA makes your body burn fat during a workout rather than relying on glucose. But bear in mind that caffeine and high- carbohydrate diet does not make a good combination.
Limit the intake to a cup or two of coffee with workout and focus on healthy carbohydrates if you are pairing it with snacks. Skip the sugar and cream to avoid unwanted fats. Also, avoid caffeine consumption at any other time of the day as it may desensitize your body to the fat-burning ability of caffeine.
Drastic changes are a No-No: Anyone who opts for drastic reduction of calories for a leaner physique is bound to regret it at a later stage. Aim for modest calorie reduction goals to avoid looking depleted and flat.
Eat less, but frequently: It is a common misconception that skipping meals can cut down your calories and bring down your weight to a minimum.
Well, wake up! Skipping meals only leads to making you feel deprived and makes you end up eating more than sufficient. Eat at least five to six meals a day in small quantities to attain a ‘Beyonce figure’.
Consider supplements: While it’s not a permanent cure, taking supplements can boost your body’s fat-burning fat-burning ability when taken in modest amounts.
3) Exercise Your Way to a Seductive Physique
This requires no pre-self-explanation as you are already aware of the thousand-fold benefits of exercising and working out. However, what remains little known is the fact that the key is not in exercise, rather than in “exercising the right way”.
Every human being has different genes, hence varies in the matters of “where” you store your fat. It is vital to focus your exercise on areas high in fat to bring out your muscles buried under those flabby layers. Here are a few “workout tips” to incorporate in your training schedule-
Jogging: Jogging is as essential as a vigorous workout session. It prepares your body for a high intensity aerobic session and is the ideal warm-up exercise. Once you reach closer to your goal, try walking briskly on an inclined plane on the treadmill.
Toning the abdomen: A sculpted figure and washboard abs are no more an impossible dream. With a few abs-toning and midsection reducing exercises, you might see Kim Kardashian herself when you look into the mirror next time.
Not only does it gets rid of the terrifying visceral fat you carry around your waist but also tones your butt-muscles for a sexy behind! For instance, pelvic tilts can be performed by lying on the floor, tightening the muscles of your stomach and pushing the back towards the ground while tilting the pelvis upwards. Hold this position for a few seconds and repeat it in sets of ten.
Now that you you why do we get fat, don’t let those winters spoil your fun and turn you into a bloated animal. Follow these easy to pull rules of thumb and stay lean and sexy beneath that dress!