Even Fat Distribution
When it comes to losing weight, many people have an area they would like to target. This “problem area” may be the thighs, hips, or stomach. However, that is not always the case. Some people don’t have a specific “problem area” because they gain weight in a relatively even distribution across their body. Genetics, gender, and hormones are just a few factors that can influence fat distribution. While these factors are not easy to change, people with this body type can lose weight by implementing a nutritious diet, exercise routine, and healthy habits.
The Problem With Having No “Problem Area”
Since people with even fat distribution don’t have any one area that stores more fat, they tend to look healthier and more proportional. However, they may be still overweight despite how they appear. This can make it harder to detect obesity and may put their health at risk. For example, some people who look healthy could be storing an unhealthy amount of fat in their midsection. This excess fat could cause health issues and obesity-related diseases such as heart disease, diabetes, high blood pressure, and even some cancers. As a result, it may be necessary to lose a few pounds. However, with a few strategic lifestyle changes and patience anyone can successfully manage their weight and attain a healthy body inside and out.
Keep Track of Your Progress
Maintaining a healthy body is a long term process, so it may be helpful to use screening tools and other tricks to keep track of your progress. These strategies can be helpful if you find it difficult to see weight loss progress. They can also help you monitor your body to make sure you aren’t slipping into the “overweight” category. Either way, there are numerous tips and tricks you can use to keep track of your progress and maintain your health. Taking pictures is a great way to see your improvement and motivate you through your fitness journey. Sometimes you may not notice how your body is changing, but pictures can help you see how far you’ve come and how far you can go.
Another way to check your progress is by using a screening tool like Body Mass Index. BMI can give you an idea of what a healthy weight looks like for your height, which may help you on your long-term fitness journey. You may also find it helpful to occasionally take your body measurements and compare them. This way you can see what areas of your body have changed and if you need to make adjustments. However, while a scale and a tape measure can assist you in some ways, they don’t always accurately reflect your progress and can be disheartening. Remember that numbers on a scale and measurements are not always clear indicators of your health. You should use them as guidelines, not rules.
Healthy Habits for Full Body Weight Loss
Diet is always a very important part of a fitness journey. Making a few changes to your eating habits can help you successfully lose weight and can help prevent chronic diseases. According to health care professionals, establishing a healthy diet can effectively improve your health, mood, sleep quality and more. To keep track of your eating habits, try keeping a fitness journal. Not only will this help you see what and how much you eat, but it can also reveal how your eating patterns hurt or help you. You may find that you eat more starch than you realized or that you aren’t getting enough protein. You can even include your water intake, exercise routine, and other relevant information. This way you can make the necessary adjustments and keep track of your long-term progress.
Exercise for Full Body Weight Loss
People who have even fat distribution are more likely to lose weight evenly as well. This is why you should try a full body workout to lose weight. Exercises like boxing, swimming, and yoga are just a few examples of full body workouts that can improve your strength, flexibility and target stubborn fat. You should also incorporate toning exercises like weight training into your workout routine at least twice a week. Weight training can help you build muscle and is one of the most effective exercises for weight loss. No matter which workout you choose, have long term success in mind. The key to a healthy body will be picking an exercise you enjoy and sticking with it. So, you should experiment with different workouts and intensities to find what works for you.
Stick With It
Remember that everybody is different. Metabolism, genetics, sex hormones like estrogen and testosterone, and even your environment can affect how you lose weight. Also, it’s important to aim for a healthy lifestyle, not a number on a scale. So, to achieve full body weight loss, find an exercise routine and diet that you love and stick with it. Monitor your results by keeping a fitness journal and documenting your progress. Try taking pictures of your body as you make lifestyle changes and use screening tools like BMI as a guideline for a healthy living. Above all else, stay patient and dedicated. This way you can create lasting results and maintain your health.
18 Healthy Ways to Lose Evenly distributed Fat
1. Start Small
Before you get bogged down in exercise routines and meal prepping, try making small changes first. Simple lifestyle adjustments like taking the stairs, parking farther away from your car, walking in the morning, or cutting processed foods out of your diet are small but incredibly powerful changes. These adjustments, while simple, are a step in the right direction and will leave you feeling empowered and eager to make more healthy choices, rather than feeling overwhelmed by a complete lifestyle overhaul.
2. Try Strength Training
All exercise is good exercise. However, if you aren’t doing strength training you’re missing out on some key benefits. Studies show that strength training can boost your metabolism, help burn fat, and tone your muscles. This will help you look better, feel better, and can even keep you burning calories long after you’ve left the gym.
3. Eat More Protein
Protein is a crucial component of any diet. Fill up the right way by incorporating healthy proteins such as cheese, chicken, eggs, and nuts into your diet. These types of foods will keep you feeling full longer, reduce your cravings, and give your metabolism a healthy boost.
4. Eat More Fiber
Eating more fiber can help you reach your weight loss goals. Not only is a fiber rich diet nutritious and great for your digestive health, but studies show that fiber can help you feel more satisfied and keep you fuller longer. This will help you burn fat all over your body more effectively and manage your weight over time.
5. Incorporate Cardio
Doing Aerobic exercises like cardio is one of the most effective ways to burn fat and lose weight all over your body. Get your heart pumping by incorporating jump rope, running, swimming, or even dancing into your fitness routine. You’ll burn calories, improve your cardiovascular health, and shed body fat all at the same time.
6. Nourish Yourself Properly
Your parents were right. You have to eat your fruits and vegetables. Not only are they low in calories, they are also filling and provide your body with vital vitamins, minerals, and nutrients. Try replacing fried or proceed snacks with fruit, or replacing starchy carbs with vegetables at meal time. This small change will nourish your body and help you lose evenly distributed fat.
7. Get Enough Sleep
Getting a good night’s rest is almost as important as diet and exercise when it comes to losing weight. Aim for 7 to 8 hours of sleep each night to allow your body enough time to recover properly. This adjustment is simple, takes almost no effort, and can make all the difference.
8. Consider Your Relationship With Food
Before you take on a new diet or exercise routine, consider your relationship with food. Many people unknowingly eat when they are bored, stressed, or sad. These habits may become dangerous and cause you to gain weight over time. Try to address why you eat just as much as what you eat to make a lasting change.
9. Cut Back On the Sugar
Sugar – it seems to be everywhere, even in the most unlikely of places. Sometimes it almost seems unavoidable. Still, managing your sugar intake is a must. Regularly eating too much sugar increases your chances of developing chronic diseases such as diabetes, heart disease, and obesity. However, on a more positive note, simple adjustments like eating less processed foods or eliminating soda from your diet are enough to put you on the right track. From there, start to incorporate more whole foods into your diet and consider managing your carb intake.
10. Don’t Crash Diet
Crash dieting can cause more problems than it solves. Although you may lose a few pounds or even reach your weight loss goal, you are more likely to go back to your old habits since a crash diet is not a sustainable lifestyle. This is known as “yo-yo dieting,” since you lose weight and then put it back on over and over again. Instead of crash dieting, try to make small, healthy lifestyle changes that you can maintain long-term. By creating these new healthy habits, you’ll set yourself up for success and be able to lose the weight and keep it off for good.
11. Try a Low Carb Meal Plan
Many people do well with structured plans when it comes to losing weight. If this sounds like it might work for you, try a low carb diet such as Keto or the Atkins diet. Studies show these low carb meal plans can help most people lose evenly distributed fat.
12. Drink Enough Water
Water is important for every process in you body, so stay hydrated. Find ways to incorporate more water into your daily routine. Try eating your water in the form of fruits and vegetables or simply carry a reusable water bottle around. Also, consider drinking a glass of water at least 30 minutes before you eat. This can reduce your appetite and help you lose weight by simply eating less during meals.
13. Manage Your Stress
Chronic stress can be detrimental to more than just your mind. Studies show that over time stress can lead to all sorts of mental and physical ailments, from high blood pressure, restlessness, irritability, fatigue and – you guessed it – weight gain. Before you do anything else, start by managing your stress. Find healthy coping mechanisms like exercise, hobbies, or spending time with loved ones. Your mind and body will thank you, and you’ll reduce your risk of stress and obesity-related diseases.
14. Go For the Energy Boost
When consumed in moderation, naturally caffeinated drinks such as coffee and green tea can be great for your health. Both are packed full of antioxidants and can provide you with a natural, guilt-free energy boost. Coffee and green tea can also help cut cravings and boost your metabolism by 3 – 11%. Try to consume these drinks without added sugar or creamers, since these are full of calories and can actually cause weight gain. If you aren’t already, try adding green tea and black coffee to your morning meal. This will keep you energized throughout the day and help you burn fat.
15. Set Clear Goals
Clarify your weight loss goals. Losing weight and getting in shape may seem like the obvious goal of a fitness journey, but it helps to also establish more personal goals. In other words, find your “why.” Write down exactly what you would like to achieve and why you want to achieve it. This goal can be to lose a certain amount of weight, to run a mile in a certain time, or even just to be healthier in general. Then break down that goal into smaller, measurable milestones that you will work towards and accomplish one by one.
16. It Starts When You Shop
Your food choices begin long before you ever cook a meal. If you want to see weight loss results, you must start with your diet and shop smarter. Get more selective with what you eat, cut out processed foods, try not to shop when you’re hungry, and make lists of what you need before you step foot in a grocery store. Knowing what you need to buy before going shopping will decrease the chance that you’ll buy something unhealthy on impulse. The key with healthy eating is preparation, so be more mindful as you shop.
17. Experiment with How You Eat
While what you eat is certainly important, how you eat is also a huge determinant of your health. Everything from the time of day, who you eat with, and what you do while you eat can have an effect on your body. Consider everything as you revamp your lifestyle. Ask yourself, “Do I frequently skip meals? Do I eat more at night than during the day? Do I snack when I’m bored or watching TV?” The answers to these questions will determine what changes you need to make. Try eating at different times or in different environments and see how it affects your body.
18. Count Calories, but Don’t Obsess Over it
One of the simplest ways to lose body fat is to balance your caloric intake. Calories are used to measure the energy that you get from food. When you eat more calories than you burn, your body stores the excess energy as fat. The best way to counteract this is by balancing your energy. Try aiming for a caloric deficit, or burning more calories than you consume throughout the day. This method is one of the most effective ways to manage your weight and can also help you lose fat. However, do not obsess over numbers. Eat when you feel hungry, give your body what it needs, and if you ever have a “bad” day, tomorrow is always there. The key to any fitness journey is patience and commitment, not hard fast rules and frustration. Give yourself time to adjust to the healthy changes you’re making, and then keep moving forward. Doing so will help you make sustainable changes to your lifestyle and body.
– Here’s why your body stores more fat in certain places
https://www.popsci.com/why-fat-goes-to-my-whatever#page-2
– Health Risks Linked to Obesity
https://www.webmd.com/diet/obesity/obesity-health-risks#1
– What a 5% Weight Loss Can Do for Your Health
https://www.webmd.com/diet/ss/slideshow-five-percent-weight-loss
– Why is it more dangerous to have belly fat?
https://www.popsci.com/why-is-it-more-dangerous-to-have-belly-fat
– Why People Store Fat in Different Parts of the Body
https://naturallyintense.net/blog/weight-loss/why-people-store-fat-in-different-parts-of-the-body/
– 7 Tools for Monitoring Your Progress
https://www.yourweightmatters.org/7-tools-for-monitoring-progress/
– 26 Weight Loss Tips That Are Actually Evidence-Based
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips
Even Fat Distribution
When it comes to losing weight, many people have an area they would like to target. This “problem area” may be the thighs, hips, or stomach. However, that is not always the case. Some people don’t have a specific “problem area” because they gain weight in a relatively even distribution across their body. Genetics, gender, and hormones are just a few factors that can influence fat distribution. While these factors are not easy to change, people with this body type can lose weight by implementing a nutritious diet, exercise routine, and healthy habits.
