Body Fat:
Body fat refers to fatty muscles that do not contain muscle mass, electrolytes, or body fluids. It is referred to as adipose tissue, a complex connective tissue with specific functions in metabolism and endocrine function.
Body fat can be deposited in many areas of the body in overweight and obese people, but the distribution differs from person to person. There are two fat distribution patterns: android and gynoid.
Android (apple-like shape):
The fat accumulates in the central area of the human body in android distribution, giving the body an apple-like appearance. This occurs more frequently in men and obese women and varies depending on body structure. This type of fat distribution is linked to several major health problems, including metabolic disorders, insulin resistance, and the risk of cardiovascular disease.
- Metabolic disorders:
Central obesity causes a variety of metabolic disorders, which increase the risk of diabetes, stroke, and coronary heart disease. Fat accumulation in the abdomen and adipose tissues is a symptom of metabolic disorders.
- Insulin resistance:
Android obesity often refers to insulin resistance, which may contribute to type 2 diabetes. The mechanisms through which abdominal obesity induces insulin resistance are most likely linked to excessive lipid accumulation in the liver. It could be due to fatty acids from adipose tissue in the viscera leaking in the portal vein.
- Cardiovascular diseases:
Being overweight can cause fatty material to build up in the arteries that carry blood to our organs and if the arteries get clogged or damaged, they can induce major cardiac problems such as a heart attack or even death. Central obesity is a major risk factor for cardiovascular disease because fat accumulates and surrounds internal organs such as the liver and pancreas.
Gynoid (pear-like shape):
Gynoid obesity is defined by excess fat buildup in the lower body, notably the hips, buttocks, and thighs. Excess body fat accumulates in gynoid distribution, giving the body a pear-like appearance. It is more common in women and is also known as pear-shaped obesity or female-pattern obesity. Gynoid obesity and excess body fat in women can contribute to major health problems which include joint problems, sleep apnea, cardiovascular diseases, cancer and diabetes.
- Joint problems:
Gynoid obesity raises the risk of joint problems because of the excessive load on the joints or bones, which can also contribute to the disability to walk.
- Sleep apnea:
Sleep apnea is a condition in which breathing is disrupted during sleeping. It happens when excess weight on the body puts pressure on the airways, interfering with proper breathing.
- Cardiovascular diseases:
Gynoid obesity increases your risk of developing cardiovascular disorders such as hypertension, stroke, and heart attack. Body fat accumulates in the arteries, reducing blood flow and raising the risk of serious conditions.
- Type 2 Diabetes:
Obesity increases the probability of having type 2 diabetes. Excess fat impairs the body’s ability to utilise insulin, which regulates blood sugar levels.
- Cancer:
According to research, obesity causes various cancers in women, including breast and ovarian cancer, due to hormonal imbalances and excess fat in the body.
The functions of fat:
Body fat, commonly known as adipose tissue, is a multipurpose organ in the body. It is present within the body in immune cells, fat cells, neurons, and connective tissues, which exist within the organ. It can be located under the skin (subcutaneous fat), surrounding the internal organs (visceral fat), among muscles, within the bone marrow, and in breast tissue. Its primary function is to store and release energy as required by the body.
Body fat serves multiple functions in the human body. Some fats harm the body and lead to several disorders, but some beneficial fats are required for good health.
Here are some of the beneficial effects of fats on the human body:
Energy storage:
The essential and primary function of body fat is to provide constant energy to the body. The body stores fat in the form of triglycerides and releases it when needed. This stored fat is broken down and delivers a constant source of energy to the body in between meals or during rigorous physical exercises.
Brain health:
The brain carries a considerable amount of fat, especially beneficial fatty acids such as omega-3 and omega-6. These fats are essential for brain growth, cognitive functions, and brain health.
Hormonal balance:
Adipose tissue or fat cells, releases adipokines in the body, which are the hormones and signalling chemicals. These chemicals regulate many biological functions such as metabolism, hunger, inflammation and immunological functions.
Appetite and hunger control:
Fat cells release hormones such as leptin, which helps to regulate hunger and body weight because it indicates the feeling of fullness. These are the hormones produced by fat cells which notify the brain when you have consumed a significant quantity of food.
Organ cushioning:
Body fat, or adipose tissue, acts as a cushion and protects the organs. It protects the delicate organs like the kidneys from injury or other effects.
Insulation:
Adipose tissue functions to insulate your body beneath your skin. When you are exposed to cold temperatures, the heat keeps your body warm and helps regulate your body temperature.
Reproduction:
Body fat plays a significant part in reproduction. It is essential for proper reproductive functioning in puberty, the menstrual cycle, and the fertility phase for women.
Fat-soluble vitamin storage:
Fat serves as a storage area for fat-soluble vitamins (A, D, E, and K) for an extended period. They are stored in the liver, adipose tissue and skeletal muscle. The fat-soluble vitamins are kept in the fat cells and released when needed to support different processes in the body. Therefore, with a well-balanced diet, the risk of deficiencies in the body is low.
Joint lubrication:
Synovial fluid and body fat surround the joints to lubricate and cushion them, preventing bones from rubbing together. This provides smooth joint movement to the joints and bones.
Someone said correctly, ‘You must have healthy adipose tissues to stay healthy in every aspect of your physical and mental health.’
Although body fat or adipose tissues serve essential functions in the body, it is best to keep a healthy balance of body fat because excess fat in the body can lead to major health problems. A balanced diet, physical activity, and lifestyle modifications can help you reach a healthy weight and body balance. The most important phrase here is moderation is the key.
Types of body fat:
There are several types of body fat, each with a distinct set of functions and features. Some types of body fat can be beneficial to your health, while some are undesirable and contribute to a variety of health problems.
Each type of fat has specific roles in the body, including promoting healthy metabolism while some fat causes life-threatening disorders such as diabetes, cancer, high blood pressure, and serious cardiac conditions
Here are some types of body fat:
White:
White body fat is the most common fat that individuals instantly think of and is responsible for storing energy. It is composed of large white cells and is found beneath the skin or surrounding the organs. Its function is to provide energy when the body requires it and also acts as insulation, cushioning, and organ protection.
Excessive white fat can affect your health, depending on your level of exercise. According to the study, men should have a body fat percentage of 14-24%, while women should have a body fat percentage of 21-31%. This percentage applies to non-athletes. A higher-than-normal body fat percentage might contribute to major health problems.
Brown:
Brown fat is most common in babies, although it can also be found in adults in small amounts around the neck and shoulder muscles. It specialises in thermogenesis, which produces heat. This type of brown fat burns fatty acids to generate heat in the body and keep you warm in cold weather.
Beige:
Beige fat is a relatively discovery that may shift between white and brown fat properties. It contributes to thermogenesis and energy expenditure, which can help you burn fat rather than store it. This form of fat helps in the prevention of obesity and the maintenance of a healthy body.
Essential fat:
Essential fat is needed for the body to maintain a healthy body. It is found in bone marrow, the brain, nerves, and membranes. It is involved in hormone regulation, particularly hormones that influence fertility and temperature.
Subcutaneous:
Subcutaneous fat is situated beneath the skin covering the muscles. It is a mixture of white, brown, and beige fat. It is common with varying degrees of thickness in different areas. A suitable amount of subcutaneous fat is beneficial to the body, but too much fat can contribute to hormonal imbalances. It also acts as insulation and cushioning for the body.
Visceral:
Visceral fat, commonly known as belly fat, is located and stored in the abdominal region as well as surrounding all major organs such as the kidneys, liver, heart, and intestines. An excess of this type of fat can contribute to metabolic disorders such as cancer, diabetes, and heart problems.
Benefits:
Body composition is essential to your health. With an adequate amount of fat proportion, your body will function effectively. A healthy body fat percentage offers many benefits, including:
- Healthy metabolism
- Healthy body weight
- Temperature regulation
- Balanced hormone levels
- Better reproductive health
- Balanced blood sugar levels
- Healthy neurological functions
- Adequate vitamin storage and absorption
Risks:
A normal quantity of body fat is essential, but too much body fat, particularly visceral fat, can be harmful to your health and raise your risk of several health issues:
- Stroke
- Cancers
- Diabetes
- Atherosclerosis
- Heart diseases
- Hormonal imbalances
- Coronary artery disease
- Pregnancy complications
Diet:
It is a common misconception that a high-fat diet will make you obese. It is correct in a few ways, yet there are foods high in calories that can lead to weight gain and body fat, such as refined and processed foods. They are rich in carbohydrates or sugars but poor in fibre and protein, which only contributes to weight gain.
People who eat refined and processed foods most often are more likely to develop visceral fat, which is more risky than any other type of fat and causes a variety of major health problems. Calories that are not utilised are stored as fat in the body for later use. You consume less and burn more, to lose or maintain weight.
Healthcare specialists recommend a nutritious diet high in protein, complex carbohydrates, healthy fats, and fibre, but with moderate portion sizes. A balanced diet combined with regular physical activity is always successful.
It is essential to seek the counsel of healthcare specialists or Dietitians to maintain your health. They can provide you with customised diet and activity plans based on your body’s needs that will help you achieve a healthy body weight.