Losing weight with diet and exercise can help you shed pounds and achieve a healthier lifestyle, but some fatty areas hold on no matter how many calories you cut or carbohydrates you count. The abdomen, hips, thighs, and other body parts are notorious for resisting exercise plans and fad diets.
You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Mesomorphs may be prone to weight gain, but they also tend to lose weight easier than people with other body types. If you're a mesomorph and you find that your jeans are a little too snug, you may lose weight easily by making healthy changes to your diet and exercise regimens.
Belly fat, especially stubborn lower belly fat, is one of the most persistent types of fat to lose. Many people struggle with it for months or even years, despite trying different diets, exercises, and weight-loss techniques. Understanding why belly fat is the hardest to lose is essential to overcoming this challenge.
Stomach fat cells are also less receptive to breaking down than other types of fat cells, which is why fat seems to linger longer in this area even after achieving positive results in other parts of the body.
Men's bodies generally respond to dieting by the loss of more weight at their trunk and women typically shed the excess weight from the hips area. The causes of it are related both to hormonal influence and the application of whole-body composition.
Endomorphs have narrow shoulders and fat deposits in the lower abdomen, hips, and thighs. This distribution of body weight and fat makes it challenging to reduce weight and needs precise training methods.
To lose weight effectively and safely, aiming to lose 1 to 2 pounds (lbs) per week may be best. This means that losing 20 lbs may take 10 to 20 weeks. To lose weight, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but challenging to maintain.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off. Also aim to do strength training exercises at least twice a week.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Reduce Your Health Risks
Obesity increases your risk for many health problems. Losing the extra weight can help eliminate those health problems or lower your odds for them. Weight loss can reduce your blood pressure and cholesterol. It can also slash risk for diabetes, heart disease, stroke, and osteoarthritis.
Generally speaking, the first place men typically lose weight is the belly, while women tend to lose weight all over, but may hold onto weight in the thighs and hips more so than men, Dr. Block says.
Fat does not get softer as you lose weight. When you lose weight, the fat cells in your body shrink in size, but they do not change in texture or consistency. However, as you lose weight, you may notice that the skin around the areas where you have lost fat may appear softer or looser.
Before the menopause, women store fat mainly in the subcutaneous fat stores (buttocks and thighs), while men are more prone to develop visceral (abdominal) fat. After the menopause, women also become more prone to storing fat in the abdomen.
There are 4 phases of weight loss, rapid weight loss, slow weight loss, plateau and maintenance. Each phase has its own characteristics and physiological reasons.
Men usually have less body fat and more muscle than do women of the same age and weight. That means men burn more calories. Age. With aging, people tend to lose muscle.
The Surprising Truth About Fat Loss
When you lose weight, your fat is actually exhaled as carbon dioxide! That's right—you breathe out fat. The rest is expelled as water through urine, sweat, and other bodily fluids.