Takeaway for the Month: Now, What Can I Do?
Can you believe that we have reached the end of another summer month???
So you discovered that you have the ability to store fat around your organs, and underneath your skin. You learned what these types of fats are named. You also discovered what type of test you can have done to discover exactly where and how you hold your fat, as well as some basic ways to ensure that you can keep all unhealthy fat levels at bay.
Now, you want to be able to tackle both types of fat in your lifestyle and workout plan, so that you can ensure that you are in top shape for your heart, your metabolism, and your disease risk.
The good news is we discovered that we engage in aerobic exercise to target the “outside” fat, we are able to chip away at the inside fat, as well. Accumulation of fat comes from more and longer bouts of sedentary behavior, decreased hydration, lack of sleep, and not enough regular aerobic exercise.
Sleep is more important than we think. According to Medical News Today, it is imperative for adults (26-64 years) to get 7–9 hours nightly. This ensures that we have completed the proper 3 REM cycles need for proper hormonal function. Capuccio, MD, FRCP et. al. study, “Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults” states:
“Cross-sectional studies from around the world show a consistent increased risk of obesity among short sleepers in children and adults”. This study shows a consistent pattern of increased odds of being a short sleeper if you are obese, both in childhood and in adulthood. A pooled regression analysis in the adults studied shows that a reduction in one hour of sleep per day is associated with a 0.35 kg/m2 increase in BMI. This could mean approximately 2 lbs gained per hour of sleep lost past the standard (<6-8 hours)!
Drinking water has proven to have lasting effects on not only your health, but your body’s fat burn. According to Medical News Today, water is a natural appetite suppressant. It also could “fill you up” and thus, reduce total caloric intake, as well as reduced caloric intake from drinking other high-calorie drinks. Water can also help remove waste and toxins from the body, particularly the blood. Because excess fat actually turns into a storage mechanism for all things your body needs to get rid of but can’t (think toxins), flushing the body with water will help remove those toxins, and thus, the extra fat that was created to store it. The process for burning fat is lyposis, and the first step of this process needs plenty of water to create the catabolistic (breaking down) effect of fat cells. Drink 50-60% of your body weight in fluid oz daily to reap all these benefits!
Finally, Aerobic Exercise (quite literally meaning “requiring free oxygen”) exercise uses oxidative metabolism to burn fat as the primary source of fuel. American College of Sports Medicine states that “Activities that involve large muscle groups over prolonged periods of time offer the greatest improvement in VO2 max. (Max. oxygen output)” So go for large muscle group exercises to get the best burn!
We will end the month with a fun, easy to follow, High intensity interval training (H.I.I.T) workout to “blast that fat”!
Francesco P. Cappuccio, MD, FRCP,1 Frances M. Taggart, PhD,1 Ngianga-Bakwin Kandala, PhD,1 Andrew Currie, MB ChB,1 Ed Peile, FRCP,2 Saverio Stranges, MD, PhD,1 and Michelle A. Miller, PhD1 . Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults. 2008 May 1. 31(5): 619–626. doi:. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/>.
Can water help you lose weight?. Jennifer Huizen. June 28, 2018. © 2004-2020 Healthline Media. <https://www.medicalnewstoday.com/articles/322296#six-reasons-why-drinking-water-may-help-you-lose-weight>. Reviewed on June 28, 2018.
Aerobic Exercise Prescription Components. ©1999-2020 ExRx.net LLC. American College of Sports Medicine, (1995) Principles of Exercise Prescription, William & Wilkins, 5. <ExRx.net>.