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All Fat is Not Created Equal
Health | February 12, 2015
It’s true. There are types of fat in our bodies that function in fundamentally different ways when examined on a cellular level. Where fat is located also plays a significant role in our health and wellbeing.
Location, Location, Location
Where we store fat can have a major impact on our health and wellbeing. In particular, belly fat, especially in us women, is a sign that we are putting ourselves at risk for long-term health complications. In general, women tend to store fat in their hips and thighs. This is all the more reason why belly fat needs to be addressed and effectively dealt with.
Belly fat puts us at risk for a number of chronic conditions. Worse, belly fat left unchecked may become visceral, meaning it gathers behind our abdominal walls and surrounds our vital organs. Visceral fat differs in form and function from subcutaneous fat. Subcutaneous fat lies just underneath our skin and is what we traditionally think of as body fat.
Belly fat in women is also a sign of sustained cortisol levels and chronic stress. A recent study indicated that women with more belly fat produce more cortisol than normal and are under greater psychological pressures. According to the study this was even true of women who were generally considered lean, but still retained some belly fat.
How Fat Functions
Up until recently, fat was largely considered the body’s natural way of storing excess calories. Over the past thirty years or so researchers are now finding out that fat and where it’s located has a whole host of effects on our overall biological process.
For starters, body fat acts as a kind of endocrine gland. According to Dr. Barbara Kahn, an endocrinologist at Beth Israel Deaconess Medical Center in Boston, fat cells release hormones into our bloodstream in much the same manner as other hormone-producing glands.
Subcutaneous fat releases largely beneficial molecules into our bodies including the hormone leptin that suppresses our appetites and burns fat as energy. Visceral fat – again the fat that can form behind our abdominal walls – releases chemicals such as proteins known as cytokines. Research shows that a greater abundance of these proteins due to visceral fat leads to chronic conditions such as diabetes, cardiovascular diseases, even dementia.
To see more ways how all fat is not created equal, read Part 2 🙂
Private Member |
Hi Z,
I was reviewing your ZCUT Power DVD’s the other day and the change in your physic from then to now is really noticeable. Your whole body, but especially your legs are definitely a lot leaner now.
At the moment I’m more like you in those DVD’s. I’m strong and fit but I have excess thigh flab I’ve always had difficulty getting rid of, even though I’m only 19% body fat. Do you know what percentage of body fat you had to get down to before you became noticeably leaner in your thighs?
Private Member |
I would like to hear Zuzka’s answer as well. I am like you, strong and fit but have this excess thigh flab a little bit 🙂 Zuzka is the same body type as me – storing fat in thighs while having a six pack :)) I also notice how she has changed, how lean she is now. I think she really is now in the best shape of her life. Zuzka is also a big inspiration for me because we have the same trouble zone and on her, I can see where I can get with a regular training and that it really is possible to bring the trouble zone to perfection!
Private Member |
Ashley,
I think it’s because of her low carb diet. The fact that she “earns” her carbs with her workout- so probably eats carbs once a day (right Z?) is what is keeping her so lean. I agree, her physique has changed so much. She talks so much about her protein/veggie diet- that has to be what it is. When I am “good” and also eat protein/veggie diet and earn my carbs, I lean up so much too. And she said in her coffee talk that she doesn’t drink (except an occasional shot of Tequila) that has to make a difference!
Private Member |
I’m totally healthy and love a lot things about my body, I’ve just always carried fat in my thighs. Since I was a little kid I’ve always had this overall body shape. I realise 19% is already really good and I remember Z saying she was down to 15% (and she’s obviously still healthy). That’s why I was curious to know what she got down to before her thighs leaned out more.
Private Member |
I agree with you, Ashley. I also love a lot of things about my body, only the thigh fat not:) I have been focusing on this zone on my body over the past 6 weeks. I noticed that adding some extra weight works for me. I thought I might get bulky but actually the right opposite is happening. My legs are slighly slimmer now (maybe because they are tighter?). I usually workout in the morning and like to do an extra 5 min workout in the evening targeting only my butt and thighs (I especially focus on outter thighs) and I am already noticing changes (and my boyfriend noticed it too, so something must have changed!). I cannot do much about my diet. I have never eaten bread and side dishes, my meals have always been just protein and veggies, since I was a kid, and I also hate sugar. Therefore I suppose that I really must find the right amount of workout for my butt and thighs to improve their shape.
Private Member |
lakewood, ohio, united states
Oh ladies, I wish I could swap out trouble areas. I am thin and have trouble putting the muscle ON and my trouble area is unfortunately my tummy :/ I WISH I could magically transfer the fat down below to my glutes and thighs!!
Private Member |
I honestly think that people who have a problem gaining weight are facing a bigger challenge than those trying to lose it. I keep my fingers crossed for you, I believe you will achieve your goals in this respect sooner or later!!! 🙂
Private Member |
I agree with you about Zuzka’s change in body shape especially in the thighs and butt over the years. Her thighs are super lean now and her butt is tiny. And even her hips are so much smaller it seems. She looked amazing before and she looks fabulous now too. I also have the same tendency to store weight in my thighs and butt. And the one thing that drastically melted the fat off my thighs and butt (when I followed such an eating plan) was eating a high protein/low carbohydrate diet (in other words no breads or grains or starches). This is only way that my thighs and butt drastically changed in size and shape very quickly.
Private Member |
As I understand it, 19% is pretty low. My doctor said below 20% body fat and you can start having hormonal issues. Not telling you what to do, but if you have issues with acne, depression, fatigue, menstrual issues it might be something to think about. If you look like Zuzana did in those videos, it sounds like you’re already doing great.
Private Member |
uk
If she is leaner than before then my guess would be she eats less:)
Private Member |
A couple of things I noticed from following Z before she moved to the US is that she had gained a little weight when she was going through a very stressful time in her life. She created the DVD workouts not too long after going through that big adjustment period. Zuzka has also really refined her diet over the years.. I can remember her saying once long ago that she put on a little extra when eating too many cashews, so even good fats need to be consumed in moderation. She also used to have once a week splurge day for a period of time. But it seems to me that she really made a noticeable change in body composition when she eliminated sugar from her diet and found the carb/protien ratio that worked for her.
Private Member |
*phsyique
Private Member |
czech republic
I never – like NEVER – lose fat in my boobs… I lost 13 kgs and I still have the same size, which is driving me crazy…really 😀 I’d love them smaller 😀
Anyway, I can easily store fat in my belly…. it feels like it’s there overnight 😀 But it is true that it is easy for me to get rid of the fat from my belly as well…
Private Member |
lodz, poland
Lucky you, Kristina! 😀
I look like a 8 year-old boy- almost no boobs at all haha 😉
Private Member |
michigan, usa
Me too. Rather boobless here. When I was pregnant I plumped up 2 sizes (so you know, I had average boobs finally) but that didn’t do me any good considering I plumped up everywhere, haha. But back to boobless within the same year I lost the baby weight. I guess that’s why most fitness models get implants with strict body fat percentages. Is it weird to hope that a diet high in healthy fats and low carbs will boost my bust? Haha probably won’t happen. Got the short straw on the boob gene. 😉
Private Member |
“Rather boobless here.” So funny, Dawn!! I am too. When I started doing HIIT with Z 5 years ago I lost a ton of body fat. . . .. including my boobs. Implants please!!! LOL And I also hope every bit of fat from avocado or nuts finds it’s way to my boobs!
Private Member |
Same as me! They just tend to grow and grow, i think I will have major back problems when i get older. And its really hard to find nice sports bras with enough support! What brand are you Kristina using? 🙂
Private Member |
czech republic
Hey Carrie, I use Panache Sport, it’s an excellent bra!!!
Private Member |
Kristina – same here – although I’ve only just begun exercising daily so hopefully the cardio will help with natural reduction. No matter how much I lose or fit I am, I have a large chest for a petite woman. Guess I have to embrace the girls.
Private Member |
czech republic
yes, women always ask me if I have a boob job cause it is surprising for them I am slim and large-chested 😀 I think it is in genes… I was hoping to have smaller breasts if I lose weight to quit the back pain but nothing happened 😀 Since ladies are thinking of getting them bigger when they lose boobs, I am actually thinking of the other way… it!s crazy 😀
Private Member |
switzerland/, france
usually it is said that all women have the same size of gland, and the boob size is from different fat level. I am not quite sure about this. I would not be surprised that some women have larger glands. I see you have a baby…did you breastfeed ? did you get plenty of milk? that might be a sign you have larger glands which will never disappear (as not related to fatloss, obviously).
Private Member |
czech republic
My daughter (my second baby) is 18 months and I still breastfeed, but I have always had bigger boobs, no matter the breastfeeding… It is a family matter 😀 Genes 🙂
Private Member |
switzerland/, france
lucky you…my family genes are round fat tummy. I am likely to battle hard to get a flat stomach, if ever. But I am happy about my breast size too;)…it is convenient for sport, ha, ha. Happy nursing ( I stopped at 12 months, when my boy started to bite and made fun out of it…my daughter was never interested in it, that was a battle…and stopped at 4 months).
Private Member |
curitiba, parana, brazil
Fats in my body are stored mostly in my belly, thighs and butt. Now I am very thin, lost a lot of weight and finally my stomach is flat but I need to build muscles now…hope one day to have abs similar to Zuzka, love your abs! And all the rest also 🙂
Private Member |
I’m a classic pear shape,have always had a tiny waist but unfortunately I don’t have an ounce of fat in my boobs,haha but that’s ok because they are perky & are not heading down south! 🙂
A lot of women also suffer from a condition called Lipedema which means,especially the lower extremities carry abnormal fat cells & no amount of exercise or diet will get rid of it.The fat looks different too from the inside & outside.People with this condition can be candidates for liposuction but they have compressions for the rest of their lives.It doesn’t mean that they aren’t fit & healthy but just were born with this condition.I know a lot people with this condition because the treatment is very similar to my condition Lymphedema.
Private Member |
I have always been thicker in my thighs. my belly never gained more fat until I reached 22ish but I am not saying I am fat I have just noticed changes! I think its from being so active as a kid, and teen then all of a sudden your an adult then you are not outside running wild. 😉 My arms have always been tiny but since i have been able to do push ups effectively and been learning so much in the zgym I actually have muscles! I have always been strong though, just small. I have a small chest but I am not worried, there could be worse things.. I have been my whole life I have chicken legs or small ankles; also gaining muscles in my calves =), but my thighs for some reason fill out more, but my butt isn’t that thick. Its ok I really have always liked being small, I just always have been sort of picked on for it. Its ok, im still here!!
Private Member |
I have been told ** not I have been my whole life..Sorry!
Private Member |
am I the only guy who works out here? Haha. Anyway, I haven’t had a cheat meal since May, haven’t had alcohol since May, have only had veggies and ‘brown carbs’ since May, and the only sugar I ever have is in my protein powder. I do Zuzka 4-6 times a week and lift heavy 3-4 times a week. Yet, I still have a roll of fat right above the belt line. I’ve had it my whole life, and I’d love to lose it.
I’m 41 and have always had thin arms and legs with a soft middle. I played sports incessantly growing up, none of my buddies were lifting either, but they all filled out and leaned out and got muscular whole i didn’t, so I think part of my problem is genetic. I’d love to have abs once in my life, but I’m pretty frustrated that I don’t have them after nine months of perfect discipline. The last thing I can think of is HIIT maybe three times a day and cut out carbs altogether. I’ve never done that because I’ve always read we need them, thus eating only the slow metabolizing brown carbs (oatmeal, brown rice, black beans, etc), but if Z only has carbs within two hours of a workout, maybe that’s the last thing to try. If not, liposuction and HGH are next!
Any tips?
Private Member |
Wow, that’s awesome how disciplined you are! Respect! 🙂
Private Member |
santa cruz, ca
I honestly believe that diet and exercise, though obviously crucial for maintaining healthy body fat and preventing extra storage, are not 100% the key to keeping off fat. People who do not exercise very much, but manage their stress well, may not be as fit and lean, but can control their body fat as well. It all has to do with MANAGING STRESS. The modern Western lifestyle is loaded with stressors. And most of us are either acutely stressed often, or maintain a level of chronic stress. Either way, this directly affects our hormones, as Zuzka has written here. It doesn’t matter how well you exercise and eat. If you are stressed out, your body’s response (thank you, cortisol) is to store fat. Done and done. If you’re young and stressed, it may not have happened yet. But if you don’t work on your stress levels now, you’ll reach an age (depending on your genetics) where suddenly you start storing fat.
I think in our culture we really need to work in methods of stress reduction and definitely meditation and meditative practices for people to find daily moments of peace and to gain control of their minds. This is so key.
I am a grad student studying medicine. School is tough because I have constant deadlines and external pressures (and I mean, constant), due dates and obligations, expectations, and little time to achieve it, let alone exercise. And when I am stressed, I ALWAYS put on a pound or two of fat around my middle. And it only happens around my middle. As soon as I have even a week of break, where I sleep more, fit in some meditation practices, suddenly I lose that middle poundage and deflate some chronic stress-bloat.
We need to figure in time to nourish our parasympathetic nervous systems. It’s crucial to regulating our metabolism, just as crucial as exercise.
Private Member |
switzerland/, france
is it really fat? or water-retention. I am a biologist and wish I had studied nutrition, however I know for sure that women are under hormonal fluctuation way more than men. I recently found (eventually!!) a fitness trainers that understands and uses hormonal fluctuation for our health and fitness. So I wonder if your bloating didn’t also coincide with specific hormonal timing for you ?
On the other hand I am sure that stress has a way of its own! we are not machines 😉
Private Member |
santa cruz, ca
Also, low carb diets aren’t necessarily effective because they are low carb, but moreso because they are low inflammation diets. Grains and starches, especially gluten containing grains, and the conventional grains grown in the US, full of pesticides and GMO, tend to cause inflammation in the gut and body. Inflammation is the body’s response to stress from the food. Just like when you bang head and it swells there, systemic inflammation causes the body to swell, and most of us feel this as bloat. Toxic emotions, like those that cause stress, will also inflame our bodies. If you don’t believe me, do some research. Eating low inflammation diets helps the body to get out of the fight-or-flight mode (sympathetic response) and not feel the need to store extra fat to ensure survival.
Private Member |
Hi Francesca! Interesting what you wrote. I have been coming along with the term inflammation comming from food and I never gave much importance to it. Basically cos I don’t t understand it that much. Are there specific type of foods ( I.e diary products) that are linked with inflammation? Or if they are Bio- products can be safer?
Thanks for the info! 🙂
Private Member |
santa cruz, ca
Hi Sofia, thank you. 🙂 From what I have learned so far, it truly does depend on each person. There are several ways of determining if you are sensitive to a food. Sensitive means that, although you do not produce an allergic reaction, you still experience inflammation in one or more parts of your body. For many people it could be that they notice they get a runny nose or more sinus infections when they eat certain foods. In that case, the food is inflaming the respiratory tissues.
These days, most of the food we eat has been altered in some way, either genetically, or simply through breeding techniques, hybridization, etc. People are reacting to more and more foods. Also, there are many other reasons why people are becoming more sensitive to foods, and much of it has to do with the environment they live in, the chemical load around them, if they take antibiotics, the health of their intestines, etc. There are so many factors.
Grains, soy, and dairy products are definitely commonly inflammatory. But what I did was get an IgG, IgE, and IgA food panel done at a respected laboratory (Meridian Valley Lab). IgG, IgE, and IgA are antibodies that can increase in significant quantities in the bloodstream when someone is reacting to a food. IgA will produce the typical allergenic response, usually in the skin and airways, causing someone to hyperventilate, get hives, etc. This is what is responsible when we talk about, say, someone’s peanut allergy. IgE can also fall into this category.
But IgG is different. It is normally found in the human body, and actually certain levels of it are healthy. When you test someone’s blood against a food sample, if IgG comes up in excessive quantities, it points to an inflammation response. This is because antibodies are part of our immune system’s defense mechanism. And if our bodies are constantly fighting a food that we are eating every day, and inflaming itself, this will cause problems. These days, inflammation is strongly linked to many of the modern diseases that are on the rise, like heart disease and diabetes.
I had two different food panels done, actually. I had my blood withdrawn and then it was tested against about 200 foods and herbs/spices. It costs quite a bit of money, but I get a discount at the clinic where I work :). So I saw directly which foods inflame me. I don’t avoid them 100% (because life would really suck if I couldn’t eat eggs and avocados, haha). But I have cut back on them and have noticed a great improvement in my body.
Anyway, if you are interested, try researching food intolerance panels. Also, there is this doctor who has a radio show here in the mornings, and she often talks about this subject because people call in with questions about food intolerance and inflammation all the time. I could tell you which archives to listen to, because she is an expert and very articulate.
Private Member |
Hi Francesca! Thank you very much for these info! You really impressed me with your answer! 🙂 I have to check out where I can make this test. Is it normally in hospitals available? I leave in Germany actually, so I have to check it out. It will be interesting to hear any of these talks you mentioned if I can have access to them! Once again thanks a lot! Take care! 🙂