Many things make men and women different physiologically, so the fact that we carry and metabolize fat differently is no surprise. Although these differences can be frustrating and puzzling for some, no gender has the upper hand. It’s just that our bodies are designed differently, and for a good reason. In this guide, we’ll take a look at how men and women store fat, and why we have fat to begin with.
The human body is made up of water, minerals, protein and fat. Fat is considered either essential or stored. We have essential fat throughout our bodies, including in vital organs, such as the heart and lungs. Essential fat is needed to fuel bodily functioning.
Stored fat can be found around internal organs, called visceral fat, and under the skin. Fat located under the skin is known as subcutaneous fat. Too much stored fat, particularly visceral fat, can increase your risk of health conditions like heart disease and Type 2 diabetes. On the other hand, a healthy amount of stored fat plays a vital role in protecting your organs from impact and helping you conserve body heat.
Women are naturally designed to hold more body fat than men. According to the American Council on Exercise, an active woman will have 21% to 24% body fat, whereas a man will have 14% to 17%. Both men and women need to maintain a certain percentage of essential fat to function normally. Women should not have less than 10% body fat, for example, while men only need 2% body fat. This is because women’s bodies must be able to care for a growing baby, and the fat reserves help a mother do that. During puberty, estrogen production enables women to develop these necessary fat reserves.
Women also store fat differently than men. While fat distribution varies between people and depends mostly on genetic factors, women tend to be pear-shaped, while men are more likely to be apple-shaped. This means women usually store fat in their buttocks, hips, lower abdomen and thighs. The fat needed for pregnancy and nursing is stored in a woman’s thighs. Gluteofemoral fat, which develops on the legs and butt, is actually a sign of good metabolic health, no matter how it makes you look in a pair of jeans.
Women also carry a greater amount of subcutaneous fat than visceral fat, giving them their soft curves. Visceral fat is more of a health risk.
Where a woman loses fat first depends mainly on hereditary factors. With that said, women might first notice weight loss where they last gained weight. For example, if a woman recently gained weight in her belly, her abdomen might appear flatter after losing a few pounds.
In general, weight in the belly, calves, arms and face are first to slim down in women because they impact childbearing the least. Most women hang onto weight in their hips, buttocks and thighs longer than other parts of the body.
The way you slim down also depends on your body shape. For example, if you have a pear-shaped body, you’ll keep the same form as you lose weight and become smaller. Losing weight doesn’t eliminate fat cells — it shrinks them. These cells can expand again if you regain the weight you lost.
Women might wonder why their male partners lose weight much faster than them, even if they follow the same diet and exercise plan. While this seems unfair, science proves it’s only natural. In a recent study, men lost 26 pounds on average while women lost 22 pounds, even though both groups followed a low-calorie diet for eight weeks. The men in the study also saw a greater reduction in body fat than the female participants.
Why do women lose weight at a slower pace than men? Scientists say it has to do with muscle mass. Men tend to have greater muscle mass than women, thanks to testosterone, and muscles burn more calories than fat at rest. Muscles also have insulin receptors, which allow men to metabolize blood sugar faster and use glucose for energy. Typically, men burn 500 to 1,000 more calories a day than women, which means they can lose about one to two pounds of more weight than women a week, even if they eat the same amount of calories.
Despite all of this, women should not despair. Even though men might lose weight faster at first, the rate of weight loss evens out over the long run.
Men, take notice. Men’s bodies are more apt to store excess fat in the upper body, especially in the abdominal region. This is what creates that glorious beer belly effect so many men struggle with. Men also tend to lose fat more efficiently, not through exercise, but diet. Fewer calories in means fewer stored in fat reserves.
While women are more likely to develop subcutaneous fat, men are more prone to storing visceral fat — the stuff that coats your internal organs. This tendency to store visceral fat means that men are actually more prone to fat-related illnesses and conditions, like heart disease and diabetes.
Like women, the way men lose weight depends a lot on genetics and where they recently gained weight. Since men typically store fat in their bellies, this is usually the first area to slim down.
Although it would be convenient, you can’t choose where your body stores fat. Too many factors, such as bone structure, body type, age, hormones and sex, determine where you’ll store fat in your body. However, you can control how much visceral fat your body stores by changing certain lifestyle factors, and you can also build muscle in different parts of your body to become more toned. Overeating junk food, skipping exercise and regularly experiencing high levels of stress can lead to excess visceral fat. On the contrary, you can practice healthy habits that keep fat from building up around organs. This includes exercising for at least 30 minutes every day, avoiding sugary foods and saturated fats, and finding ways to keep stress levels under control.
Whether you’re a man or a woman, you may be wondering where fat goes when you lose weight. First, it helps to keep in mind that fat is stored energy. When you consume fewer calories than your body needs, your body converts fat into usable energy to fuel your muscles. As a result of this activity, fat cells shrink. The complex metabolic processes your body goes through as you lose weight also generate heat to maintain your body temperature and create waste products such as urine, sweat and carbon dioxide. So, in a way, you exhale fat as you slim down.
It would be great to start a diet and notice a major difference the next day, but that’s not usually how it works. Weight loss becomes noticeable at different times for different people and depends on your starting size and the type of diet you choose. For example, if you’re a hundred pounds overweight, you might not notice a difference when you lose 10 pounds. If you’re 20 pounds overweight, you’ll likely see a 10-pound drop.
Also, some diets, like the Atkins diet, lead to fast weight loss in the beginning. However, this is mostly due to water loss as a result of carbohydrate restriction rather than shedding fat.
Most people following a regular diet and exercise plan will start to notice differences in how they look and feel by the second week. If you stay on track, you might have a smaller clothing size by the fourth week.
It’s safe to say that the hormones our bodies come with impact the way we store and burn fat. When we look even deeper, we find our differences imprinted on our DNA and passed down from ancestors over thousands of years.
So, what does all this mean in the long run? Well, for the women reading, it may mean coming to peace with having around 20% body fat. You are naturally made to carry more fat and to carry it in a healthy way — even when the kids are grown and gone. If you really want to lose it, forget the diets and denial programs. Eat a wholesome, healthy diet and go for the gym instead.
And for men in the audience, you might be thanking your lucky stars that you were born without a body that’s constantly preparing for the miracle of childbirth. But the tendency to store more visceral fat means that men should be especially careful to eat a wholesome, balanced diet and have regular doctor visits to make sure blood pressure, cholesterol and blood sugar are at healthy levels.
Instead of comparing ourselves, we can celebrate our differences and take mindful steps to stay healthy and active.
If you’re a man or woman who wants greater control of how your body looks and feels, you might consider non-invasive body contouring. At Erchonia, we offer innovative laser technology, such as the Verjú™ Laser System and Zerona®-Z6 Laser specially designed to target fat and shape the body without surgery. Ask your physician about the slimming effects of laser treatments or contact us at Erchonia, where we will be happy to answer your questions.
Acne plagues about 40 to 50 million people in the United States. About 85% of people ages 12-24 develop acne. While it’s not a life-threatening condition, acne can cause scars and leave you feeling unconfident, depressed, and unwilling to show your face to anyone. But don’t lose hope! Learn about acne and the right ways to combat it.
Feet are the most used and abused body parts—and unfortunately usually also the most neglected. The average person walks about 10,000 steps each day. That adds up to traveling the circumference of the globe over four times in a lifetime! Not only that—25 percent of our bones are connected in some way to the feet.
Based on these numbers alone, it’s easy to see why we should take better care of our feet. Take a look at these 5 suggestions for happy, healthy, and beautiful feet.
Too much moisture or wearing shoes that don’t breathe leads to sweaty feet and increased bacteria, which means smell and the potential for hygiene issues. Try these tips:
While too much moisture makes a mess, it’s still important to moisturize the skin of your feet. An easy way to keep your feet soft and smooth is to give them a soak/cleaning each night before bed and slather a rich lotion on them, followed by socks.
Blisters and other sore spots can result from shoes that fit improperly. This can happen in all types of shoes, not just stilettos. If you find that you are feeling irritation or developing blisters from a particular pair of shoes, the best plan is to stop wearing them altogether.
Just make sure you buy shoes that fit well—too tight will cause pain, blisters, and anatomical problems while too loose will cause friction and blisters. For shoes that lack support, try inexpensive insoles.
How much attention do you pay to the process of cleaning your feet? It is not enough to simply let the shower water and soap trickle down to your feet or to soak them. To really make sure your feet are getting clean, take the time to wash your feet at least once each day with warm, soapy water. Scrub between your toes and around cuticles and nail beds. Two or three times per week, use a pumice stone or exfoliating file on rough spots. You should also make sure your toenails stay trimmed straight across and filed down. Your feet will look great and you won’t have to worry about ingrown nails or infections.
We’re all born with flat feet, and unfortunately some of us keep them. One common exercise to stimulate the foot muscles and encourage arch development is called the “towel scrunch.” To perform this exercise, lay out a small hand towel on the floor in front of you. Put the heel of your foot on the side of the towel closest to you and then use your toes to pull, or scrunch, the top of the towel back towards the ball of your foot. If you do this exercise just three times every morning, you will see improvement in your arches over time.
Another arch exercise works by standing on the balls of your feet on a step at least four inches from the ground with your heels hanging out over the edge. Stand on your tiptoes and then slowly lower the heel until it is even with the step. Avoid letting the heel drop below the stair level because that does not make the arch muscles work as hard. Repeat the move for three sets of 10 repetitions. Over time, this exercise will become easier and the repetition can be increased. Just be sure to hold on to a railing.
Foot fungus, or onychomycosis, is one of the most difficult ailments to treat, but it can be very embarrassing if left untreated. Erchonia’s Lunula laser technology treats and clears foot fungus without any pills, expensive creams, or pain. Patients have reported that from the first treatment to six months later, 6.15 mm of clear nail grew, or 37 percent of the existing nail cleared.
As health technology improves, so does quality of life. Today we not only have longer life expectancies than our ancestors, but we are able to enjoy those years more fully too because of technological advancements. From cutting-edge laparoscopic medical procedures, to everyday smartphone apps, health care is rapidly evolving and patients only stand to benefit.
Take a look at these five major improvements in health technology and what they mean for us
The obvious benefit to the patient is less interference with non-effected organs, and less exposure to infection. There are indirect benefits to laparoscopic surgery as well, like a reduced need for pain medication following surgery and shorter hospital stays, which allow patients time to recover in the comfort of their homes.
In addition to these specific items, the communication improvements brought on my technology makes a positive impact on lives. People can interact with their healthcare professionals more easily with email, secure healthcare websites, and even through mobile applications. People can find the answers they need more quickly and in that respect, have faster access to lifesaving information.
What health-improving technology would you add to this list?
With summer and swimsuit season just around the corner, everyone is slimming down whether it is through cold laser or dieting. Fortunately, spring is here, which means plenty of fresh, healthy spring fruits and veggies to add to your diet. Here are some of the best slim down foods the season has to offer.
1. Leafy Greens
From tender, young lettuce to baby spinach, spring is the perfect time to enjoy leafy greens. Chock full of vitamins and other goodies, greens typically take more calories to consume and metabolize than they actually contain. From watercress salad to steamed spinach, there are also a ton of ways to enjoy them without adding too much fat, sugar or salt.
2. Peas
Whether you prefer snow peas with their pods on or fresh garden peas without the pods, spring is the best time of year to enjoy peas. They are one of the season’s first crops and are best when small and young. Peas are full of fiber and naturally sweet protein that can kill your hunger for a couple of hours. Eating raw garden peas can also satisfy the crunchy munchies without the fat, salt, and artificial ingredients of chips or other crispy snacks.
3. Spring Onions
Need to add a little kick to a salad or stir fry? Want a nice healthy crunch full of flavor, vitamins, and nutrients? Whether you call them scallions, green onions, or spring onions, these little green and white veggies pack a lot into a little body. They are a good source of sulfur, which helps burn fat before it can be stored in your body.
4. Mushrooms
They may not be the prettiest things in the produce market, but they sure are good for you. Spring typically sees them at their freshest and least expensive. Mushrooms are good for weight loss because they contain natural carb-burning proteins that ramp up your natural metabolism.
5. Peppermint
The smell and taste of peppermint act on the part of the brain that tells your body it’s full and should stop eating. Adding even a tablespoon of fresh mint leaves to a meal can help you cut back on your consumption. Sipping peppermint tea—hot or cold—can also stave off afternoon or evening cravings while keeping your breath pleasantly fresh.
Spring is a time of wonder and freshness as the earth comes back to life after a long, cold winter. Enjoy the bounties of the season and revive your weight loss efforts in the process.
It’s that time of year again. Everyone is thinking about slimming down for the warmer weather. Here are ten weight loss tips that should help you get beach ready and swimsuit fit for summer.
Plan your meals ahead of time. Planning your meals cuts down on bad food choices that come with waiting until you’re starving to decide what to eat. Planning your meals also allows you to do prep work ahead of time, cutting down on the need for processed foods. Making a grocery list that cuts down on poor choices and unhealthy impulse buys.
Starving your body by skipping meals can actually backfire. Your body will go into starvation mode and start storing fat instead of using it up. It’s better to control your portions, cut back on snacking, and eating fresh spring foods, than it is to skip meals.
From packing brown bag lunches to creating your own snack packs containing nuts, fruits, and vegetable slices, taking your own food to work or school can keep from eating too much, eating the wrong things, or starving yourself. A snack pack from home is a better alternative to hitting the vending machines or the pastry cart, while a brown bag lunch can keep you away from the fast-food-bad-food nightmare.
Switch up the sugary, calorie-laden soft drinks for some water. Decaf coffee can help curb cravings, and green tea is excellent hot or cold. Both offer a variety of antioxidants, too.
Muscle burns more calories than fat. Cardio is great for slimming down, but if you really want to see some slim and trim action, add some strength training to your workout. Twenty minutes, twice a week is all it takes, while 30 minutes of some sort exercise every day will keep your heart happy and healthy and your body trim.
Beware of “fat-free” or “low fat” foods as they often contain high levels of sugar or sodium or, even worse, chemical compounds created to make them look and taste like the “real” thing.
Eat as much real food as you can. Fresh fruits and vegetables, organic meats, and dairy are the healthiest foods to eat. If it really has to be labeled with ingredients so you know what’s in it, it’s probably best left at the market.
A social life, that is. Many people turn to food for comfort or out of boredom. It’s been proven that people actively involved in groups, activities, clubs, or other social opportunities are more likely to lead healthier, happier lifestyles. Join a book club, volunteer with a community or religious organization, take a dance class—just get out there and get sociable.
Whether it’s a new wardrobe, a beach vacation, or a trip to the spa, a reward at the end of your successful journey really can make a difference. Some find that motivation can come from within, too, through meditation or daily journaling. Sometimes, having a reason is reason enough.
Huge plunges are for the deep end of the pool on a hot day, not for changing your lifestyle. Starting small and building on those small successes is the best way to get real, lasting results. Trying to change too much too soon or too suddenly usually leads to stress, burnout, and failure.
Are you trying to get in shape before the summer ends? Thank advantage of the nice season before it ends. We’ve created an 8-week guide outlining a regime of exercises, summer-inspired activities, and delicious in-season foods.
Are you trying to have a healthy and fit summer? On the road with business or family? Or maybe you’re just too shy or embarrassed to exercise in public right now? There are ways that you can still get a good, effective work out right in the privacy of your home or hotel room. We’re going to look at 5 exercise routines you can do without fancy equipment or a trip to the gym.
1.) Jumping rope – You can find a jump rope for a buck or two at the local dollar store. Put it to use for 20 minutes of skipping, jumping fun and you can burn more than 200 calories. Find your favorite sit-com on Netflix and skip while you watch to make the time go faster.
2.) Surya Namaskar – The hatha yoga sun salutation is a perfect workout. It is a series of 12 poses done fluidly and gently. Begin with 5 rounds, working your way up to 25 minutes or so. Doing so will burn 350+ calories. One caution—do it on an empty stomach. The Surya Namaskar was designed to be done in the early morning, upon waking, before breakfast. You don’t want to be doing inverted poses on a full tummy.
3.) Calisthenics – Just because they are old fashioned doesn’t mean the calisthenics you learned in school aren’t good for you. Try the following series:
a. 50 jumping jacks
b. 15 crunches
c. 10 tricep dips: use a chair or bench or even the sofa
d. 5 push-ups
e. 10 squats
f. 10 lunges (each leg)
g. 10 calf raises
h. 10 toe touches
i. 30-second plank
This will work every major muscle group, give you a good all over work out, and burn a lot of calories. Be sure to stretch before and after to serve as both warm up and cool down.
4.) High March – This is a quick exercise that you can use while waiting for your tea water to boil or for your television program to resume during a commercial break. Simply stand up and march in place, lifting your knees all the way up to your waist. As you bring up each knee, either raise the opposite arm until the upper arm is parallel with the floor, or bring the opposite fist to rest on the raised knee. Keep this up for a solid 60 seconds and you’ll tighten and tone core muscles, thighs, glutes, upper back, chest, and arms. Not to mention you’ll burn a bunch of calories. Not bad for a minute of your time, huh?
5.) Plank Crawls – The plank is a great exercise because it works so many major muscle groups. A plank crawl is a variation that some find more enjoyable than just planking, and some experts say is actually more beneficial than the traditional static plank. Begin in a raised push-up position. Lower ONE arm to the floor in a plank position. Then, lower the other arm. Hold for one breath. Then, beginning with the first arm lowered, raise yourself, one arm at a time, to the raised push up position. Do 15 to 20 complete crawls for a good, effective workout. You can lower your knees, if need be, to reduce some of the intensity of the exercise.
Just because you can’t or don’t want to get to the gym doesn’t mean you can’t work on losing weight, toning up, and looking and feeling great. Get that workout gear on and hit the living room!
Fat is a fickle creature. Even with good diet and regular exercise, certain areas of your body can still stay stubbornly unaffected. Take a look at how you can tackle your tenacious trouble spots and keep yourself healthy and fit.
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